Vegan Tropical Smoothie

Vegan Tropical Smoothie

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What Can I Eat For Breakfast on A Plant Based Diet?

There are a few common themes I have noticed in my years of nutrition counseling when it comes to breakfast.  The first is that the practice is altogether absent. 

The second is that breakfast has become the most stagnant meal of the day (“yea I had a pop tart. again.”) 

I am happy to report- A vegan tropical smoothie is even more user friendly than a pop tart! 

Smoothies in Blender
Smoothies In All Flavors and Colors

What Can I Use Instead of Milk in a Smoothie

The most common dairy alternatives in a vegan smoothie include: 

  • Coconut milk
  • Almond Milk
  • Cashew Milk
  • Hemp milk
  • Soy milk
  • Silken tofu
  • Macadamia milk 
  • Water

I’m pretty clear with people about my limited tolerance for “rules” especially when it comes to food.

I think that is why this smoothie and I bonded so quickly! It can take a lot of push and shove before it altogether makes a lousy breakfast!

For example, I run out of at least one of the ingredients in the recipe at least once a week.  In addition, this smoothie evolved of scraps in my kitchen, as all of my fresh produce slowly rotted to the abyss on behalf of my poor meal planning!

vegan smoothie ingredients
Vegan Tropical Smoothie Ingredients

Can I put Raw Oats in a Smoothie?

Absolutely! Raw oats are an excellent way to boost up the protein and fiber in this mix even further.  

Hemp seeds are also an excellent addition. They contain omega-3&6 constituents, vitamin E, phosphorous and potassium to boot! 

Hemp seeds are a smidge pricier than other opportunities for protein (including peanut butter or tahini) which swayed me from their initial purchase for several months.  However, I really think once you take the bait you’re hooked for life!  Also, the hearty nutrition composition of hemp seeds well accommodates the slightly higher price tag!

Other Smoothie Tricks Include:

  • That creamy thick texture can come from tofu OR it can come from a little more banana!
  • You can add peanut butter, almond butter, or tahini in place of hemp seed. It still gives it that nutty flavor and a little extra protein .
  • Most green things can go in this plant based smoothie flawlessly! Spinach, kale, and avocado are good options! Spinach starting to wilt and you’re not sure whether to but it back in the fridge, toss it in the trash  or commit?  This plant based smoothie is a good place to put it. 
  • Can’t get your kids to eat those veggies they’ve shoved to the back of the fridge?  Hide them in this smoothie. Then lie to them and tell them its made of  nothin’ but fruit snacks. I’m not above it. 
  • The frozen fruit can be replaced with fresh. However, the frozen does give it the icy creamy texture so I wouldn’t recommend replacing all of it!
  • Bought too many avocados and they’re all about to die a painful death? Cut them, scoop out the flesh, and freeze them! Add them to this smoothie! 
Blueberries in a dish
blueberries are an alternative fruit for smoothie

Do You Need Liquid For a Smoothie?

The short answer here is- yes.  Unless your jam is more of a funky fruit snow cone.  

Using fresh fruit versus frozen, in particular those with a lot of water, might eliminate the need for liquid. 

If you are using fresh fruit, you will likely want to add some ice to the mix to make it an actual smoothie. 

Can you use Water Instead of Almond Milk For a Smoothie?

Absolutely!  This works particularly well if you have a product in place to keep the creamy texture.  Tofu or a vegan yogurt works well here.  Avocado can also mimic creaminess. 

You can also simply choose a more fruit forward smoothie by adding water instead of a plant based milk. 

Do You Put Ice In a Smoothie?

Frozen fruit will eliminate the need for ice in a smoothie.  For fresh fruit smoothies, ice can give a savory texture.  

You can also mix fresh and frozen fruit to eliminate the need for ice in a smoothie. 

Seeds
seeds bulk up protein in vegan smoothie

Is Drinking A Smoothie The Same as Eating Fruit?

Absolutely! If you’re prepping a fresh or frozen fruit smoothie from scratch, the fruit maintains all of its vitamins and minerals when blended. 

This is not the same as juicing where the fruit tends to be stripped of its fiber (one of the main benefits of the fruit!) 

This is also NOT the same for commercially blended smoothies which are often stripped of the fiber as well. 

If you follow me and my blog you know universal law in Shena land is that I HATE WASTE!

Whether it’s a fifty-nine cent bushel of cilantro that perished before its time or the raspberry that rolled off to the back of the fridge it’s got a life that needs to be lived to the fullest in the form of our food!

It’s no mystery that fruit goes bad FAST! This smoothie is your ultimate salvation for that dilemma! 

 

Frozen mango
Frozen Mango Smoothie

What are Some Common Vegan Smoothie Ingredients?

While I really love the berry mango twist of this “breakfast dish Here are a few additional smoothie goodies: 

  • Blueberries
  • Blackberries
  • Cherries
  • Turmeric
  • Ginger
  • Nut Butters 
  • Sesame Seeds
  • Pumpkin Seeds

There are no rules in plant based smoothie world.   Just be careful, I once left the sesame seeds on the counter, snacked on a bit too much wine, and tried to simmer them in a pot of water later as lentils for dinner.  I could certainly teach a class on kitchen fails!

Get everything you need to vary up your morning smoothies on my plant based shopping list. 

bananas
Bananas Make Creamy Smoothies

How Many Smoothies Can I drink a Day?

Smoothies are an excellent way

  • To stay hydrated
  • Boost fruit and veggies intake
  • Increase fiber
  • Load up on antioxidants 

However- In nutrition enough is as good as a feast.  Everyone has different caloric needs, but in general 2-12oz smoothies per day is probably sufficient for most. 

Some risks with including too many smoothies might include gastrointestinal distress with the high fiber content. If you find yourself simply sipping on smoothies out of habit versus hunger, it could also lead to unintentional weight gain. 

pink smoothie in mason jar
fully loaded plant based smoothie

Is a Smoothie A Food or Drink?

This one’s up for debate.  Typically as a dietitian when I consider a “meal” I think of something that contains protein, produce, and carbohydrate.  

A smoothie contains all of these components.  Carbohydrates from the fruit, seeds, and potentially oats.  Protein from the tofu and the seeds.  And Produce from the fruits and or veggies you put in the mix.  

Therefore while a smoothie is “drinkable” it could certainly be considered a food or a meal if you’re making it from scratch. 

How Long Can a Smoothie Last In The Fridge?

This smoothie is good in the fridge for about 3 days in a sealed container.

However, it’s important to note that it will not maintain its consistency!  Blend with a little ice to get the smoothie consistency again.

Smoothie can be frozen for up to three months. 

How Should I use Leftover Smoothie?

What Can I Do With Leftover Smoothie?

Use leftover smoothie for all sorts of cool creations such as: 

  • Crepe toppings
  • Waffle toppings
  • Freeze them as popsicles
  • Pour into ice cube trays to freeze again for later use
  • As a substitute for fats in baked goods
  • Combine for use with oats for overnight oats
  • As a salad dressing
Fruit for Vegan Smoothie

How Adventurous are you with a Smoothie?

If you’re a smoothie maniac like me share all of your creative strategies below!  There is always room for another fantastic smoothie blend in the world. 

What’s your favorite color plant based smoothie- do you prefer green, blue, yellow, or even red?  And most importantly, what types of super foods do you throw in there to make the magic happen? 

©2021 Shenajaramillord.peaceandnutrition

vegan tropical smoothie
Print Recipe
5 from 2 votes

Vegan Tropical Smoothie

Remember that time you told everyone you don't have time for breakfast? This tropical vegan smoothie is about to change all of that!
Prep Time5 mins
Cook Time5 mins
Course: Breakfast
Cuisine: American
Servings: 2 people
Calories: 291kcal
Cost: $5

Equipment

  • Blender

Ingredients

  • 1 cup almond milk
  • ¼ cup silkin tofu
  • 1 large frozen banana
  • 1 ½ cup frozen strawberry
  • cup frozen mango
  • 2 Tbsp hemp seeds
  • ¼ cup water (may need more or less depending on preference)

Instructions

  • toss ingredients into blender except water
  • slowly add water at the end of blending to obtain desired consistency.

Video

Notes

Nutrition Facts
Vegan Tropical Smoothie
Amount Per Serving (12 oz)
Calories 291 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Polyunsaturated Fat 5g
Monounsaturated Fat 1g
Sodium 78mg3%
Potassium 744mg21%
Carbohydrates 43g14%
Fiber 7g29%
Sugar 37g41%
Protein 9g18%
Vitamin A 75IU2%
Vitamin C 117mg142%
Calcium 59mg6%
Iron 13mg72%
* Percent Daily Values are based on a 2000 calorie diet.
I often add 1 cup of spinach or avocado to this vegan smoothie. 
The trick to this smoothie is water!  After blending slowly add water until desired consistency is achieved. 
You can increase the protein in this smoothie by adding additional tofu, vegan yogurt, additional hemp seeds or chia seeds.  
To make this plant based smoothie even easier and quicker, put all ingredients into a standard mason jar (may need to use 1/2 of the portions listed for a single serving). Twist mason jar right onto the base of a standard blender.  Untwist, insert straw and go!  Or twist cap onto mason jar and save for later. 
vegan tropical smoothie
Vegan tropical smoothie created with tofu.

Nutrition

Serving: 12oz | Calories: 291kcal | Carbohydrates: 43g | Protein: 9g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 1g | Sodium: 78mg | Potassium: 744mg | Fiber: 7g | Sugar: 37g | Vitamin A: 75IU | Vitamin C: 117mg | Calcium: 59mg | Iron: 13mg
Shena Jaramillo. Registered Dietitian
Latest posts by Shena Jaramillo. Registered Dietitian (see all)

Shena Jaramillo. Registered Dietitian

Hi I'm Shena. I believe in choosing plants first, honoring your hunger, and that a little humor goes a long way.

This Post Has One Comment

  1. Traci

    5 stars
    Fantastic. The added liquid at the end really does the trick. I have always wound up with smoothies too thick prior to trying this method.

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