7 Fruit-Free Smoothies

I dream of smoothies in yoga class.

The room is 105F degrees with 60% humidity and pools of sweats are making an island out of my yoga mat. I love every minute of the intensity. And after working that hard I want a reward.

On the really tough days, visualizing myself sipping down a cool, refreshing smoothie is the only thing that gets me through class. I also wouldn’t hate one poured right over my head.

There is an issue with smoothies though. Loads of sugar from the fruit. It is naturally occurring sugar but I still have to watch it. I can down 24 ounces in under five minutes. In real food that can equal one whole banana, ten strawberries, half a mango and a cup of coconut milk. That’s almost 400 calories and 37 grams of sugar. I wrote an article on the pros and cons of smoothies here.

So how about fruit-free smoothies! Less natural sugar, a focus on vegetables and more micronutrients. The first two recipes are ones I created and then I rounded up another five from incredibly talented recipe creators I admire.

Enjoy!

 

 SWEET POTATO GINGER SMOOTHIE by Sparkle Kitchen

Sweet Potato Ginger Smoothie

Sweet Potato Ginger Smoothie
Serves 1
No sugar, sweet potato pie smoothie with a kick of fresh ginger.
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Cook Time
2 min
Total Time
2 min
Cook Time
2 min
Total Time
2 min
Ingredients
  1. ½ cup cooked sweet potato, cold
  2. ¼ cup full-fat canned coconut milk
  3. 2 tbsp water
  4. 3 tsp fresh ginger - grated
  5. ¼ tsp ground cinnamon
  6. ¼ tsp vanilla
  7. ¼ tsp lemon
Instructions
  1. Place all ingredients into a blender. Blend on high for 2 minutes until well incorporated.
  2. Serve immediately or store in the fridge up to 3 days.
Sparkle Kitchen https://sparklekitchen.com/

 GREEN SUPER SMOOTHIE by Sparkle Kitchen

Fruit-Free Smoothies

CHOCOLATE AVOCADO “GREEN” SMOOTHIE by The Artisan Life

Fruit-Free Smoothies

FRUIT-FREE GREEN SMOOTHIE by In Sonnet’s Kitchen

Fruit-Free Smoothies

BUTTERNUT SQUASH SMOOTHIE by Whole Heartedly Healthy

Fruit-Free Smoothies

PUMPKIN SPICE SMOOTHIE by Elana’s Pantry

Fruit-Free Smoothies

HOLIDAY SPICE VEGGIE SMOOTHIE by Dig Primal

Fruit-Free Smoothies

 

Cranberry Applesauce with Fresh Ginger

Grocery shopping is a communal experience at my local food coop. The place is notorious for lines that wrap around the store, mad rushes to get the last heirloom tomato and also new friendships.

Recently as I’m perusing the apple selection, an elderly women asks for my assistance. “Would you help this old shorty and reach that bag for me?” Of course.

I grab what she needs and then she says, “Enjoy your youth. I used to look like Vivian Lee but now I’m just gone with the wind.”

Ha! What a character. I have to befriend this women. We chat for a few moments and I admire her storytelling skills, colorful word choice and newly permed hair. She imparts wisdom on me right there in the grocery store.

And then she’s off towards the cheese section and I’m back to apples. 

This applesauce is blended with fresh cranberries and ginger for a nutritional boost. I like combining apples with other fruits and vegetables to lower the sugar content. One Pink Lady apple has about 14 grams compared to just two grams in a half cup of cranberries.

I’m doing my best to break-up with sugar and this recipe is a good alternative to any added sugar dessert I would otherwise eat.  To reduce the sugar affects even more, add some fat to it like coconut whipped cream. The fat slows the sugar’s metabolism.

Enjoy! 

Cranberry Applesauce with Fresh Ginger 

Cranberry Applesauce with Fresh Ginger
Serves 4
Homemade applesauce blended with fresh cranberries and ginger for a nutritional boost.
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Ingredients
  1. 8 oz fresh cranberries
  2. 2 ½ cups pink lady apples - chopped
  3. ¾ cup water
  4. 1 cinnamon stick
  5. ½ tbsp fresh ginger - grated
Instructions
  1. Place all ingredients in a medium-sized pot. Heat over medium-high heat uncovered for 10 minutes.
  2. The cranberries will pop as it cooks. Once all have popped, turn off the heat and remove the cinnamon stick.
  3. Use a potato masher to mash the apples and cranberries together.
  4. Store refrigerated in a glass jar for up to 1 week.
Sparkle Kitchen https://sparklekitchen.com/
Cranberry Applesauce with Fresh Ginger

Gluten-Free Gingerbread Cookie Cutouts

Life is tough for a gingerbread man.

They get a brief moment of admiration before they begin losing limbs and heads to hungry sugar monsters.  Although, I don’t think they mind it. Each cookie brings too much pleasure to the world.

In our family the gingerbread house tradition continues each year. Last year we brought it to a new level…with cardboard and super glue. Don’t worry, no one ate it.

My husband and I are too tempted by sweets to make such a ginormous sugar castle. Our solution was to make it inedible. The structure was cardboard held together with duck tape, super glue, ribbon and white royal icing too. The two of us poured hours of love into that house. It had fruit roll-up stained glass windows, hand-carved chocolate doors, an outdoor s’mores roasting station, and a glitter-infused frosting swimming pool with a Kitkat diving board. We wanted to move in! It was a home fit for a gingerbread king.

Many of the decorations fell under the edible category, but I wouldn’t necessarily label them safe-for-human-consumption. Candy is sugar; and sugar does not do a body good. The number one ingredient is typically high fructose corn syrup. Candies are now synonymous with decorations.

If you want to read up on how the body reacts to sugar, read this article, Sugar Woes and Avoiding Added Sugar.

Too bad we didn’t have these gingerbread cookies to enjoy with the house last year. This recipe was just developed and I’ll say it’s darn near perfect. The spice is just right and they have that ideal chewy crunch. I even used unsulfured blackstrap molasses, which I learned is the healthiest sugar option.

Enjoy!

Paleo Gingerbread Cookie Cutouts

Paleo Gingerbread Cookie CutoutsPaleo Gingerbread Cookie Cutouts

Gluten-Free Gingerbread Cookie Cutouts
Yields 6
Gluten-free gingerbread cookies made with tigernut flour. The spice is just right and they have that ideal chewy crunch!
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Prep Time
1 hr
Cook Time
8 min
Prep Time
1 hr
Cook Time
8 min
Ingredients
  1. ½ cup tigernut flour
  2. 6 tbsp arrowroot starch
  3. ½ tsp baking soda
  4. ⅛ tsp salt
  5. 1 tsp ginger
  6. 1 tsp cinnamon
  7. ¼ tsp nutmeg
  8. ¼ tsp cloves
  9. ¼ cup + 1 tbsp palm shortening
  10. 1 tbsp maple syrup
  11. 1 ½ tablespoon unsulfured blackstrap molasses
  12. ½ tbsp gelatin powder
  13. Extra arrowroot or tapioca starch, for rolling & cutting
Instructions
  1. Preheat oven to 350F degrees.
  2. Mix together tigernut flour, arrowroot flour, baking soda, salt and all spices in a large bowl.
  3. Set aside.
  4. In a separate bowl, melt the palm shortening in the microwave for 45 seconds. Remove from microwave and stir in the maple syrup and molasses. Then carefully sprinkle in the gelatin while stirring. By keeping the liquid moving, you’ll prevent any lumps from forming.
  5. Add the wet ingredients to the dry. Combine well.
  6. Form the dough into a firm ball. Wrap in parchment paper and chill in the fridge for 2 hours.
  7. Once properly chilled, remove from fridge.
  8. Prepare a dough cutting station by sprinkling starch over a flat, clean surface. Roll out the dough to ¼” thickness and cut into desired shapes.
  9. Place onto parchment paper and bake for 6-8 minutes.
Notes
  1. NOTE: Make slice and bake cookies by rolling the dough into a log and slicing to ½” thickness.
Sparkle Kitchen https://sparklekitchen.com/
Royal Icing
Yields 1
Dairy-free, royal icing for cookies and cakes.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. ½ cup palm oil shortening
  2. ¼ cup + 8 tbsp powdered sugar
  3. 1 tbsp coconut cream
  4. ½ tsp vanilla
  5. ¼ tsp gaur gaur
  6. pinch of salt
  7. ½ tsp lemon juice
Instructions
  1. Add all ingredients to a large mixing bowl. Cream together by hand or with an electric mixer. Chill for 1 hour before frosting.
Sparkle Kitchen https://sparklekitchen.com/
Paleo Gingerbread Cookie CutoutsPaleo Gingerbread Cookie Cutouts