• 1 c. coconut milk
  • 1 c. cold water
  • few ice cubes
  • 1 c. soaked cashews
  • 3 tbsp. cacao powder
  • 1/4 c. hemp seeds
  • handful of mint leaves
  • 1/2 tsp. vanilla extract
  • 1/4 tsp. peppermint extract
  • or 3 drops peppermint essential oil
  • 2-3 tsp. monk fruit powder or
  • 1/8 tsp. stevia

I was going to call this recipe “Girls Scout Chocolate Mint Smoothie” but I felt like my grown up blend needed more esteem then that.  Don’t misunderstand, I love those little scouts as I was one many years ago and proudly hustled miles of neighborhoods to reach my zealous cookie sales!

I even gave tribute to my Girl Scout years in this raw and delicious Chocolaty Mint Cookie recipe! I also realized how much I love chocolate and peppermint because I have another similar smoothie following the same suit but uses a few other ingredients.

Let me give you my Girl Scout promise that this smoothie is not only tasty but has super food ingredients to fuel up your body and give you some extra nutrients for a little health insurance. This is nothing new because you know that is what I am all about, making it a win win situation for your taste buds and health!

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The food science in today’s post is all about the natural monk fruit sweetener I am using. Monk fruit contains compounds that, when extracted, are natural sweeteners that are 300–400 times sweeter than cane sugar and I am happy to say with no calories and no effect on blood sugar!

Monk fruit also contains powerful antioxidants called mogrosides {this also helps give it its’s intense sweetness}, which help with free radical damage. As you may know, eating foods high in these powerful antioxidants can be beneficial by reducing inflammation and research shows preventing cancer, improves heart health and aids in treating and managing diabetes too!

Monk fruit also has another name, lo han guo, and has been used in China as far back as the 13 century. It is said the fruit got it’s name because the monks first used it for its medicinal benefits. I find it interesting and fascinating that this natural sweetener can help the blood sugar when normally, sugars increase inflammation and wreak havoc on blood sugar.Chocolate-Mint-Smoothie-2

There are a few brands but the one I have used the last few years is by Kal and has chicory root fiber {inulin} added.  There are a few newbies on the shelf that are processed and have a sugar crystallized texture.  Also, read the label as use other added sugars and ingredients that I would not purchase.

I have seen the price for monk fruit from $3 to $35.  The 4oz. jar by Kal I purchased is about $15 and seems to be the purest for a fair price.  The process of extracting the mogrosides is one reason for the high price of this natural sweetener.  Also, the Chinese government has a ban on monk fruit and its genetic material from leaving the country so the fruit must be grown and manufactured in China.

Chocolate Mint Smoothie {paleo, dairy & gluten free}
 
Prep time

Total time

 

Author:
Serves: 1-2

Ingredients
  • 1 c. coconut milk
  • 1 c. cold water
  • few ice cubes
  • 1 c. soaked cashews
  • 3 tbsp. cacao powder
  • ¼ c. hemp seeds
  • handful of mint leaves
  • ½ tsp. vanilla extract
  • ¼ tsp. peppermint extract
  • or 3 drops peppermint essential oil
  • 2-3 tsp. monk fruit powder
  • ⅛ tsp. stevia

Instructions
  1. In a Vita Mix add cashews, mint leaves, ice, water, milk, cacao, hemp, and extracts.
  2. Blend well and when smoothie is creamy add desired sweetener to taste.
  3. Drink right away or put it in the refrigerator in a glass sealed jar for later.

Notes
If you are using the amazing monk fruit sweetener I talk about in the post, the amount you use will depend on if the kind you bought has other ingredients like inulin fiber {which is fine}. You may need to use the 3 tsp. I suggest or less if it is the pure powder. I prefer buying the powder and not the shiny processed crystals. Also, if you are new to smoothies and alternative sugars honey is another palate friendly choice. This recipe is FreeDiet compliant but you will need to use the monk fruit or stevia only. Raw honey is not in the first phase of the FreeDiet. You may exchange the soaked cashews for another choice like walnuts or pecans. Please use organic when you can.

With a Spoonful of Health,

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