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Sweet & Sour Red Cabbage

This is gonna be a quickie post – because the hardest part about this Sweet and Sour Red cabbage recipe is growing the cabbage. It takes MONTHS! But when they finally are ready they are a glorious dark purple. So why do they call it red cabbage??!

But seriously, I fell in love with German red cabbage side dish while in germany in my early 20s. And have never forgotten how satisfying it is. This summer we were lucky enough to successfully grow many many red cabbages. They have an excellent shelf life. I always mean to steam or cook them some other way (as my husband prefers) but really they don’t ever make it to another culinary treat because I am obsessed with this dish. I can eat an entire bowl of it.

Enjoy this simple recipe. You can tweak by adding a different kind of sweetener, or by adding more. I keep it really light to encourage my husband to eat it because he dislikes sugary things.

Sweet & Sour Red Cabbage

This recipe is similar to German Cabbage, except it is stripped down to make it a bit healthier, less sweet, and with less spices. But it is elegantly delicious!
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Prep Time 10 mins
Cook Time 2 hrs
Course Side Dish
Cuisine German
Servings 8 cups
Calories 139 kcal

Ingredients
  

Instructions
 

  • This recipe is very simple. Prepare all ingredients. Add to medium/large pot.
  • Bring to boil (this happens quickly because it has little liquid)
  • Then bring to simmer for about 2 hours stirring a few times during the cooking.
  • Enjoy warm or cool as a side dish or addition to other recipes.

Nutrition

Serving: 1cupCalories: 139kcalCarbohydrates: 34gProtein: 4gFat: 1gSaturated Fat: 0gPolyunsaturated Fat: 0gMonounsaturated Fat: 0gCholesterol: 0mgSodium: 80mgPotassium: 732mgFiber: 6gSugar: 13gVitamin C: 243mgCalcium: 160mgIron: 1.82mg
Tried this recipe?Let us know how it was!
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Roasted Red Pepper Soup

This roasted red pepper soup recipe is so easy and so flexible. It comes out creamy but is gluten-free and dairy free, and can be made vegetarian as well. Instead of potatoes, use cassava! Instead of chicken broth, use vegetable broth. Don’t have celery or a carrot? No matter!

I’m on a new kick to discover how many different soups I can make featuring ingredients from the garden.  We’ve been growing these beautiful red peppers for years now. I used to just use them little by little in all of my dishes, but we are harvesting so many peppers day after day I needed to find a way to cook them in batches.

This soup is delicious and a great way to use our bountiful harvest. I hope you enjoy this simple recipe!

Recipe for Roasted Red Pepper Soup

Yield: 4 -6 servings

Equipment: Oven or toaster oven, blender or immersion blender

Ingredients

  • 1 tablespoons olive oil
  • 12-16 oz red pepper, stemmed and seeded
  • 1 stalk celery, roughly sliced
  • 1 small onion, roughly chopped
  • 1 carrot, roughly sliced
  • enough veggie or chicken broth to cover vegetables (~4 cups)
  • 2-3 medium potatoes, peeled and roughly chopped into chunks
  • 1 heaping tablespoon chopped garlic
  • 1 tablespoon butter
  • salt and pepper to taste

roasted red pepper soupSteps

  1. Coat the prepared peppers in 1 tablespoon of olive oil and roast them in the oven or toaster oven at 400 degrees Fahrenheit for about 30 minutes just until they start to blacken.
  2. If you are using regular sized red peppers – then you can peel the skin off. The peppers that grow well here are so small and have thin walls so it is useless to peel them, but of course even when blended with my immersion blender it is still a little stringy
  3. Heat 1 tablespoon butter in a medium to large pot and then sauté the roasted peppers, celery, onion, carrot, potatoes and garlic while stirring for about 5 minutes.
  4. Add broth just enough to cover vegetables and bring to a boil
  5. Then simmer until potatoes and carrots are cooked through
  6. Allow it to cool for at least 10-15 minutes
  7. Take out about 2 cups of the broth to start (and then add back in as you blend to reach your desired consistency)
  8. Then either use your immersion blender or transfer to your regular blender in batches and blend until smooth adding more broth as necessary.
  9. Reheat and season with salt and pepper to taste.

 

 

If you like this type of soup try my other recipes

 

Carrot ginger soup with coconut

 

Coconut red pepper and squash soup

 

Cauliflower Cheddar Soup (no milk or cream)

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Carrot ginger soup with coconut

Carrot ginger soup is perfect for rainy season here in Hawaiʻi. It isn’t hard to grow carrots here, but it is hard to get them to taste that perfect amount of sweetness. If you let them get too big they get a little bit woody. Nevertheless, every time we grow a round of carrots we have way too much. One of my favorite ways to store them is to wash them, grate them and vacuum seal them for future use. Another good way to use them is carrot soup!

This carrot coconut soup recipe is totally flexible but should yield about 4 large servings of soup. If you use the coconut flesh instead of milk, expect the soup to be a little bit chewy. Lol. I love this texture but others aren’t prepared for a pureed soup to have the same texture.

Equipment:

Immersion blender is best but you could use a regular blender and blend in batches.

Kitchenaid has a nice middle of the road immersion blender that will last you almost a lifetime of  seamlessly pureeing soups and other foods.

KitchenAid KHB1231CU Hand Blender, 2-Speed, Contour Silver

 

Recipe for Carrot ginger soup coconut soup

Ingredients:

  •  8-10 large organic carrots, washed, peeled and chopped roughly
  • 1 large onion chopped roughly
  • 3-4 cloves of garlic
  • 3-4 small – medium russet potatoes, washed peeled and chopped roughly
  • 2-3 tablespoons roughly chopped fresh ginger
  • 1 can coconut milk or the flesh of 1-2 fresh young(ish) coconuts.
  • chicken broth concentrate, chicken broth, vegetable broth, or bouillon.

Steps:

  1. Sauté onion in coconut oil (refined or not) until soft.
  2. Then add garlic, ginger, carrot and sauté another 5 – 8 minutes.
  3. Next add 4 cups of broth or enough to cover the vegetables and 1 ½ to 2 cups coconut milk or coconut flesh.
  4. Boil until carrots and potatoes are tender.
  5. Then, let the soup cool for about 20-30 minutes.
  6. Using an immersion blender (stick blender) or in batches using your stand-up blender, blend the soup while adding salt and pepper to taste, going a little light, as the flavors (especially) the black pepper will intensify when you heat the soup again.

Serve with a salad or warm bread!

If you like soups like this try my recipe for…

Winter Squash Bisque (dairy-free, gluten-free, vegan)

Cauliflower Cheddar Soup (no milk or cream)

 

 

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Taro burger with rice, fresh herbs and vegetables

This holiday season, I am always reminded to be more grateful, and more industrious with the food we grow on our farm. We just harvested a large amount of taro – and of course my first thought was to make another large batch of taro burgers. This time I didn’t have the ingredients I had on hand for my last taro burger recipe, Taro Millet Burgers so I had to experiment again! The taro burger recipe below features taro, rice and fresh herbs and vegetables. You could probably make it vegan if you left out the eggs but I think the little bit of extra protein from eggs is a bonus in this recipe.

More about Taro

Taro is Native to South India and Southeast Asia and in Hawaii is considered a “canoe plant” (it was brought here by the first Polynesian settlers. Kalo (the Hawaiian word for Taro) has extreme significance in Hawaiian diet and culture. In the Native Hawaiian creation story , taro is the the older brother of mankind. Throughout Hawaii’s history, taro remained a staple crop and a significant part of the diet. Today, on the Hawaiian Islands kalo is still consumed regularly, but does not make up as large of a percentage of the diet as it had previously.

The scientific name for taro is Colocasia esculenta. It belongs to the Araceae (aroid) family, in the large genus, Colocasia. There are many varieties within 2 main types, dryland taro and wetland taro. We grow dryland taro in our garden, in raised rows. We get plenty of rain here on the Hāmākua coast of Big Island so this method is suitable and there is no need for us to grow wetland taro in Lo’i (taro ponds).

All of the taro plant is edible. However most people who are referring to taro, are referring to the root or corm when they say taro. In addition to the root, both the leaves and the stems of taro are also edible. But, all parts of the plant need to be thoroughly cooked; otherwise they contain too much calcium oxalate, which is considered toxic and will result in a very itchy and uncomfortable throat when consumed undercooked.

You can even put all of the taro plant in the pressure cooker at once. First the steam basket, then taro root, then stems and then leaves. The stems have a delicious nutty taste when they are freshly cooked and warm. The corms are often compared to potatoes, but they are stickier, starchier, and tastier. The also have a slightly nutty taste.

Health benefits of taro

Taro has so many health benefits. Many people believe that eating taro is an essential part of a healthy diet. It is not easy to harvest and cook it, you have to dig it up, wash it, cook it, then process it. It sticks to everything and leaves quite a mess! But it is worth it. The whole process, (including digestion) slows you down and makes your  truly appreciate the food. Taro root is high in fiber and potassium and also contains some folate, Vitamin E, Vitamin C and a small amount of calcium. See the nutrition facts in the chart below.

 

Taro nutrition Facts

(Colocasia esculenta (L.) schott), raw, Value per 100 g, (Source: USDA National Nutrient data base)

PrincipleNutrient ValuePercentage of RDA
Energy112 Kcal6%
Carbohydrates26.46 g20%
Protein1.50 g3%
Total Fat0.20 g<1%
Cholesterol0 mg0%
Dietary Fiber4.1 g11%
Vitamins
Folates22 µg5.5%
Niacin0.600 mg4%
Pantothenic acid0.303 mg6%
Pyridoxine0.283 mg23%
Riboflavin0.025 mg2%
Thiamin0.095 mg8%
Vitamin A76 IU2.5%
Vitamin C4.5 mg7%
Vitamin E2.38 mg20%
Vitamin K1 µg1%
Electrolytes
Sodium11 mg<1%
Potassium591 mg12.5%
Minerals
Calcium43 mg4%
Copper0.172 mg19%
Iron0.55 mg7%
Magnesium33 mg8%
Manganese0.383 mg1.5%
Selenium0.7 µg1%
Zinc0.23 mg2%
Phyto-nutrients
Carotene-ß35 µg
Carotene-α0 µg
Cryptoxanthin-ß20 µg
Lutein-zeaxanthin0 µg

 

Taro Burger Recipe

yield: 30 burgers

equipment: food processor, pressure cooker (optional)

 

ingredients

  • 10 pounds taro or approx 15 cups roughly pureed and cooked taro root (enough to fill up a whole pressure cooker)
  • 2 cups uncooked rice
  • 2 eggs
  • 5 carrots (grated, I used a my food processor since it was gonna get dirty any way)
  • 2 cups chopped greens (kale, spinach, etc)
  • 2 onions (sliced, again I sliced them quick in the processor)
  • 3 tablespoons minced garlic (I used the jar of minced organic garlic from costco – economical and quick)
  • a few handful lots of herbs (this time we used fresh rosemary, vietnamese coriander, parsely and stick thyme)
  • 5 tablespoons soy sauce
  • 2-3 teaspoons salt
  • lots of ground pepper
  • ¼ cup or so olive oil or coconut oil
  • 3 cups breadcrumbs (can do gluten-free crumbs!)

steps for taro burger recipe:

  1. first cook taro until it is soft and easily sliced with a knife (see post on cooking taro in a pressure cooker)
  2. Cook white rice (2.5 cups water, 2 cups rice, bring to boil and cover for 20 minutes)
  3. Sautee onions and carrots in olive oil, add garlic and cook until soft, add chopped greens and cook until wilted.
  4. While you got the veggies going, chop taro into chucks and place food processor
  5. Pulse taro in processor until mostly uniform and not very chunky. This may take several batches.
  6. Remove and place in large mixing bowl
  7. Now in food processor blend ½ the amount of cooked rice, eggs, herbs, soy sauce, salt, pepper.
  8. Mix into the large mixing bowl with taro and add the other ½ of the rice
  9. Mix by hand until thoroughly combined.
  10. In another bowl empty about a cup of breadcrumbs. Make balls out of the taro mixture, cover them in breadcrumbs and then press to make a patty. Add more breadcrumbs as needed to complete covering the taro burgers in breadcrumbs.

You can panfry the taro burgers or baked them. In this bulk recipe I did both. The panfried ones had a nice crispy outside. The baked ones didn’t crisp up so well but will be great frozen and then crisped up in a pan.

  1. To fry them place 2 tablespoons oil in a heated pan, fry for about 5 minutes on each side being carfeful not to burn. Add more oil as needed to get em crispy.
  2. To bake, oil a baking pan or sheet and place patties in preheated oven 375-400 degree F, flip burgers after about 20-25 minutes.

Enjoy! Make an exotic aioli and enjoy these on fresh buns or sourdough – snack on the them cold straight outta the fridge.

 

If you liked this recipe try my…

 

Taro Millet Veggie Burger

Black Bean Quinoa and Millet Veggie Burger

 

resources:

http://www.honolulumagazine.com/Honolulu-Magazine/December-2017/The-Essential-Guide-to-Taro-How-Kalo-is-Eaten-Around-the-World/

Taro can be prepared in an enormous variety of ways

 

Taro: Good For More Than Poi

 

Can Taro Farming Heal Hawaii?

 

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How to cook taro root using a pressure cooker

This simple recipe explains how to cook taro with a pressure cooker. If you don’t have a pressure cooker you can boil it, but it takes much longer 1-2 hours maybe more. You must be careful to fully cook all parts of the taro plant because it contains calcium oxalate. This will make your mouth feel numb, itchy, scratchy and very uncomfortable, with possibly worse side effects if you eat too much or are very sensitive.

If you don’t have a pressure cooked, I highly recommend the Presto Model number 01370. It holds 8-Quarts and is stainless steel and only about $52 on Amazon.

I actually process taro in both my “analog” pressure cooker and in my Instant Pot (which is a bit smaller 6 quarts) at the same time.

Taro, or known in Hawaii as Kalo, is an amazing plant. The roots, stems and leaves are all edible and have unique distinct character.  It is also extremely nutritionally dense. Compared to a potato, the taro root has more fiber and is a good source of calcium, potassium, and Vitamins C, E and Bs as well as trace minerals.

Taro is most known in Hawaii for Poi, a slightly fermented paste of cooked and mashed taro. However, taro is used to make many more things. You can dehydrate it and make flour, you can eat the steam stems as a vegetable, and the cooked greens are versatile in curries, wrapped around meat, in soups etc. This staple crop for tropical climates cannot be over estimated.

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How to cook taro using a pressure cooker

This simple recipe explains how to cook taro with a pressure cooker. If you don't have a pressure cooker you can boil it, but it takes much longer 1-2 hours maybe more. You must be careful to fully cook all parts of the taro plant because it contains calcium oxalate. This will make your mouth feel numb, itchy, scratchy and very uncomfortable, with possibly worse side effects if you eat too much or are very sensitive.
Prep Time15 mins
Active Time45 mins
Pressure release time10 mins
Total Time1 hr 10 mins
Course: Side Dish
Cuisine: Hawaiian/Polynesian
Keyword: Kalo, Pressure Cooker, Taro

Materials

  • 8 cups large chunks of Taro

Instructions

  • Wash and scrub taro. I like to peel mine before I cook it because I feel like the scruffy skin would clog my pressure cooker. However, many others like to scrub it real good and clean the skin off after it is cooked.
  • Cut into fist size pieces and place them steam basket in pressure cooker.
  • Fill water up to right below the steam basket. Place taro into basket and secure the lid and Bring to pressure (you will notice the steam start coming out)
  • Reduce to medium heat and cook 30-45 minutes depending on how much you have in there and how big the pieces are.
  • Turn off the heat and let it cool for 10 or more minutes. Release the pressure and wait until all steam has been released.
  • Open the pressure cooker, the taro should be soft, showing a few cracks, and also be easy to slice with a knife.

Recipe Ideas for Taro:

There are so many ways to prepare taro. We just started harvesting them on our farm and have done little experimenting. One easy way to prepare cooked taro is just to slice it and fry it in a shallow pan with 2 tablespoons or so of oil. Just add a little salt and pepper to each side and fry each side until crispy (about 3 minutes on each side). Another recipe that we’ve made several times is our taro millet vegetable burger recipe or my taro rice veggie burgers. My newest favorite way to use taro: Taro Carrot Banana Muffins

I also found these recipes while doing a few searches.

http://www.quericavida.com/recipes/taro-root-fritters/d9c2d0c4-9bb5-4d14-959c-1f1a1a8203e4

http://raygrogan2-ivil.tripod.com/tarogrowcookeat/id9.html

http://www.kumuainafarm.com/taro-kalo-burgers/

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guava passionfruit green smoothie

This truly tropical guava passionfruit green smoothie recipe is the perfect combination of sweet, sour, creamy and packed with healthy fat, fiber and vitamins. White guava and passionfruit (lilikoi) star in this smoothie – get more than half of your daily servings of fruits and veggies in this delicious smoothie.

guava passionfruit green smoothie recipe

Yield: About 6 cups

Ingredients:

  • 1 large head of lettuce
  • 4 stalks of celery
  • 1 medium avocado
  • 2 passionfruits (pulp only)
  • 1 large white guava (peel the first 1/4 inch and include the rest of the pulp) – you can use pink guava but it will probably effect the color of your green smoothie).
  • 2-3 medium apple bananas
  • 1-2 cups water
  • 5 ice cubes

Steps:

  1. Start with lettuce in the blender, then add celery and avocado and water
  2. Blend until incorporated.
  3. Then add passionfruit, guava, banana and ice.
  4. Blend for 50 seconds on high until the seeds from the passionfruit and guava are well broken up and smoothie is plenty smooth.

Makes about 6 cups, 1 serving is 2 cups, or 16oz.

green-guava-passion

 

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Coconut red pepper and squash soup

Smooth and savory, this recipe has the slightest sweetness from the rep pepper, carrot and squash and a tiny bit of texture from the fresh coconut. This coconut red pepper squash soup is packed with beta-carotene, vitamin A, and vitamin C, along with healthy fats from coconut and fiber from all the veggies.

This recipe features fresh coconut flesh, not the creamy coconut milk or the sweetened coconut flakes. Fresh coconut flesh. Coconuts come from the cocos nucifera palm and grow very well in tropical low-mid elevations. One tree can produce as up to 150 nuts per year. One medium size nut and its water can provide an average sized person with almost all of the daily required vitamins, minerals, and calories. Coconuts are truly a super food.

Coconuts have a lot of good fat, some carbohydrate, proteins and fiber. One 100g piece of mature coconut meat has: 354 Calories, 9 grams of fiber, 33.5 grams of total fat, 3.3 grams of protein and 15 grams of carbohydrates.  For example,  coconuts contain copper, calcium, iron, manganese, magnesium, and zinc, potassium. Furthermore, coconuts are also rich in B-vitamins: folates, riboflavin, niacin, thiamin, and pyridoxine. Additionally,  coconut contains Lauric acid, which increases good-HDL cholesterol and protect the arteries by preventing blood vessel blockages.

On our farm we already have 6 coconut palms fruiting and we are getting ready to plant 35 more dwarf coconut trees. Stayed tuned for many many future fresh coconut recipes.

Coconut red pepper squash soup recipe

Servings: 6, 8 ounce cups

Ingredients:

  • 1 small winter squash (about 2 cups cooked flesh)
  • 2 medium carrots
  • 2 stalks of celery
  • 1 large red pepper or several small ones
  • 1/2 onion
  • flesh of 1 young coconut (about 1/4 in thick) or 1/2 coconut
  • 6 cups of water
  • salt and pepper

Steps:

  1. Cook squash and remove about 2 cups of flesh
  2. Then, add squash and roughly chopped veggies (save coconut for last)
  3. Boil the soup until all veggies are tender, 20-30 minutes
  4. Let cool, add salt and pepper
  5. Once the soup is a bit cooler, add coconut and use immersion blender or regular blender.

1 serving is 8 oz, or 1 cup.

red-pepper-coconut-squash-soup

 

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Cucumber Cabbage Juice

This cucumber cabbage juice recipe has just enough cabbage to help cleanse and enough cucumber and apple to brighten the flavor. I know it sounds kinda ehhhhh… but cabbage juice has many many health benefits and the cucumber and the apple in this juice mask any cabbage flavor.  It’s best to make and drink this juice fresh as cabbage juice tends to put off a funky taste and smell if it sits around too long. Instead this juice is refreshing and feels good.

Cabbage juice has a lot of Vitamin C, E, K, folate and potassium. It also has high sulhpur and chlorine content and a lot of iodine. This combination helps to clean the stomach and the intestinal tract (only when it is raw and without salt). It is advisable to start with smaller amounts of cabbage juice and watch how you body reacts because it is such a powerful cleanser. Gas may form in intestines because the cleansing properties of the juice are acting on and dissolving waste/toxic matter. Cabbage juice has been know to relief ulcers and constipation and clear up skin. Research suggest s that the active ingredient in cabbage juice that clear up ulcers is Vitamin U. It is also thought to help: bladder, colitis, kidney disorders, thyroid, blood pressure, bronchitis, asthma, hair loss.

Just give this cucumber cabbage juice a try with small small doses of cabbage. Try increasing the amount of apples to help you adjust to the taste of the cabbages. If you like this recipe, try my other juice recipes: cucumber parsley juicewatermelon lime juice with mintcarrot apple beet ginger juice, and everything green juice.

Recipe for cucumber cabbage juice

Equipment: good juicer

Yield: 1 pint, 16 0z

Ingredients:

  • 1 large cucumber peeled if not organic or if it is waxed
  • 1/4 lemon, peeled but with pith
  • 1 small apple (organic)
  • 1/3-1/2 small green cabbage

cucumber cabbage juice recipe ingredients

Steps:

  1. wash everything thoroughly and peel those that need peeling
  2. alternate cucumber and cabbage through the juicer
  3. add apple
  4. finish with lemon
  5. enjoy!!!

cucumber cabbage juice

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Cucumber Parsley Juice

My cucumber juice recipe with parsley, apple and lemon is so refreshing on a hot summer day. It’s perfect for incorporating into your weekly routine, and additionally great for detoxing. I know it doesn’t sound very tropical but both cucumbers and parsley grow year round here in Hawai‘i. Right now I’m on a brief juice/spring water/tea fast. I also have abundant amounts of cucumber and parsley so I decided to this juice combination a try. Below I have listed more information about the beneficial health effects of this cucumber parsley juice recipe.

Benefits of cucumber juice

The cucumber juice will re-hydrate you and is a wonderful natural diuretic. Hair and nail growth is also promoted because cucumber has a lot of silicon and sulphur and other trace elements. Cucumber juice also has a lot of potassium which helps maintain healthy skin and flexibility in the muscles. Additionally, it can promote weight loss, help with acne, arthritis, eczema, fever, kidney disorders, etc. Also, cucumber  is a good source of folate, Vitamin C and K.

Benefits of parsley juice

Parsley is an herb and the juice is highly concentrated. It should not be taken in doses more than 1-2 ounces. It contains a lot of chlorophyll, (esp Vitamins A and C), calcium, magnesium, phosphorus, potassium, sodium and sulfur. Moreover, the juice of parsley is very cleansing, and it has been known to help adrenal and thyroid function, blood vessel health, the kidneys, bladder, the liver, and the eyes. Parsely helps with the female endocrine system and can help relieve cramps. It also  helps with weight loss (like many juices).

If you are looking for similar juice recipes, try my other juice recipes: cucumber cabbage juice, carrot apple beet ginger juiceeverything green juice, and watermelon lime mint juice.

cucumber parsley juice recipe

Recipe for cucumber parsley juice

Yield: one 16 oz pint

Ingredients:

  • cucumber (peeled if waxed or non-oranic)
  • small apple
  • medium bunch of fresh parsley
  • ⅛ to ¼ large lemon (skin and seeds removed)

Steps:

  1. wash everything thoroughly
  2. juice cucumber and parsley by alternating putting them in the blender
  3. add lemon to the juicer and then apple
  4. enjoy!

cucumber parsley juice recipe ingredients

References:

Blauer, Stephen. (1989). The Juicing Book. Garden City Park, New York: Avery Publishing Group Inc.

LaLanne, Elaine, & Benyo, Richard. (1992). Total Juicing. New York, New York: Penguin Group.

Walker, Norman W. (1978). Fresh Vegetable and Fruit Juices: What’s missing in your body? Prescott, AZ: Norwalk Press.

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Chocolate Banana Blueberry Smoothie

Yum. This healthy chocolate banana blueberry smoothie recipe is kinda like dessert in a glass, but it has amazing SUPERFOODS in it so you can’t really feel like you’re making a bad choice here. All of the ingredients here would be best organic : ) Play around making some substitutions if you don’t have all the ingredients.

Recipe for healthy chocolate banana blueberry smoothie

Yield: About 4 cups

Ingredients:

  • 4 medium frozen or fresh bananas
  • 1 cup frozen or fresh blueberries (frozen is better because you can add less ice)
  • 2 heaping tablespoons coconut butter
  • ¼ cup or less flax seed
  • ¼ cup or less raw cacao powder
  • 1 cup filtered water
  • 6-10 ice cubes

Blend on high in good blender, the finer the better (especially for the flax). Don’t let the smoothie warm up in the blender, blend in increments and add a few ice cubes at a time. Share and enjoy!

 

healthy chocolate banana blueberry smoothie

 

If you like this smoothie recipe check out my other smoothies:

guava passionfruit green smoothie recipe

blueberry banana smoothie with chia seeds

chocolate banana flax smoothie

green smoothie love