I wanted to develop a low-carb version of a chocolate green smoothie because too many smoothies are based on high volumes of fruit and sugar.
Many think fruit based smoothies are "healthy" in the misbelief fruit is OK to be consumed in large quantities. Many people also believe fruit is equal to vegetables when it comes to your "5 a day" quota. Cover your eyes, but they're not (more on that later).
My children love the chocolate green smoothie, and don't even realize it is packed with spinach! Popeye would approve!
Chocolate Green Smoothie
Chocolate green smoothie has a handful of low-sugar frozen berries to make the coconut cream thicken, to the consistency of a thickshake. You may need to play around with the quantity of coconut cream depending on how thick you like your smoothie, but my kids like it mega thick. Almost need to eat-it-with-a-spoon-thick.
The creaminess is also determined by the fat content of the coconut cream, which varies so much between brands. Generally coconut cream is about 25% fat.
I don't usually add much fruit to our smoothies, many think it is great to pack in a banana, an apple, some orange juice, dried fruit and honey. Yes it is packed with nutrients, but the amount of sugar that goes into a fruit smoothie is too much.
And remember, you can drink far more liquid fruit than eat at one sitting. It is deceptive how much sugar may be in a smoothie or juice. Yes fruit smoothies are unprocessed and 'natural' but make no mistake, fruit smoothies can have just as much sugar as a fizzy drink or a candy bar, and will raise your blood sugars accordingly.
Many see it as a bonus to be able to consume 6 pieces of fruit, and often dried fruit too, in a drink as they couldn't eat that amount, but that is missing the point. We shouldn't be eating that much fruit, we should be eating whole fruit as it is self limiting as to how much we can consume.
Juices are the same, no one would sit down and eat half a dozen carrots, a few oranges, pineapple and a banana. Smoothies and juices are great, but we must base them on vegetables, not excessive fruit.
And of course it is better to have a fresh juice rather than a fizzy drink, but make a good choice and go for the green ones.
Remember, fruit juice isn't the same as eating 6 pieces of fruit, it is the same as drinking the sugar of 6 pieces of fruit.
Chocolate Green Smoothie
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Calculate ingredients
Ingredients
- 50 g (½ cup) frozen berries of choice
- 250 ml (1 cup) coconut cream
- 100 g (3.5 oz) spinach chopped
- 25 g (¼ cup) cocoa powder
- 1 tbsp granulated sweetener of choice or more, to your taste
Equipment
Instructions
- Put everything in a blender and whiz up until as smooth as possible.
- The smoother you can get the texture, the more you can fool your children.
Brenda McNeil
Hi Libby, Greetings from Scotland! Have tried this smoothie every morning this week and WOW! it not only tastes DELICIOUS but I find it gives a nice helping of fibre - much needed when on a low carb diet. Sometimes I've substituted the coconut cream for almond milk and added some single/double cream for the good fats. Might add some avocado next week too!
Am doing PRO with you just now and loving all your help, support and amazing recipes! Thank you so much for all the work you put in to your website, is very much appreciated! best wishes, Brenda
Libby www.ditchthecarbs.com
Hi Brenda, I am so happy you like the green smoothie (and its fibre) and how wonderful that you are enjoying the PRO 4-week low-carb course. I absolutely love coaching everyone through every aspect of low-carb living and helping people kick start their weight loss. I really get to know everyone in such a small intimate group. I am so pleased with your amazing progress.
If anyone reading this today wants to join the next intake, please click here and you can see everything that is included and join our V.I.P waiting list. See you inside pRO 🙂
Carolyn
Oh, my goodness, something must be different in the ingredients I used! My husband and I were unable to gag this down, and it still tasted bad after adding a lot more sweetener and putting it in the freezer for a while. I was careful to measure everything, although I already was using some extra sweetener since the frozen raspberries I have are not sweet. Splenda is an import item here so I was using half erythritol. Was this the problem, or maybe I got a bitter batch of baby spinach? I didn't taste any of it before putting it in the blender, but it's the same kind I always use for salads and things.
Samantha Montresor
I'm confused as to how you calculate your calories/serving for this recipe?
I'm *very* new to trying to eat low carb due to a recent diabetes diagnosis, and smoothies have been my go-to breakfast for a while.
But when I calculate the numbers for this recipe, I arrive at something VERY different than the 186 kcal you suggest above.
Ingredients
50 g frozen berries of choice (lets go with raspberries) = 26 cal
250 ml coconut cream (using the Kara UHT you recommend: 15 ml = 35 cal, so 250 ml = 583 calories
100 g spinach chopped = 23 calories
25 g cocoa powder = 50 calories
Therefore:
26 + 583 + 23 + 50 = 682 calories for a batch of 2 servings
which means 1 serving = 341 calories
I even omitted any additional sweetener for this recipe.
If you reduce the 341 by half again, you get much closer to your claim of "186 kcal"; however the volumes given for the ingredients I listed above are the quantities listed for "2 servings".
Libby www.ditchthecarbs.com
Awesome question Samantha! This is a rogue post from 2014 when I used to use My Fitness Pal, I now refuse to use it any more because of the number of "user added" entries which are totally incorrect. I thought I had been through every single one (over 200 recipes) and recalculated them as soon as I discovered how inaccurate MFP really is (as you can see). I have updated the values on this post using cronometer.com Thanks for alerting me to this one 🙂
Jerry
Been doing very strict keto for about three months. This feels like a cheat but it's not. If you've got a sweet tooth this will cure it quick. Was expecting a more thin consistency but this came out of the blender like pudding. Rich and sweet deliciousness!
menstrualbloodmagick
Could I make this with chocolate quest powder instead of the cocoa powder? I wonder if it would still taste similar to yours?
Libby www.ditchthecarbs.com
I'm not sure, I have never used protein powders. Too expensive and over processed. Try cacao powder instead, you will be amazed at the difference.
Gillian
Would this work with dairy cream instead of coconut cream?
Libby www.ditchthecarbs.com
Sure thing! Just calculate the fat and carbs with which type of dairy you decide to use. It would be beautiful and creamy.
zenda
do you use baby spinach or silverbeet? or can you use either? thank you 🙂
Libby www.ditchthecarbs.com
I have used both. The baby spinach is slightly milder in flavour so is easier to hide the flavour from picky kiddies. 🙂
djnikkik
Delicious smoothie, I love it. I used chilled coconut cream to make it super thick and if I don't feel like adding the berries it will still be thick like a milkshake 🙂
Berta
Help! it's Christmas, and I need a sugar free egg nog recipe. Please?
Libby www.ditchthecarbs.com
I don't have one but my friend Carolyn over at All Day I dream About Food has a low carb egg nog recipe, take a look here.
Victoria
Wow! This was amazing! Thank you so much for sharing
Gemma
Hi Libby - do you think you might be developing any more green (or other) smoothie recipes? I would love to try any of your new ideas as the chocolate smoothie is so good. Here's hoping it's a warm summer in NZ so just the right weather conditions for inspiration! Thank you. Gemma
Libby www.ditchthecarbs.com
Yes I have one in my drafts folder, so thanks for the reminder. I must finish and publish it soon. Great suggestion Gemma.
bella caramelo (@bella_caramelo)
I'm a very strict LCHF I keep carbs to about 5 to 10 g daily, any suggestions on how to make this more carb friendly, I hope so cause this reads like a yummy drink
Libby www.ditchthecarbs.com
The main source of carbs in this recipe is from the frozen berries so you cut them back and add some ice cubes instead and possibly some more stevia for the lack of sweetness. I'm not sure it will be as full flavoured as the recipe intends however.
melanie
Do you add ice? I prefer my smoothies very cold. Great website 🙂
Libby www.ditchthecarbs.com
The frozen berries are instead of ice but you could add more if you really like it FREEZING 🙂
Chez
Do you ever use a nutribullet to make breakfast smoothies? I would like to try this given the nutribullet apparently keeps all the fibre in unlike regular juicers and blenders. Do you have any good low carb and tasty smoothie recipes suitable for a nutribullet?
Libby www.ditchthecarbs.com
It's on my 'to-do' list. If I do make smoothies, I generally base them on vegetables rather than fruit, and add plenty of healthy fats in them. Watch this space 😉
Chez
I look forward to seeing your recipes! I'm guessing avocado and green veggies like kale might feature?!
Libby www.ditchthecarbs.com
Wow, you know me too well x
Bev
Does one need to add any fruits to this ? I don't eat fruit and wondered.
Libby www.ditchthecarbs.com
You don't have to, but I find the frozen berries just adds a nice flavour and it instantly thickens the coconut cream in the smoothie.
Adriana Stewart
Can I use stevia in coffee?
Libby www.ditchthecarbs.com
Yes that would be a great step, but eventually try and give up sweetener in coffee. Once you go stop having sugar in tea and coffee there is no going back, if you take a sip of a sweetened coffee you will be amazed at what you put up with all these years.
BERNIE
Hi Libby
I am from South Africa and love your recipes. Please advise how much full cream milk can I have a day I am having 250ml milk per cup and no sugar. Probably have 2 cups a day. Is this too much milk.
Libby www.ditchthecarbs.com
Milk is very very high in lactose (milk sugars). 250ml milk = 13g carbs. If you are drinking 2 cups = 26g carbs which are equivalent to a meal for most people. If you want to cut back, nut milk such as almond milk (if you can tolerate almonds) will be lower in carbs but check each brand, they vary considerably and some brands have added sugar which you would want to avoid. Alternatively, if you use milk for milky coffees, instead, add 1-2 tbsp heavy cream and that is only 1-2g carbs and a lovely creamy drink too.
tricia
What is coconut cream?
Libby www.ditchthecarbs.com
Coconut cream is the full fat coconut milk. Take a look at my food pantry list, and food brands to give you an idea. Each country it would seem has quite different coconut milks, so try different brands, then use one that works for you. I always go for a coconut cream with 20% fat or above.
Tina
I couldn't find coconut cream (tesco - UK) but have got coconut mik and creamed coconut. Appreciate smoothie won't be as thick but will the milk work? Will adding creamed coconut help? My son is desperate to try this!
Libby www.ditchthecarbs.com
Yes any milk will work, but you're correct, it won't be as thick but I'm sure the addition of creamed coconut will help.
Tina
Since your last email on coconut cream from amazon, I've since found Blue Dragon UHT. Very low in carbs but not sure whether additives defeat the object. Should this be avoided?
Libby www.ditchthecarbs.com
Just try and buy the best you can with the least additives. This is the one I buy 🙂
Chez
Tina - I buy coconut cream in Tesco (UK), here's the link on Tesco website - https://www.tesco.com/groceries/product/details/?id=272374929, little tins 160ml for about 95p. Most major supermarkets now stock coconut cream in tins, you just might need a big enough branch of the shop, or do an online shop and get it all delivered!
Tina
Thanks Chez. What aisle can I find this - world foods aisle? Have been using the blue dragon but will look again for this.
Chez
I only ever buy online, so not sure what aisle in the shop you would find it in I'm afraid. But World Foods sounds possible. I'm sure a member of staff would be able to tell you!
Anonymous
Yummy, yummy, yummy.
Barb
I can't find boysenberries, can I substitute raspberries instead?
Libby www.ditchthecarbs.com
Sure, any frozen berry would do.