Paleo
Vegan
Dairy FreeStay 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 or DARK purple grapes provide AWESOME nutrition! One word —> QUERCETIN!
Monika Grabkowska
QUERCETIN! I won’t lie, it’s one of my favorite flavonoids. Is that nerdy or what? But a flavonoid is basically what gives the plant it’s pigment and it’s usually full of antioxidants.
Quercetin is commonly found in dark berries, red and purple grapes, vegetables, apples, olive oil, and green tea. But it’s no ordinary flavonoid. It’s like the SUPER MOM of flavonoids 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
- Prep Time: 5 min
- Total Time: 5 min
- Yield: 2 1x
Print Recipe
Pin RecipeDescription
Creamy Frozen Grape and Vanilla Coconut Smoothie
Ingredients
- 1/2 cup coconut yogurt or frozen coconut milk (Greek yogurt works too if eat dairy)
- 1/2 cup ice
- 1 cup frozen red grapes (stems removed)
- 10 oz almond or coconut milk
- dash of sea salt
- 1/4 tsp vanilla extract
- Optional sweetener – 1/2 tbsp maple syrup or 1/2 tbsp natural grape preserves
- Optional add ins for thickness – 1/3 cup gluten free oats, 1 tbsp chia seed, or 1/2 frozen banana
- Optional Protein add in – 1 oz vanilla protein of choice or collagen
Instructions
- Combine all your ingredients in blender. Blend and serve immediately. YUM!
Notes
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.
- Category: breakfast
- Method: blend
- Cuisine: american
Keywords: smoothies, dairy free, protein, gluten free, breakfast
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!
Hi, I’m Lindsay! Gluten Free Nutrition Specialist, food photographer and author of 
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Michele @ paleorunningmomma says
July 24, 2015 at 4:38 AMI’ve never even considered using frozen grapes in a smoothie! This looks heavenly and perfect for after a hot run. Also, the polka dot straws are just the best 🙂
SuzLyfe (@suzlyfe) says
July 24, 2015 at 5:54 AMI love the idea of using frozen grapes for hydration as well as basically in place of ice. And I love when you include the nutrition info as well. Sometimes it does get a little long, though. Maybe you could have like a nutrition “bible” or reference page with the info for people?
Cotter Crunch says
July 24, 2015 at 6:40 AMlove your feedback, thank YOU! it’s funny because i always think they are short. LOL! nerdy here
jill conyers says
July 24, 2015 at 6:08 AMSeriously love all that I learn from you.
Cotter Crunch says
July 24, 2015 at 6:39 AMand i love being inspired by yOU!
Megan @ Skinny Fitalicious says
July 24, 2015 at 6:58 AMWell I certainly have leaky gut so I should probably up my grape game and this smoothie sounds really good!
Heather (Where's the Beach) says
July 24, 2015 at 7:39 AMGenius! I love this and love that you’re nerdy about nutrition.Keep on being nerdy and passing it along! And I hope you know I think you’re anything BUT nerdy 😉
Sarah says
July 24, 2015 at 8:05 AMYum! This looks so refreshing!
Liz says
July 24, 2015 at 9:02 AMThis looks great! I’ve never put grapes in my smoothies.. I’m not sure why it never occurred to me!
Tara | Treble in the Kitchen says
July 24, 2015 at 9:30 AMI bet the frozen grapes make it so creamy!
She Rocks Fitness says
July 24, 2015 at 9:39 AMYou are such a nutrition nerd, but I LOVE it! Stay cool this weekend…It’s going to be flipping HOT! xoxo
Laura @ Mommy Run Fast says
July 24, 2015 at 10:00 AMYou know I love the nutrition piece- I think you do an awesome job of balancing facts with fun!
Hannah @ CleanEatingVeggieGirl says
July 24, 2015 at 10:27 AMFrozen grapes are amazing… in smoothies, on their own, dipped in almond butter.. pretty much every way you could eat them!
Jess @hellotofit says
July 24, 2015 at 10:44 AMI’ve never had frozen grapes in a smoothie – looks delish. Love the combo of coconut, vanilla, and grapes!
Laur says
July 24, 2015 at 10:58 AMI like your blog as long as you’re staying true to your passion. I know you’re passionate about gut health, mind strength, and your Kiwi. Life posts and recipe posts and wellness posts are all great with me because you love it!
Jen @ Chase the red grape says
July 24, 2015 at 11:02 AMI love the nutrition facts and the detail within them. It’s nice to know there is a reason behind why you have chosen certain ingredients within a recipe and for people like david and I who do CrossFit the insight into healing and energy foods is fantastic!
Shashi at RunninSrilankan says
July 24, 2015 at 11:51 AMI was in 100F Dallas last week – but it seemed so different temp wise, here in Georgia, when it’s in the mid 90’s it is so humid – it feels like it’s 110+ – but, Dallas was so dry, it felt like it was in the 80S to me, but then again, I’ve been told I am a weird one when it comes to the heat 😉
Yes, I’ve had frozen grapes in a smoothie – they sure are delicious aren’t they? But – I did not know much about Quercetin until just now!
BTW – I need 2 of these smoothies today before and after I cut my grass!
Laura @ This Runner's Recipes says
July 24, 2015 at 12:37 PMI love all the nutrition info you provide! I totally geek out over that stuff and learn something new every week from your posts. Also, frozen grapes are amazing. They’re better than ice cream, in my book.
Cotter Crunch says
July 25, 2015 at 4:09 PMOhh I must try with ice cream! Yea
Blair says
July 24, 2015 at 2:49 PMYou’re so creative! I love the combination of grapes with yogurt (in salads, for breakfast, whatever)…but I never thought to combine them in a smoothie. And since I’m 100% on board with your smoothie obsession, I need to give this a try soon. The flavanoids don’t hurt either. 🙂 Pinned!
Cotter Crunch says
July 25, 2015 at 4:09 PMHeck ya flavonoids! Lol! Let me know whatcha think
Laura @ Sprint 2 the Table says
July 24, 2015 at 4:27 PMGrape, huh? Can I just pour wine in mine? Kidding… sort of… 😉
Cotter Crunch says
July 25, 2015 at 4:08 PMThat’s genius
Amanda Mahoney says
July 24, 2015 at 5:00 PMI love hearing more of your “personal” story but that is just me being nosy 🙂 I really appreciate the nutrition info and do NOT find it boring at all. Thank you for doing the research and providing fun posts!
Cotter Crunch says
July 24, 2015 at 7:09 PMThank you friend! I so appreciate that feedback
Nagi@RecipeTinEats says
July 24, 2015 at 6:50 PMI had to smile – here you are showing us how to eat sensibly and I always have frozen grapes on hand….for wine….!! I use it as wine ice cubes!!
★★★★★
Cotter Crunch says
July 24, 2015 at 7:09 PMGirl you know I love my wine! Great idea! Maybe I should make a wine smoothie next? Haha don’t tempt me. LOL
Jody - Fit at 57 says
July 24, 2015 at 7:20 PMLOVE LOVE LOVE it all & I can share your knowledge on my truth2beingfit page!!!!
Natalie says
July 24, 2015 at 10:56 PMI love your recipes so much and really appreciate the nutrition part of each post. The beautiful pictures are always such a inspiration and a treat for me.
I see your pics and think how can I make my pictures better?
I can tell how much love you put into your posts and it really shines through!
Also, I love a good story, so it would be fun to read about that sometimes 🙂
I haven’t had grapes in a smoothie and this sounds fantastic!
Pinning!! xx
Cotter Crunch says
July 25, 2015 at 4:06 PMThank you Natalie. That means a lot! Love your recipes
meredith@ Cookie ChRUNicles says
July 25, 2015 at 4:04 AMI just finished the red grapes in the house. Oops. I love the nutrition info you share in these posts 🙂 I have to try coconut yogurt, I haven’t yet and I try to avoid eating dairy too often but always have a container of greek yogurt in fridge, just in case!
Cotter Crunch says
July 25, 2015 at 4:06 PMYou and me both! Haha
Katie says
July 25, 2015 at 2:30 PMyou always think of the best smoothie recipes, that typically involve things I have in my fridge I just don’t think to combine! Also.. I always love a story with the recipe plus all the nutrition info 🙂 I also love when you add a little “corny cotter” into the post haha
Cotter Crunch says
July 25, 2015 at 4:05 PMThanks friend! So thankful for your support
Lucie@Fitswisschick says
July 25, 2015 at 3:35 PMI love both! Nutrition info and your stories. Of course your stories, I wanna know everything, haha 🙂
Radicchio is LOVE. I like all things bitter!!
Cotter Crunch says
July 25, 2015 at 4:06 PMThank you! I will definitely try to share more now. Haha and yay bitter and spice!
Amanda @ .running with spoons. says
July 25, 2015 at 5:30 PMFrozen grapes in a smoothie?! Never tried it, but LOVE the idea! Frozen grapes are a weakness for me in general. Can’t stop myself once I start 😆 And I love a mixture of both. The nutrition is always interesting, but the stories are why I love you 🙂
Jessie says
July 26, 2015 at 2:35 AMyou know what I love about your recipe posts?! Yeah probably not…:) I love that you don’t just share the recipe, you give information about the main ingredients. I seriously learn something new every time I read your post. Thank you for that!
★★★★★
Cotter Crunch says
July 26, 2015 at 7:54 AMwell I so love you for being YOU and sharing such thoughtful comments.
Brandi says
July 26, 2015 at 4:20 AMI think that’s been the best thing since overhauling my food intake….. the gut! I’ve put frozen cherries but never thought about grapes! I’ll have to try that! 🙂
Cotter Crunch says
July 26, 2015 at 7:53 AMyes, let me know what you think too Brandi!
Cotter Crunch says
July 26, 2015 at 7:54 AMlet me know if you try it Brandi. Cherries are great too!
Jennifer FIsher says
July 26, 2015 at 6:09 PM1) Slurp 2) I love me some Quercetin
Meghan@CleanEatsFastFeets says
July 27, 2015 at 5:37 AMI keep hearing how fantastic frozen grapes are, although I’ve never seen them used in a smoothie. Great idea.
Also, for what it’s worth, I’m a fan of hearing all the nerdy nutritional information like why specifically this smoothie is fantastic for me, so bring on the flavonoids. 😉
Carly @ Fine Fit Day says
July 27, 2015 at 3:12 PMYUM! This sounds amazing and such a great idea on the frozen grapes! Question: is the grape jam part just for extra sweetness? Do you think I could skip that or substitute something? And I LOVE the nerdy nutrition stuff!! Please keep it coming!
Cotter Crunch says
July 27, 2015 at 5:06 PMyou definitely don’t have to add in the jelly. I just wanted a little extra sweetness and smoothness. Good without it though, for sure!
Olivia @ livforcake says
July 27, 2015 at 8:56 PMThis looks delicious! And you pics are stunning.
Olivia @ livforcake says
July 27, 2015 at 8:57 PMYour*
Elle says
July 27, 2015 at 10:48 PMFrozen grapes in a smoothie is new for me and I can’t wait to try it! They’re super sweet and great to know about all the benefits of it in your informative post!
Victoria says
August 9, 2015 at 4:40 PMHad this smoothie after a 9 mile run. It was a perfect way to refuel after the heat. Also, loved the grape and the coconut!
★★★★
Cotter Crunch says
August 9, 2015 at 5:14 PMSo glad to hear! We love it after a good run! So cold and refreshing
Julie | Small Green Kitchen says
September 19, 2015 at 3:48 PMSo I finally made it over to tell you about how much we love this smoothie! I’ve been making it for the past two weeks for breakfast for my boyfriend (and I’ve had it, too…so GOOD!) and he loves it. I ran out of coconut milk so I have been using unsweetened vanilla ever since I ran out of the coconut milk and it’s just as good. I also used apricot jam since that is what I have at my house. PERFECT! Thanks for the great recipe, Lindsey! 🙂
Cotter Crunch says
September 19, 2015 at 7:12 PMYou did? YAY! now bring your smoothie over here and teach me how to make that vegan pumpkin cream! WHOA!
GiGi Eats says
June 14, 2016 at 12:51 PMI have yet to find me some coconut yogurt! But I know when I find it, I am going to love it! How on earth could I NOT?!
Also, frozen grapes are the TITS! Have you ever tried those Carnival Grapes? Back in the day, I used to gobble those bad boys UPPP! I would buy a bunch of grapes and eat the whole thing before even getting home – ha!
Katie says
August 21, 2018 at 1:43 PMGo-to-smoothie in our house!! The boys LOVE this smoothie! So creamy!
★★★★★