As the title suggests, we are about to prepare a green, taste-synchronized, health-oriented kiwi smoothie recipe abundant in Vitamin C. Our potent puree bears a variety of nutrients, nicely balanced to announce a happy day! All the ingredients have been carefully chosen to complement each other in taste, color and nutritional value.
Mixing the colors is really fun, especially when contrasting shades complement each other well in taste. However, please check the ingredients carefully and feel free to use own safe substitutes – in case of allergies.
If you find pleasure in mixing all of the ingredients quickly and enjoy the color changes, as I sometimes do with proven blends, prepare the cashew puree, the sour cherries, the strawberries and the decoration upfront.
Before mushing the main kiwi smoothie recipe, have the cashew puree, the sour cherries, the strawberries and the honey prepared:
- Start by mixing 1/2 cup unsalted cashews with 1/2 cup of almond milk in a blender. Depending on your viscosity preference, balance the amount of almond milk in the mix. It’s preferable to make your own almond milk as it will retain its nutrients, but buying one can also do fine for this recipe. For aesthetic reasons mostly, we’ll add it at the very end to enjoy the final shading of the smoothie.
- Pit 1/2 cup of fresh sour cherries by hand or some handy tool (straw). I always believe in consuming fresh food, so the recommendations stay the same – use fresh fruits whenever possible. Frozen ones are also OK, depending on the freezing method, transport, storage and packing quality. As a matter of personal principal and bias, canned fruits are something I avoid especially when making smoothies as it distorts the original taste I’m after. Besides the nutrients and the added colors, sweeteners and sugar, to me canned fruits usually don’t have the right taste.
- Remove the stems from and chop one cup (3 1/2 oz) fresh strawberries.
- Honey, decorating options: Before serving this recipe and pouring the mush in the glasses, try to decorate the inside. Tilt the glass slightly and start pouring the honey on its sides. Rotate the glass (while still tilted) in order to apply honey as it streams inside the glass. Try to practice this decorative method and try to achieve interesting lines which will give a unique appearance from the outside, while still allowing the honey to sweeten the mush.
Place these ingredients separately aside and let them wait their turn. Now we can get to the preparation of the main mix.
The basic ingredient for today – kiwi, brings not only the main vitamin C concentration in this cup but also its base coloring. This natural immune system booster (due to its abundance in vitamin B6), carries roughly 90% of the daily values of vitamin K. The most important of all Vitamin K benefits is the contribution for proper blood coagulation. And, as it combines B6 and copper, it supports the development of healthy fetus and it is highly beneficial for pregnant women and young children. Mash two peeled kiwis in a blender before adding the next color-boosting ingredient.
Avocado. This piece of today’s flavored puzzle serves as the initial neutralizer, softening the kiwi’s vitamin C aftertaste. While this will boost the green shade of the smoothie, the avocado will also provide an astonishing amount of health benefits. Ranging from regulating the cholesterol levels, lowering the risks for heart-related diseases, high vitamin C and B6 contents and the significant amount of folate, the reasons for including the avocado speak for themselves.
We will only need one-half of avocado, nicely blended in with the kiwi mix. For the next step, we will need the stuff we prepared above. Pour the cherries and the strawberries in the blender and mush it until the colors unite into a darker shade. This will distort the nice green color of the smoothie, but for a good purpose.
This powerful mix aid the body in many ways. The strawberries which are abundant in vitamin C, help fighting infections and are great antioxidant! The interesting combination of phytonutrients (or phytochemicals – plant compounds that fight diseases) boosts anti-inflammatory properties. Also, we use them in this recipe to soften the cherries’ sour taste and brighten the dark red color.
While not contributing too much in the vitamin C contents, the sour cherries are rich in the fat-soluble vitamin A. Their anthocyanin contents provides a variety of health benefits, such as help with digestion, lowering the risk of heart-related problems and type 2 diabetes. They are anti cancerous fruit, among the richest in antioxidants, helpful against insomnia and reducing muscle pain – especially after physical exercise.
Add the almond milk & cashew mix next. Puree all of it together, finally brightening the overall color of this smoothie. Since we are consuming a solid amount of potassium, adding almond milk will balance it providing slight content of sodium. It also helps regulate the blood pressure, it’s good for the kidneys and damaged skin and it is rich in calcium. This combined with the cashews gives today’s kiwi smoothie recipe the mood friendly ingredient. Cashews contain tryptophan, one of the 21 essential amino-acids.
This final part is optional, but I personally recommend it strongly. Since we used cashews, almond milk and avocado to flatten the vitamin C effect, we did neutralize the sweetness. Adding one bulky teaspoon (0.3 oz ~ 10 grams) of the best natural sweetener will compensate for this just nicely. I use raw unprocessed honey from local farmers as it preserves its natural nutrients. Besides adding a nice scent and a sweet aftertaste to this recipe, the honey is good for the throat and anti-cough properties. However, most fascinating property to me is its energy boosting effect.
The Kiwi Smoothie Recipe:
- 2 chopped kiwifruits
- 1/2 cup unsalted cashews
- One-half of avocado fruit, nicely rinsed in water
- 1/2 cup almond milk
- 1 cup of fresh chopped strawberries, nicely rinsed in water
- 1/2 cup of fresh sour cherries, nicely rinsed in water, pitted
- 1 teaspoon (~10 grams) of honey, preferably raw, unprocessed.
I hope you will like my kiwi smoothie recipe for today! Please share your thoughts, experiences, and suggestions in the comment box, or let others learn about this happy mush!