Stay cool and nourished with this dairy free frozen grape and vanilla coconut smoothie! Super creamy, delicious, and packed full of healthy nutrients!! Great for breakfast or post workout too.
Hello Friday! Did you survive the week? Or did you melt? Ha, we’re always melting in Texas. It reached 100F this week. And that’s actually pretty late in the season. Usually we’re hitting 100’s by June not July. That being said, the dairy free smoothie obsession has continued, especially ones made with coconut. Or any cold and creamy or slushy really, especially after teaching bootcamp outside. ACK! Yes, smoothies are a must during the dog days of summer.
Well, this cold and creamy smoothie is following along with this week’s theme. Yes, I made this week a theme (yet again). The theme of “something NEW to try.” Hence the NEW way to try rutabagas or radicchio.
But don’t worry, I’m letting you off the hook today with vegetables. Instead, let’s talk about how delicious frozen grapes are in smoothies and why RED DARK grapes provide AWESOME nutrition! One word —> QUERCETIN!
QUERCETIN! I won’t lie, it’s one of my favorite flavonoids. Is that nerdy or what? But a flavanoid is basically what gives the plant it’s pigment and it’s usually full of antioxidants.
Quercetin is commonly found in dark berries/grapes, vegetables, apples, olive oil, and green tea. But it’s no ordinary flavanoid. It’s like the SUPER MOM of flavanoids containing powerful antioxidants and tender loving care, haha.
Let’s talk nutrition nerdy.
Get to Know Quercetin-
- Potent in antioxidants which can help us fight oxidative stress going on in the body. Think of it as calming the crazies! Haha.
- Quercetin has been shown to have an antihistamine effect. Which can help during times of allergies or respiratory problems. Yes, I need all the allergy relief this summer!
- It can help encourage more blood flow, so good for cardiovascular health!
- And my favorite thus far –> it’s said to help ease leaky gut. Yep, gut health. If you’ve never heard about leaky gut, I highly recommend this read from Chris Kresser. Basically quercetin is shown to help strengthen your gut barrier, which you need to properly absorb food/nutrients/etc.
See, it’s good to know the WHY behind your food sometimes. Especially when it plays a powerful role in your health!
Now about the MAKING of this delicious dairy free smoothie. It’s been one of our favorites for a long time. Especially during hot training months. Just imagine how good this would taste after a hot humid run? Although, this smoothie is also great for post workout in general, or breakfast on the go. It’s easy on the stomach, dairy free, gluten free, paleo, yes yes all those. But overall, it’s just plain tasty!
Creamy Frozen Grape and Vanilla Coconut Smoothie
- 1/2 cup coconut yogurt (or greek yogurt if you do eat dairy)
- 1/2 cup ice
- 1 cup frozen red grapes
- 10 oz almond or coconut milk
- dash of sea salt
- 1/4 tsp vanilla extract
- 1 tbsp natural grape jam or preserves
- 1/2 frozen banana (for extra thickness)
- optional add in - 1 oz vanilla protein of choice
- to make it more tart, add in 1 tbsp of lime juice
- Combine all your ingredients in blender. Blend and serve immediately. YUM!
for more coconut flavor, add in a tbsp of shredded coconut! Or if you don't have coconut yogurt, then you can use coconut flavored greek yogurt. I used the plain coconut yogurt from so delicious brand.
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Totally thick and creamy and DIVINE! Gah, I need another.
Well friends, that wraps up my “your should try this food” week. Haha. What was your favorite? Did you try the rutabagas or radicchio?
I’ve got one more new and FUN recipe on Monday, but it’s not mine. So stay tuned!
Cheers to the weekend and STAY COOL!
Have you tried frozen grapes in a Smoothie?
Now, before I wrap up this post. I’d love your feedback. Are you diggin the nutrition within the recipes? Is it too boring? Do you prefer to read more of a story with the recipe? Cotter Crunch is a passion of my and a business. I want to meet in the middle and be able to share both. That includes learning from my readers. Which I am so thankful for! That being said, please feel free to voice your opinion here. Mwah!