Most of us tend to eat dried fruit atop our oats or snuggled inside a pack of almonds, but they also work wonders as a natural sweetener in smoothie recipes. The chewy fruit is practically nature’s candy, making it a great way to get some natural sugars and antioxidants before a workout or as an afternoon pick-me-up. In fact, A 2005 study in the Journal of the American College of Nutrition suggested that dried cranberries, grapes, and plums had twice as many antioxidants than the fresh varieties.
Try these dried fruit smoothies for a delicious spin on a breakfast classic:
Peanut Butter and Jelly Prune Smoothie
Serve up all the familiar flavors of your childhood, minus the white bread.
INGREDIENTS
1 cup almond milk
½ large banana, frozen
½ cup vanilla yogurt (or extra banana if making vegan)
2-3 tbsp of peanut butter
2 tsp vanilla
4 whole pitted prunes
1 cup ice cubes
DIRECTIONS
Add all ingredients to a blender and pulse until smooth. 2 medium servings or one large smoothie
Sunsweet Chai Smoothie
The ultimate autumn treat for sweater weather and lazy days.
INGREDIENTS
1 chai tea bag
1 cup unsweetened vanilla almond milk, divided in half
1 cup ice cubes
4 whole pitted prunes
1 tbsp almond butter
1 tsp honey
Cinnamon, to taste
DIRECTIONS
Heat tea bag and 1/2 cup almond milk in microwave-safe mug for 1 minute. Squeeze tea bag into milk and pour milk into blender. Add in remaining almond milk (1/2 cup), ice cubes, prunes, almond butter, and honey. Blend until smooth. Sprinkle with cinnamon. 2 medium servings or one large smoothie
Apricot and Almond Smoothie
The gentle tang of dried apricots pairs well with the smooth flavor of almond, and the frozen banana gives it the texture of ice cream.
INGREDIENTS
1 ¼ cup unsweetened vanilla almond milk
1 large banana, sliced and frozen
6 dried apricots
½ cup ice cubes
2 tsp vanilla paste (extract also works)
2 tsp almond extract
Pinch of nutmeg
DIRECTIONS
Add all ingredients to a blender and pulse until smooth.
2 medium servings or one large smoothie
Smart & Light Raspberry Breakfast Smoothie
Like a raspberry milkshake, but with enough protein to be considered “breakfast.”
INGREDIENTS
1/2 cup frozen raspberries
2/3 cup prune juice (I used PlumSmart Light Plum Juice for less sugar)
1/3 cup fat free plain Greek yogurt
1 tbsp protein powder
2 tsp honey (or 1 packet sugar substitute)
5 ice cubes
DIRECTIONS
In a blender, purée raspberries, plum juice, yogurt, protein powder, and honey until combined. Add ice and blend until smooth. 2 medium servings or one large smoothie
Tip: You can replace protein powder with 1/4 cup pasteurized egg whites.
Feel free to get creative with any of these recipes. Cinnamon, yogurt, and raisins make another great combination, as do dates and strawberries. Whatever you decide on, dried fruit smoothies are a phenomenal way to get your daily dose of something delicious.
—
Written by Amanda Kohr for Sunsweet. Photos by Amanda Kohr.
In partnership with Sunsweet
Sunsweet Growers Inc., based in Yuba City, Calif is owned by our 270 grower members, and the worldwide leader in prunes. Try Sunsweet Amaz!n Prunes, Individually Wrapped Ones, Diced Prunes or even PlumSweet Dark Chocolate Prunes, all delicious snacking choices that fit today’s need for convenient foods that support a healthy lifestyle. This year, Sunsweet is a Nutrition Supporter of World Osteoporosis Day on October 20th, to help promote nutrition for better bone health. For additional information and access to bone healthy lifestyle tips, recipes and more, please visit: http://sunsweetworldosteoporosisday.com/#Wanderlust. Help spread the word about better bone health and get involved.