A Very Tempting Snowball Smoothie – That Won’t Put You On The Naughty List!
Let’s make snowballs!
It looks like a guilty milkshake, and it tastes every bit as naughty as it looks. -But this treat won’t put you on the naughty list!
This smoothie is not only delicious, it has no added sugar, it’s low FODMAP, dairy-free, paleo and if made with fresh coconut, also raw!
A burgoning troop of supporters are backing the positive health benefits of coconut. One such supporter is Mike Foale, a honorary research fellow at the University of Queensland. He believes the restorative and health benefits, such as weight loss and its natural antibiotic activity, should class the coconut in the ‘superfood’ category.
Coconuts are rich in fibre, VitC, E, B1, B3, B5, and B6. they are also jam-packed with minerals such as selenium, iron, calcium and magnesium. Plus, it’s obviously dairy-free!
People have long shyed away from the coconut meat due to it’s high amounts of saturated fats, however the fats contained in the coconut meat are mostly comprised in the form of medium chain fatty acids (NCFA’s)which are metabolised different. One in particular is lauric acid, a compound which is further converted in the body to aid in antiviral and antibacterial activities.
Nature’s Sports Drink
Coconut water is being dubbed “Nature’s sports drink”. Not only does it have a naturally sweet, nutty flavour -it has a low calorific value, and is bursting with potassium; a whopping 4 times that of a banana!
A recent study published in the Medicine & Science in Sports & Exercise showed that coconut water replenishes body fluids just as well as a sports drink (1) -only without the sugar and additives!
In addition to the wonderful coconut, this smoothie contains banana and egg yolk.; both well-known for its nutritional benefits. Bananas help overcome depression with their high levels of tryptophan, which is converted into serotonin, and egg yolk truly is natures own multi-vitamin!
That being said; this smoothie ALSO tastes super creamy and delicious!
- 1/2 nice and ripe banana (the riper, the sweeter)
- 1/2 cup ice cubes
- 1/2 tsp organic vanilla
- 1 raw egg yolk from organic pastured hens (NB: you absolutley MUST make sure that the egg yolk you use comes from salmonella-free farming! If you are not sure, then skip the egg yolk!)
- 1 tsp maple syrup (skip or use 3 dates for paleo option)
- 1/4 cup fresh coconut flesh
- 1/4 cup coconut milk
- 1/4 cup coconut water (from inside the coconut if you are using a whole one)
- Optional: marshmallow fluff and toasted coconut flakes (or store-bought shredded coconut -sulphite free) on top
- To open a coconut, simply poke a hole in the soft eye (there are three “eyes” of which one will be soft) to drain out the liquids (coconut water), then pop it in the oven on 150 c (300 f) for 15 minutes to loosen the flesh from the hard shell. Once it is out of the oven you simply use a hammer to crack the shell, by hammering on the “equator” (circle join) on the nut. The shell should crack easily, and the flesh will be loose for you to pick out.
- To toast coconut flakes; make flakes with a potato peeler, then spread them out on a sheet of tinfoil before popping them in the oven on 160 c (320 f) for a few minutes, until they have a nice golden crust around the edges.
- Pop all the ingredients in a blender, and blend till smooth. You can top with marshmallow fluff and toasted coconut flakes if you so desire 🙂
Make sure you check back in for smoothie number 6 in our calendar, on the 12th December:
This article has been a collaboration between Kristine, and our health expert, Nick.
Sources: (1) [Ref Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men Douglas S Kalman1, Samantha Feldman1, Diane R Krieger1 and Richard J Bloomer2*