Smoothies

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Antioxidant Boosting Smoothie
Antioxidant Boosting Smoothie (Vegan!)

Antioxidant Boosting Smoothie

This powerful antioxidant smoothie is perfect for any day of the week and any season. I couldn’t recommend adding naturally occurring antioxidants found in fruits and vegetables to your plates enough for a healthy and happy body ♥️.

In the beginning, I was pretty confused on what antioxidants were and why I needed them on my plate. I hope I can break it down for you as simply as possible.

There is a process in the body called oxidation that produces unstable chemicals. These chemicals are called free radicals. These free radicals damage cell membranes and other important structures in our body. Free radicals have been linked to many diseases including heart disease and certain cancers.

The amazing antioxidants are compounds that scavenge and neutralize the free radicals. Magic!!!

 

Antioxidant Boosting Smoothie

Love this Antioxidant Boosting Smoothie?

Check out these other amazing treats!

Healthy Piña Colada Smoothie

Mango Coconut Smoothie Bowl

3 Delicious Low Sugar Smoothies

In search of a High Speed Blender to make all your smoothie dreams come true? Here are our top 3 picks:

Our Current Blender: The Vitamix Explorian Blender
  • It took me 3 years to choose this blender haha. I’m not even joking. I was so afraid of the price. So, instead, I purchased two other blenders in those 3 years that, low and behold, BROKE. The plant based lifestyle will wreak havoc on most blenders so you must choose a high quality one with a WARRANTY. The Explorian is one of the most inexpensive vitamix options but it still works great. I use it multiple times a day, every single day, and all of the recipes are from this beauty! Check out deals around Black Friday – you can usually snag one of these for under 200USD. For my European followers: Get ready to pay MORE than North America. I’m not sure why, but vitamix in Europe is double the price (which is actually more than double because we pay in euros/pounds/etc).

Vitamix Blender
 

Blendtec Classic Fit Blender
  • I have never owned a Blendtec, but I did live with someone who had one and it was pretty amazing. Never understood why it didn’t come with a tamper (?) but it does work beautifully. I am pretty biased with my years of experience with the vitamix over the Blendtec, but the price point is fantastic and there are TONS of videos out there comparing the two.

Blendtec
 

Nutri Ninja
  • I had a Ninja blender for years and years before I found the plant based lifestyle (or it found me). Prior to going plant based, I loved to make smoothies on a daily basis (still do today!). However, my smoothies were much *kinder* to the blender than today. While having owned both, I could just (and never would) compare a Ninja to a Vitamix – the difference is staggering. However, if you are just looking to blend up some oats, make light smoothies, or create epic dressings? Then go ahead and choose this one!

Ninja Bullet

What you will need for this delicious smoothie!

Ingredients Required:

Blueberries

Banana

Oranges

Chia Seeds

Non-dairy Milk

Water

 

Benefits of…

 

Blueberries

  • Apart from being full of anti-oxidants, blueberries have many other benefits, for instance consuming a small portion of berries daily can help in strengthening the metabolism and prevent any kind of metabolic syndrome and deficiency

Chia seeds

  • Chia Seeds Deliver a Massive Amount of Nutrients With Very Few Calories. They are loaded with antioxidants, they help with digestion, as almost all the carbs in them are fiber and are a great source of protein. They are a staple in a vegan diet.

 

Antioxidant Boosting Smoothie

Powerful Antioxidant Blueberry Smoothie

This is the perfect smoothie to start any day!
5 from 1 vote
Print Pin Rate
Course: Breakfast, smoothie
Cuisine: American
Keyword: vegan smoothie
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2
Calories: 257kcal

Equipment

  • High Speed Blender

Ingredients

  • 2 cups frozen blueberries
  • 1 banana peeled
  • 2 oranges peeled
  • 1/2 cup non-dairy milk
  • 1/2 cup water
  • 1 tbsp chia seeds
  • 1/2 tsp vanilla extract
US Customary - Metric

Instructions

  • Blend in a high speed blender until smooth. Serve and enjoy!

Nutrition

Sodium: 36mg | Calcium: 182mg | Vitamin C: 93mg | Vitamin A: 644IU | Sugar: 36g | Fiber: 11g | Potassium: 670mg | Calories: 257kcal | Saturated Fat: 1g | Fat: 4g | Protein: 6g | Carbohydrates: 55g | Iron: 1mg

 

Looking to lower your waste while prepping? Check these out!

Compostable & Unbleached Parchment Paper

Compostable Parchment Paper
The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love. Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

Vonuva Plant Based Wax Wraps

Plant based wax wraps
Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

Plastic-Free Glass Containers

glass Tupperware
Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!

Find more healthy vegan recipes like this Antioxidant Boosting Smoothie when you join The WonderMamas Meal Plan Membership!

Click on the image above or click here!

 

Antioxidant Boosting Smoothie</center

Antioxidant Boosting Smoothie
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Healthy Piña Colada Smoothie
Healthy Piña Colada Smoothie

 

Healthy Piña Colada Smoothie in Minutes!

Summer has me craving a few things: Cool water to dip my toes in, big shades to cover my eyes, and a delicious piña colada to sip on in peace. I might not be able to get you the first two, but I can absolutely teach you how to have the third in the healthiest way possible!

All you need to make an epic Healthy Piña Colada Smoothie is a few key ingredients: Pineapple, Banana,  A can of coconut milk, Non-dairy milk, Desiccated coconut and a handful of ice. If you have some pineapple juice hanging around, you can also sub that out for the milk. Got it all? Well, let’s get started!

Healthy Piña Colada Smoothie

 

Love this Healthy Piña Colada Smoothie? Check out these other amazing smoothies!

Kid Approved Super Food Smoothie

Blueberry Banana Smoothie

Cinnamon Roll Smoothie

 

In search of a High Speed Blender to make all your pancake/smoothie/dessert dreams come true? Here are our top 3 picks:

Our Current Blender: The Vitamix Explorian Blender
  • It took me 3 years to choose this blender haha. I’m not even joking. I was so afraid of the price. So, instead, I purchased two other blenders in those 3 years that, low and behold, BROKE. The plant based lifestyle will wreak havoc on most blenders so you must choose a high quality one with a WARRANTY. The Explorian is one of the most inexpensive vitamix options but it still works great. I use it multiple times a day, every single day, and all of the recipes are from this beauty! Check out deals around Black Friday – you can usually snag one of these for under 200USD. For my European followers: Get ready to pay MORE than North America. I’m not sure why, but vitamix in Europe is double the price (which is actually more than double because we pay in euros/pounds/etc).

Vitamix Blender

 

Blendtec Classic Fit Blender
  • I have never owned a Blendtec, but I did live with someone who had one and it was pretty amazing. Never understood why it didn’t come with a tamper (?) but it does work beautifully. I am pretty biased with my years of experience with the vitamix over the Blendtec, but the price point is fantastic and there are TONS of videos out there comparing the two.

Blendtec

 

Nutri Ninja
  • I had a Ninja blender for years and years before I found the plant based lifestyle (or it found me). Prior to going plant based, I loved to make smoothies on a daily basis (still do today!). However, my smoothies were much *kinder* to the blender than today. While having owned both, I could just (and never would) compare a Ninja to a Vitamix – the difference is staggering. However, if you are just looking to blend up some oats, make light smoothies, or create epic dressings? Then go ahead and choose this one!

Ninja Bullet

What you will need for this Healthy Piña Colada Smoothie:

Pineapple

1 peeled and frozen banana

Can of Coconut Milk

Desiccated Coconut

Non-dairy Milk or Pineapple Juice

Ice cubes

Fun Options to Add In!

1 juicy orange, peeled and sectioned

1-2 medjool dates, if you want it sweeter

1/3 cup of white rum – if it’s 5 o’clock somewhere and the kids are with grandma haha

Healthy Piña Colada Smoothie

Healthy Piña Colada Smoothie

This is a summer must have treat for breakfast, snacks or dessert!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: summer drinks
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2 people
Calories: 322kcal

Ingredients

  • 1.5 cups Pineapple diced
  • 1 Banana Peeled and Frozen
  • 1 tbsp Desiccated Coconut More as you wish
  • 1/2 cup Canned Coconut Milk Well Shaken
  • 1 cup Non-dairy Milk Or Pineapple Juice
  • Handful Ice Cubes
US Customary - Metric

Instructions

  • Add all ingredients to a blender and blend until smooth!

Notes

**Pineapple Juice is the traditional way to make a piña colada. I have made this recipe with non-dairy milk and coconut water and each one turned out delicious.

Nutrition

Sodium: 71mg | Calcium: 191mg | Vitamin C: 74mg | Vitamin A: 573IU | Sugar: 25g | Fiber: 5g | Potassium: 670mg | Calories: 322kcal | Saturated Fat: 14g | Fat: 19g | Protein: 6g | Carbohydrates: 38g | Iron: 2mg

Find more healthy vegan recipes like this Healthy Piña Colada Smoothie when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

 

Healthy Piña Colada Smoothie
2
Kid-approved superfood smoothie
Kid Approved Superfood Smoothie (Vegan Friendly!)

Kid Approved Superfood Smoothie

(Mom approved too!)

 

Hello, Loves! Here in Italy, things are finally starting to open back up, and we are transitioning into our new normal. Just because it seems COVID-19 is beginning to settle down a bit with the warmer weather, I am still gung-ho on finding new (and delicious) ways to boost my family’s own immunity. I have been making this fantastic kid-approved superfood smoothie for the past few weeks to up my nutrient intake, and it’s so good that even my boys have approved!

Another huge plus for this smoothie? It is so packed with goodies that you can have this as breakfast, a post workout smoothie (I love to down one of these after one of our long family cycle sessions), or a delicious snack!

Kid Approved Superfood Smoothie

I love using frozen fruit in my smoothies to give it a much thicker texture. This is a kid-approved superfood smoothie because I secretly added in some spirulina, flaxseed, and coconut underneath refreshing pineapple and mango flavors. Spirulina is power-packed with so many nutrients and antioxidants that benefit not only your body but also your brain, I have been trying to sneak it in as much as possible lately. To see more about the health benefits by adding these three ingredients into your powerful greens smoothie, scroll down to the bottom of the page!
I absolutely love eating this kid-approved superfood smoothie for breakfast because the flavor is super summery and quite refreshing with the mangoes, pineapple, and coconut hints. I know I’m getting all the necessary nutrients for an energized day of chasing my boys around. If not for breakfast, this powerful greens smoothie would be a perfect pick-me-up midday snack, as well. The addition of the nut butter (can sub for seed butter as well) makes this super satisfying and will keep you full for hours.
Don’t forget to snap a picture of your kid-approved superfood smoothie and share it with me on Instagram by tagging @veganwondermamas. I can’t wait to see your beautiful (and healthy) creations.

 

What you will need for this Superfood Smoothie…

 

Ingredients Required:

Non-dairy milk

Frozen pineapple 

Frozen mango

Frozen spinach

Banana

Desiccated coconut

Spirulina 

Flax meal 

Cashew butter (any seed/nut butter will do!)

Lime 

Vanilla extract

Kid-approved superfood smoothie

Kid Approved Superfood Smoothie (Vegan Friendly!)

A great option for a healthy vegan breakfast or mid-afternoon snack!
5 from 1 vote
Print Pin Rate
Course: Breakfast, smoothie, Snack
Cuisine: American
Keyword: beginner friendly, easy breakfast
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 3 people
Calories: 584kcal

Ingredients

  • 1½ cup Non dairy milk I love to use a vanilla fortified soy milk but any non-dairy will work here. For the added vanilla taste, just add a splash of vanilla extract!
  • 1 cup Water Less or more, as needed
  • 1 cup diced pineapple frozen
  • 1 cup diced mango frozen
  • 2 blocks Frozen spinach or two handfuls spinach (or favorite greens)
  • 1 large Banana Ripe (can be frozen or not)
  • 2 tbsp Desiccated coconut Can sub for coconut shreds
  • 1½ tsp Spirulina
  • 1 tbsp Flax meal
  • ¼ cup Cashew butter Can use any nut/seed butter. Can also opt for soaked cashews or soaked sunflower seeds.
  • 1 Lime squeezed

Optional

US Customary - Metric

Instructions

  • Add all ingredients to a high speed blender and blend until smooth.

Notes

**Omitting the nut/seed butter will lower the calories greatly in this smoothie if need be but always remember: A satisfying smoothie really does work wonders! 

Nutrition

Sodium: 88mg | Calcium: 283mg | Vitamin C: 81mg | Vitamin A: 9002IU | Sugar: 60g | Fiber: 11g | Potassium: 681mg | Calories: 584kcal | Saturated Fat: 5g | Fat: 18g | Protein: 15g | Carbohydrates: 97g | Iron: 7mg

Benefits of…

Spirulina 

  • Spirulina is power-packed with nutrients! A single tablespoon contains protein, Vitamins B1, B2, and B3, Copper, and Iron. 
  • Spirulina is also a fantastic source of antioxidants. Antioxidants help reverse oxidation in your DNA and cells, which is essential because oxidation can be a considerable contributor to chronic inflammation. 
  • Shown to lower ‘bad’ LDL levels! Too much ‘bad’ LDL can lead to an increased risk of heart disease. 

Flaxseed

  • Flaxseed is one of the oldest crops in history books. Both brown and golden are equally nutritious. Flaxseed is loaded with protein, fiber, omega-3 fatty acids, vitamins, and minerals. 
  • Has is a significant source of Omega-3 fatty acids, which are essential for lowering cholesterol. Fish is usually the leading food that people get these essential fatty acids from, but as a vegan, I make sure to sneak in flaxseed as much as possible, so I am not missing out on the health benefits! 
  • Flaxseed is rich in dietary fiber. Just 1 tablespoon contains 3 grams and two different types of necessary fiber you need every day. Regulating your digestion is vital for keeping your immunity high.

Coconut 

  • Coconuts are power-packed with so many vital nutrients- water, fiber, vitamins, and minerals! Coconuts are slowly becoming a superfood as we keep uncovering countless new benefits from it. 
  • Contain medium-chain fatty acids, which help boost metabolism and increase fat loss. It also helps in detoxifying and balancing your gut health right alongside mangoes. 
  • Coconut is mighty for anti-aging! It keeps hair and skin healthy and wrinkle-free, while also providing sun protection for those hot summer days.

Kid-approved superfood smoothie

Find more healthy recipes below:

Nourishing Pear Smoothie

Vegan Mango Coconut Smoothie Bowl

Vegan Carrot Cake Bites

Do you want to make living a vegan lifestyle delicious and straightforward for your entire family?

Check out the WonderMamas Meal Plan Membership Program. 
Our whole foods, plant-based meal plans, are perfect for any mama looking to cook nutritious and delicious meals for the entire family without all of the decision-making stress. Our recipes are simple and kid-approved, so no more worrying about making something healthy that the whole family will enjoy. You also receive immediate access to hundreds of amazing recipes, so you can start cooking almost right away. 

Kid-approved superfood smoothie

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Coconut Mango Smoothie Bowl
Vegan Mango Coconut Smoothie Bowl

Mango Coconut Smoothie Bowl

I feel like I blinked and it went from snow days to pool days in seconds.
I love playing outside with my boys, so I am not complaining. As those May flowers appear and the June sun is almost among us, I have been in the mood for super fresh fruit to snack on. I picked up some beautiful mangos at the farmers market this week and instantly I also knew a smoothie bowl would definitely be in my future. What is better than a refreshing mango coconut smoothie bowl on a hot summer’s day?
This mango coconut smoothie bowl combines these delicious mangoes with the light taste of coconut to provide a nutritious treat. I crave this coconut mango smoothie bowl for breakfast, but I think it would make a perfect snack or dessert after spending a long day outside. My boys love having it as a midday snack because it tastes like a sweet treat – but much healthier. 
Both mango and coconut are known for packing a punch when it comes to nutrients, so combining them in a delicious coconut mango smoothie bowl is a no brainer. Some benefits of combining coconut and mango are a balanced digestive system, vitamin C, and healthy, clear skin. 
And the best part of the mango coconut smoothie bowl? It is a piece of (vegan) cake to make using minimal ingredients!

Mango Coco Smoothie Bowl

Don’t forget to tag us on Instagram with a pic of your coconut mango smoothie bowl! I can’t wait to see how it turns out for you. 

 

What you will need for this smoothie bowl recipe…

Ingredients Required:

Coconut water

Frozen mango

Coconut milk

Frozen banana

Chia seeds

Berries

Coconut Mango Smoothie Bowl

Coconut Mango Smoothie Bowl

This is such a refreshing smoothie bowl for late spring and summer!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, smoothie, Snack
Cuisine: American
Keyword: smoothie bowl
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2
Calories: 299kcal

Equipment

  • High Speed Blender

Ingredients

  • 1 cup frozen mango packed
  • 2 medium-large bananas frozen
  • 1/4 cup coconut milk canned and chilled
  • 1/4 cup coconut water
  • 2 tbsp chia seeds 1 tbsp for the bowl and 1 tbsp to top
  • 1 handful blueberries to top
  • 1 handful coconut flakes to top
US Customary - Metric

Instructions

  • Be sure that the mango and bananas are frozen before blending. Also ensure that the coconut milk has been placed in the refrigerator for a good hour before.
  • Open the can of chilled coconut milk and scoop out 1/4 cup (4 tbsp) of the top creamy (semi-hardened) portion. Add this to the blender with 1/4 cup (4 tbsp) of coconut water, 1 heaping cup of frozen mango, 2 large frozen bananas and 1 tbsp chia seeds. Blend until smooth.
  • Pour into 1-2 serving bowls and top with blueberries, coconut flakes and chia seeds. Enjoy!

Notes

**Feel free to toss in pineapple or even desiccated coconut straight into the blender for an even more tropical taste!
**For an extra boost of protein, a handful of cashews or a scoop of nut butter pairs well. 

Nutrition

Sodium: 40mg | Calcium: 103mg | Vitamin C: 45mg | Vitamin A: 968IU | Sugar: 30g | Fiber: 10g | Potassium: 776mg | Calories: 299kcal | Saturated Fat: 6g | Fat: 11g | Protein: 5g | Carbohydrates: 52g | Iron: 2mg

Find more smoothie recipes below:

3 Delicious Low Sugar Smoothies

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Chocolate Smoothie Bowl

Benefits of…

Mango

  • The most significant role mangoes play in our health is promoting a balanced digestive system. Mangos contain a digestive enzyme that helps break down protein and fiber, so everything keeps operating smoothly. 
  • Mangoes are also packed with vitamin C and vitamin A, which is vital during this time of year. An average mango can contain up to 2/3rds of the recommended dose of vitamin C, which promotes immunity. It’s sidekick, vitamin A, promotes eye health!
  • Another hidden benefit of mangoes is clear skin! Mangoes have been shown to exfoliate the skin while cleansing your gut of toxins.

Coconut

  • Coconuts are power-packed with so many vital nutrients- water, fiber, vitamins, and minerals! Coconuts are slowly becoming a superfood as we keep uncovering countless new benefits. 
  • It contain medium-chain fatty acids, which help boost metabolism and increase fat loss. It also helps in detoxifying and balancing your gut health right alongside mangoes. 
  • Coconut is mighty for anti-ageing! It keeps hair and skin healthy and wrinkle-free, while also providing sun protection for those hazy crazy hot days of summer.

Coconut Mango Smoothie Bowl

Find more healthy vegan recipes like this Mango Coconut Smoothie Bowl when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

 

Coconut Mango Smoothie Bowl
0
low sugar smoothies
3 Delicious Low Sugar Smoothies

Looking for low sugar smoothies? I’ve got 3 for you to try!

Hey, Mamas! For some reason, I was feeling the need to create some low sugar smoothies today. It’s not that I find anything wrong with fruit sugar in smoothies, but gosh, they do add up quickly!

I was having a chat with my father a few days ago and he made a comment about how much he missed munching on fruit as much as I do. Every time we talk, I’m munching on some bananas, grapes, or watermelon. My father is a diabetic and has to watch his sugar intake very closely. I remember him loving bananas when we were growing up but his entire life was turned upside down when he got the news. He watches his carbohydrates and sugars very closely.

This made me think.

When my father comes to visit, I want to be sure that I can make him a smoothie that he will approve of, both nutritionally and yum worthy.

I’m going to be super upfront here: This was not easy. I played around so much and I’m sure I could have done a much better job (I’ll update these as I continue on this low sugar recipe journey) but these have enough playroom for you to add even more fruit sugar if needed. These recipes range from 8g of sugar to 12g of sugar.

These smoothies are amazing for folks like my father who need to have lower sugar smoothies and also for children. There is no need for our kids to have 25g+ of sugar per smoothie. Their taste buds are so innocent and even the slightest sweetness in smoothies can satisfy them. I had the boys taste test all of these, and even though they have some pretty sweet smoothies, they still loved all three of them! Score!

Before we jump into the recipes, let’s break down which fruits are high in sugar and which fruits are low in sugar. I will also chat about how we can sneak in some amazing vegetables into our smoothies without even tasting them!

low sugar smoothies

These recipes range from 8g-12g of sugar per serving. This leaves enough room to add even more sugar if needed! Feel free to leave as is or toss in a bit more banana, a Medjool date, or any other sugary substitute that you wish to use.

A few extra fun additions: Lemon, lime, and mint!

 

Fruits come in all shapes, sizes and nutritional values. I love them all! When it comes to creating a low sugar smoothie, it is imperative (for taste purposes) to smartly combine a big chunk of the low sugar fruit with just a tiny bit of the high sugar fruits. Below you will find a list for both of these!

Fruits naturally lower in sugar (-10g/100g)

Avocado (0.7g per 100g)

Limes (1.7g per 100g)

Lemons (2.5g per 100g)

Cranberries (4.3g per 100g)

Raspberries (4.4g per 100g)

Blackberries (4.9g per 100g)

Strawberries (4.9g per 100g)

Grapefruit (6.9g per 100g)

Pineapple (9.9g per 100g)

 

low sugar smoothies

 

Fruits naturally higher in sugar (+10g/100g)

Medjool Dates (66.5g per 100g)

Grapes (16.3g per 100g)

Lychees (15.2g per 100g)

Pomegranate (13.7g per 100g)

Mango (13.7g per 100g)

Bananas (12.2g per 100g)

Apples (10-11.7g per 100g)

Passion Fruit (11.2g per 100g)

Pears (10.2g per 100g)

 

Sneaky Veggies to Hide in Smoothies!

When the boys were in my belly, I loved to experiment with adding lots of different veggies to my smoothies for the added nutritional boost. My cravings were pretty stubborn and so the hiding of vegetables was a lifesaver! I took these same nutritional sneaky vegetables and used them when the boys began their smoothie journey as well. Here are a few of my favorite vegetables to sneak into our low sugar smoothies or any smoothie!

The key to not tasting the vegetables is to have them frozen. That is key in my opinion. You can easily freeze your own veggies with a simple blanch, ice water bath, and baking sheet layout before transferring to a freezer-safe bag or container. I’ll explain this more below.

Cauliflower

Broccoli

Zucchini

Peas

Spinach

To freeze your own vegetables, you will need to blanch them first. Bring a pot of water to a boil and prep the veggies. Slice and dice and prepare them how you would like them to be frozen (in slices or florets). Fill up a large bowl with ice and water and set to the side. Once the water is boiling, toss the vegetables inside and blanch for 1-5 minutes (times can vary, simply use your search engine to get the correct time) and scoop out with a slotted spoon and place directly into the ice bath to stop the cooking process. Lay a towel flat and scoop the cooled down vegetables onto the towel and pat dry. Line a baking sheet with parchment paper or a silicone mat and lay the veggies out in an organized manner. Freeze for 1-2 hours until set and then transfer to a freezer-safe bag (I love these). There you have it!

low sugar smoothie

Low sugar Coco-Berry Smoothie

The surprise ingredient in this one will shock you!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: low sugar
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2
Calories: 149kcal

Equipment

  • Blender

Ingredients

  • 1/2 cup water
  • 1/2 cup light coconut milk canned
  • 1 cup fresh strawberries frozen works as well
  • 1/2 cup frozen peas **Check notes for information on frozen peas
  • 1 tbsp chia seeds or any superfood you wish
  • 1/2 banana ripe
US Customary - Metric

Instructions

  • Blend until smooth and enjoy!

Notes

**Frozen peas have an interesting reputation and it should be noted that the manufacturers of many pea companies state on their bag that they do not recommend eating frozen peas. While the peas are blanched before being frozen, they recommend cooking the peas first. We have never had a problem with frozen or raw peas and use organic frozen peas in many of our weekly recipes. If you are worried about the peas, you can simply cook the peas for several minutes in boiling water and then freeze all over again!
**Full fat coconut milk is also great in this recipe!

Nutrition

Sodium: 48mg | Calcium: 58mg | Vitamin C: 59mg | Vitamin A: 277IU | Sugar: 9g | Fiber: 6g | Potassium: 329mg | Calories: 149kcal | Saturated Fat: 4g | Fat: 6g | Protein: 4g | Carbohydrates: 22g | Iron: 1mg
low sugar smoothies

Low Sugar Berry Spinach Smoothie

This is the least sweet of all three smoothies and one of my children's very first smoothies!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: Budget Friendly, low sugar
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2 people
Calories: 133kcal

Equipment

  • Blender

Ingredients

  • 1/2 cup water
  • 1/2 cup unsweetened non-dairy milk
  • 1 cup fresh strawberries or mixed berries I find that fresh is sweeter but go ahead and use frozen as well
  • 1 small handful spinach or 1 frozen block of spinach. I prefer to use the frozen block of spinach
  • 1/4 avocado
  • 3 medium cauliflower florets frozen
  • 1 tbsp flax meal or chia seeds (feel free to add any superfood here)
  • 1/2 banana ripe
US Customary - Metric

Instructions

  • Blend all together until smooth and enjoy!

Notes

**If you are looking to freeze your own cauliflower at home, you will need to blanch the cauliflower florets first. Bring a pot of water to a boil and slice up the cauliflower into florets. Have a large bowl of ice water waiting on the side. Toss in the florets and boil for 2 minutes. Remove with a strainer ladle (or something similar) and let sit in the ice bath for 2 minutes. Remove from the ice and place on a baking sheet lined with parchment paper. Lay the florets out in an organized fashion (not touching) and pop in the freezer to set for about an hour or two. From there you can place into a freezer-safe bag (i recommend these). 

Nutrition

Sodium: 36mg | Calcium: 96mg | Vitamin C: 57mg | Vitamin A: 209IU | Sugar: 8g | Fiber: 6g | Potassium: 497mg | Calories: 133kcal | Saturated Fat: 1g | Fat: 7g | Protein: 4g | Carbohydrates: 17g | Iron: 1mg
Low Sugar Smoothies

Low Sugar Pineapple Smoothie

This is the sweetest tasting smoothie of the three. It's one of my favorites!
5 from 1 vote
Print Pin Rate
Course: smoothie
Cuisine: American
Keyword: Budget Friendly, low sugar
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 2
Calories: 166kcal

Equipment

  • Blender

Ingredients

  • 3/4 cup light coconut milk canned
  • 1/4 cup 0% sugar soy yogurt any 0% sugar yogurt will do
  • 1.25 cup pineapple chunks I prefer fresh but frozen works!
  • 1/2 cup frozen cauliflower
  • 1 tbsp chia seeds any superfood will do
  • 1 tbsp desiccated coconut
US Customary - Metric

Instructions

  • Blend until smooth and enjoy!

Notes

**I find spirulina, matcha, and even wheat grass to work well in this smoothie. 

Nutrition

Sodium: 73mg | Calcium: 57mg | Vitamin C: 61mg | Vitamin A: 60IU | Sugar: 11g | Fiber: 4g | Potassium: 212mg | Calories: 166kcal | Saturated Fat: 7g | Fat: 9g | Protein: 2g | Carbohydrates: 20g | Iron: 1mg

Find more smoothie recipes below:

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

 

Find more healthy vegan recipes like these when you join The WonderMamas Meal Plan Membership!

Our Whole FoodPlant-Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more smoothie recipes below:

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

 

low sugar smoothies
0
Vegan Unicorn Smoothie Bowl
Vegan Unicorn Smoothie Bowl

Vegan Unicorn Smoothie Bowl

This healthy vegan unicorn smoothie bowl will turn any frown upside down!

If you ever wake up on the wrong side of the bed, I urge you to have a smoothie bowl for breakfast. Is there anything more fun than ice cream (healthy and cruelty-free ice cream) for breakfast?!

Not only will this smoothie bowl make a great breakfast, but it is also perfect for a quick healthy plant-based snack or dessert! Martin and I have had many nights when we made this gorgeous smoothie bowl after the boys went to sleep. Nothing like a smoothie bowl and Netflix date night!

This delicious unicorn smoothie bowl will come together in under 10 minutes with minimal ingredients that can be easily found at any grocery store.

 

Vegan Unicorn Smoothie Bowl

What you will need for this Vegan Unicorn Smoothie Bowl…

Ingredients Required:

Non-dairy Milk

Coconut Milk

Bananas

Strawberries

Almond Butter

Vanilla Extract (Alcohol-Free Option)

Shredded Coconut

Vegan Unicorn Smoothie Bowl

Vegan Unicorn Smoothie Bowl

All you need is 5-10 minutes and a blender to whip up this magical breakfast treat!
5 from 1 vote
Print Pin Rate
Course: Breakfast, Dessert, Snack
Cuisine: American
Keyword: quick, summer
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
Servings: 2 servings
Calories: 347kcal

Equipment

  • Blender

Ingredients

Toppings

US Customary - Metric

Instructions

  • Blend all together and then top with the listed toppings!
  • If your blender has trouble blending this, simply let the bananas thaw out for a bit and then blend again. Be sure to use the blender tamper if you have it!

Nutrition

Sodium: 61mg | Calcium: 202mg | Vitamin C: 59mg | Vitamin A: 423IU | Sugar: 23g | Fiber: 7g | Potassium: 839mg | Calories: 347kcal | Saturated Fat: 8g | Fat: 19g | Protein: 8g | Carbohydrates: 41g | Iron: 3mg

Benefits of…

Coconut Milk

  • Coconut milk is full of healthy fats that keep you fuller for longer which can aid in weight loss and limit those unhealthy snacks throughout the day! It is also rich in vitamins C and E which are well known for their antioxidant properties. Coconut milk is rich in electrolytes such as potassium, magnesium and phosphorous!

Bananas

  • Bananas are the BEST fruit source of vitamin B6 which helps our bodies to produce red blood cells, metabolize amino acids, remove unwanted chemicals from the kidney and liver, metabolize carbohydrates and fats, and maintain a healthy nervous system!

Almond Butter

  • Almond butter is a great source of magnesium, vitamin E, copper, riboflavin, and phosphorous. It is a great source of monounsaturated fat, protein, and fiber which are essential for heart health!

Vegan Unicorn Smoothie Bowl

Find more healthy vegan recipes like this Unicorn Smoothie Bowl when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant-Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more smoothie recipes below:

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

 

Vegan Unicorn Smoothie Bowl
0
Blueberry Banana Smoothie Recipe
Blueberry Banana Smoothie Recipe (Vegan + Delicious!)

Blueberry Banana Smoothie Recipe

This healthy blueberry banana smoothie is just what you need as your mid-morning snack to boost your energy!

It is one of my favorite recipes to make in the Spring when the air is starting to warm up, and you need a refreshing smoothie in hand. 

Not only will this blueberry banana smoothie make a great snack, but it is also perfect for a quick healthy plant-based breakfast! I unquestionably love the convenience in the morning and enjoy how easy this Blueberry Banana Smoothie is to make. 

This recipe is full of antioxidants and gives you the nutrients you need to kick off your day. The kids love this recipe too! 

This delicious blueberry banana smoothie recipe will come together in under 10 minutes with minimal ingredients that you already likely have stocked up in your kitchen. 

Blueberry Banana Smoothie Recipe

What you will need for this blueberry banana smoothie recipe…

Ingredients Required:

Kale or baby spinach

Frozen blueberries

Banana

Non-dairy milk

 Vegan yogurt (coconut yogurt is great)

Medjool dates, pitted

Flax seeds/hemp seeds/chia seeds as you wish

Blueberry Banana Smoothie Recipe

Blueberry Banana Smoothie

This smoothie is perfect to make for breakfast!
No ratings yet
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: smoothie, smoothie recipe
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 2 servings
Calories: 217kcal

Ingredients

  • 1 cup Spinach destemmed and washed
  • 1 cup Frozen blueberries or berries of choice
  • 1 ripe Banana
  • ¾ cup Non-dairy
  • ½ cup Vegan Yogurt coconut yogurt is great
  • 2-3 medjool dates Pitted
  • 1 tbsp Flax seed or hempseeds/chia seeds as you wish
US Customary - Metric

Instructions

  • Blend until smooth. Drink immediately.Enjoy!

Nutrition

Sodium: 66mg | Calcium: 242mg | Vitamin C: 25mg | Vitamin A: 1830IU | Sugar: 29g | Fiber: 6g | Potassium: 473mg | Calories: 217kcal | Saturated Fat: 1g | Fat: 5g | Protein: 6g | Carbohydrates: 39g | Iron: 2mg

 

Benefits of…

Blueberries 

  • Blueberries are one of the healthiest fruits around! They are packed with healthy nutrients such as fiber, vitamin C, vitamin K and manganese. They are also busting with antioxidants to protect our bodies from free radicals. It also should be noted that blueberries have one of the highest antioxidant levels compared to other fruits and veggies. 

Kale 

  • Kale is a cruciferous vegetable and rich in nutrients! Kale’s nutritional profile includes a sound source of potassium, chlorophyll, calcium, vitamin C, vitamin K, and iron. Kale promotes bone and eye health. As well as helping aid digestion and improve skin, hair and nails. 

Spinach

  • This leafy green is delicious, and we try to include in our diet as much as possible due to its incredible nutritional value. Spinach is full of fiber as well as a beautiful abundance of vitamins and minerals. Spinach includes vitamin C, vitamin K, carotenoids, folic acid, iron and calcium. This leafy green is a staple in our household! 

Flax Seed

  • Flaxseed is an excellent source of omega-3! We love to include in baking, smoothies and oatmeal recipes. 1 tablespoon of flaxseed will give you a healthy dose of 1.3 grams of protein, fiber, B vitamins and, of course, omega-3 fatty acids! 

Blueberry Banana Smoothie Recipe

Find more healthy vegan recipes like this Blueberry Banana Smoothie when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more smoothie recipes below:

Vegan Cinnamon Roll Smoothie

Vegan Raspberry Morning Smoothie

Nourishing Pear Smoothie

 

Blueberry Banana Smoothie Recipe
0
Beet Apple Ginger Juice
Must-Have Energizing Juices for a Productive Morning

My Must-Have Energizing Juices for a Productive, Healthy and Loving Morning

I have been craving juices like mad the past week and filled my body with gorgeous beets, apples, celery, parsley, lemon, ginger and carrots. I have always listened to my body when she speaks to me. When she wants a certain something or even requests it in my dreams. Last week I dreamed of drinking juices and bathing in lavender.
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I woke up and made it a point to grant the requests from my soul and, in return, she has gifted me with the most amazing amount of energy, beautiful uninterrupted sleep, and an all-around better mood. I am so thankful. Don’t forget to listen. To perk up your senses to what your body is telling you.

She never lies.

 

Morning Beet Juice recipe

Read more

Beet Apple Ginger Juice

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