The Joy of Fruitless Smoothies

Picture of a sliced avocado

Many people are currently trying to eat less sugar and fewer carbohydrates. The reasons for this are related to attempts to lose weight, eliminate Candida or pursue a new level of wellness. Most of these people look at smoothie recipes and sigh with frustration because they believe it’s impossible to create a delicious smoothie that is low in carbohydrates. (Even carbohydrates from natural fruit sugars can be challenging to anyone with Candida, insulin resistance or diabetes.) It is very possible to make delicious smoothies that are sugar-free, fruit-free and very low in carbohydrates. Fruitless smoothies can be delicious and can easily become a very addicting habit. Fruitless smoothies are the perfect solution for anyone trying to embrace a low-carbohydrate lifestyle, lose weight, reduce Candida overgrowth, etc. The smoothies I’ve shared below are also perfect fits for the Paleo lifestyle which is currently very popular, and make great options for anyone with insulin resistance or diabetes.

A wide variety of creamy, great tasting smoothies can be made without fruit. My breakfast many mornings is a delicious, all-vegetable, smoothie that is low in carbs, high in protein and which keeps me going strong for many hours. This type of smoothie not only provides huge amounts of energy, but also keeps me feeling full until lunch and beyond due to the tremendous nutrition provided. By using a low-carbohydrate, high-protein blend, my bloodsugars stay very stable. Fruit-laden smoothies that don’t contain protein can cause blood sugar spikes. These blood sugar spikes later fall because they don’t have protein to keep them stable. These falls may cause hunger and fatigue mid-morning as blood sugar levels plummet. A combination of carbohydrates with protein creates a slower, smaller rise in blood sugar and helps maintain blood sugar levels at a more stable level.

Following are some guidelines you can use as a basis for creating wonderful fruit-free smoothies:
  • Use sweet veggies such as yellow and red peppers, tomatoes, etc., to add natural sweetness to smoothies
  • Add avocado to make smoothies creamy and thick without using sugar-laden yogurt
  • Use Stevia as a sweetener if needed
  • Use neutral tasting veggies such as cucumbers and zucchini to add bulk to smoothies without adding a lot of taste
  • Add dark leafy greens such as kale, spinach, etc., to increase the nutritional content of smoothies
  • Use liquids such as coconut water, aloe vera juice, coconut water kefir, unsweetened nut or coconut milk, the leftover soak water from sundried tomatoes or nuts, or vegetable juices to add flavor, sweetness, and additional nutrition to smoothies
  • Add a protein powder to balance blood sugars and extend the feeling of fullness
  • Use organic spices to taste to add flavor. Don’t limit yourself to sweet spices … have fun with spicy spices to create soups and gazpachos!
  • Strategically add ingredients such as protein powders, green powders, superfoods, seaweeds, powdered greens, maca, raw cacao powder and others to add unique flavor and increase the nutritional content of smoothies.
Using these guidelines and a bit of creativity, you can create a multitude of uniquely delicious and nutritional smoothies. Your options are limitless! Following are a few smoothie recipes I enjoy. Please let me know what you think of them!

Vitamineralicious Smoothie Delight

A lack of minerals can wreak havoc on health. The smoothie that follows is rich in minerals from vegetables, but also adds an extra punch by including a liquid trace mineral. You can boost the mineral (electrolyte) content of this smoothie by using coconut water or coconut water kefir as the liquid.

Ingredients:
 
1 avocado, diced
1/2 cucumber, diced
1 scoop Hemp Protein Powder
1 tomato, diced
1 handful kale or spinach (about 1 cup)
1 tablespoon organic lemon Juice
1 serving green powder
5-10 drops of a trace mineral
1 cup unsweetened milk alternative of choice OR 1 cup of coconut water kefir or coconut water
1/2 – 1 cup Purified Water (adjust amount to achieve desired thickness)
Stevia to taste (optional)
 
Place ingredients in regular blender or high-powered blender and blend well.  Drink 1-2 cups for breakfast and save the rest for a mid-morning snack.

Red Light District Smoothie

This smoothie is rich in anti-oxidants and Vitamin C.

Ingredients:
 
1 diced organic tomato
1 diced organic red pepper
1-2 cup(s) water from soaking sun-dried tomatoes, purified water or organic tomato juice (adjust amount to achieve desired thickness)
1 handful red lettuce
1 teaspoon organic Cinnamon
1 avocado (optional)
Stevia to taste (optional) or experiment with many flavored stevias
 
Place ingredients in regular blender or high-powered blender and blend well.  Drink 1-2 cups for breakfast and save the rest for a mid-morning snack. Garnish with a sprinkling of cinnamon
 

Diabetic Chocolate Shake

This smoothie is delicious! Add ice to make it more like a shake. If you really want to make it shake-like, add a scoop of So Delicious Dairy-Free Chocolate Coconut Ice Cream. (It’s to die for! That’s not an affiliate link … I just love their products!) Be aware that adding the coconut ice cream will increase the carbohydrate content of this shake.

Ingredients:
 
1 avocado, diced
1/2 cup organic cacao powder or organic cocoa
1/2 – 1 cups unsweetened milk alternative of choice
Stevia to taste (I use chocolate liquid stevia)
Organic cinnamon  or organic nutmeg to taste if desired
 
Place ingredients in regular blender or high-powered blender and blend well.  Drink 1-2 cups for breakfast and save the rest for a mid-morning snack. This is one of my favorite treats.
 
Please consider these recipes to merely be a suggestion. Run with them and modify them to your heart’s content.
 
My passion is helping people improve their health by identifying and correcting nutritional deficiencies and other causes of illness. I have helped thousands of people improve their health, reverse symptoms and reduce their need for medication. If you are ready to improve your health using a holistic approach, please contact me to schedule a consultation.
 
Have fun!

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Dr. Pamela Reilly is a Naturopathic Physician dedicated to helping people improve their health and eliminate symptoms using natural, integrative methods. She has over 25 years of experience and has helped men, women and children improve their health using a holistic, client-centered focus. She sees clients in Indianapolis, does house calls, and also conducts consultations via Skype or telephone. Please feel free to contact her or visit her Consultations page for more information. Dr. Pamela speaks nationwide on a wide variety of health topics and welcomes speaking invitations.

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4 Responses to The Joy of Fruitless Smoothies

  1. […] way of packing an excess of sugar and other unhealthy ingredients into a tiny serving. (Please read The Joy of Fruitless Smoothies for more information on how to create smoothies having zero glycemic […]

  2. … [Trackback]…

    […] Read More: goodworkswellness.com/reaping-a-harvest-from-fruitless-smoothies/ […]…

  3. What about berries? Most berries are far lower on sugar and GI (even those berries that taste very sweet!) than most fruit and higher in nutrients. Even low-carbers can eat almost all berries. Many berries like blueberries, cranberries and blackberries are quite strong in flavour, so work well in masking the flavours of bitter greens etc.

    My normal breakfast is a smoothie containing frozen berries (sometimes a little bit of fruit like mango or peach, but not much), hemp protein powder, flax seed, spirulina, some greens, avocado and soy milk, sometimes a little stevia (most berries don’t need it, but e.g. blackberries are somewhat tart).

    • GWWR says:

      Those breakfasts smoothies sound wonderful! Good for you! Berries are indeed low-glycemic and fine for those wishing to follow a low-carbohydrate eating style. Berries are not, however, a good idea for those who are in the beginning stages of a yeast cleanse. There is also an extreme version of the raw diet which allows absolutely no fruit. These smoothies are designed for folks following those eating styles. Additionally, many of the more common smoothie recipes are overloaded with fruit, so these recipes provide a nice alternative perspective.

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