DASH-Compliant Avocado Berry Green Smoothie
Kickstart your day with this luxuriously creamy, nutrient-rich smoothie. A vibrant fusion of verdant greens and sweet fruits re-engineered for sustained energy and full compliance with the heart-healthy DASH diet.
Servings 4
Calories 406kcal
Ingredients
- 4 tbsp 40 g hemp hearts
- 3 tbsp 48 g creamy, unsalted almond butter
- 2 –4 tbsp 20–40 g plant-based vanilla protein powder (optional, ensure 0g added sugar)
- 1 medium ~200 g ripe avocado, halved and pitted
- 2 small ~200 g ripe bananas, previously peeled, sliced, and frozen
- 3 cups packed (90 g) baby kale
- 2 ½ cups 350 g frozen berry medley (e.g., strawberries, raspberries, blueberries)
- 2 ½ cups 600 mL unsweetened almond milk, chilled
- 1 ½ cups 360 mL 100% pure orange juice, chilled
Instructions
- Prepare the Cream Base: First, add the chilled unsweetened almond milk and orange juice to the carafe of a high-powered blender. Scoop in the avocado flesh and add the almond butter.
- Create a Silky Foundation: Secure the lid and blend on medium speed for about 30 seconds. The goal is to create a perfectly smooth, emulsified liquid foundation without any lumps.
- Integrate the Greens: Add the baby kale to the carafe, packing it down if necessary. If using, add the vanilla protein powder at this stage.
- Liquefy the Power Greens: Pulse the blender 4–5 times to break down the kale, then blend on high for 45–60 seconds, or until the mixture is uniformly vibrant green and completely smooth.
- Add the Frozen Fruits: Incorporate the frozen banana slices and the frozen berry medley into the blender. The frozen elements will chill and thicken the smoothie.
- Final Blend & Serve: Place the lid back on tightly and blend on high for another 60–90 seconds, using the blender’s tamper if necessary to press the frozen fruit into the blades. Blend until the smoothie is thick, frosty, and has a consistent, rich colour. Pour evenly into four glasses and serve immediately.
Notes
- Natural Sweetness: This smoothie derives its sweetness naturally from the ripe bananas, berries, and orange juice. No added sugars are needed.
- Storage: This smoothie is best enjoyed fresh. However, you can store leftovers in a sealed, airtight jar in the refrigerator for up to 24 hours. The colour may darken slightly due to oxidation; just give it a vigorous shake before drinking.
- Ingredient Swaps: Feel free to substitute the baby kale with an equal amount of fresh spinach. Unsalted cashew butter or sunflower seed butter are also excellent alternatives to almond butter.