Paleo Chocolate-Nut Butter Smoothie

[Updated 11-26-24]

This smoothie is not only delicious and nutritious but will also help to improve glutathione levels, which should help your mitochondria, immune system, and energy production. What a package deal! And if you're on a low-sugar diet, it tastes decadent, even though it isn't. 

This is a recipe we made up when we started eating a Paleo/anti-candida diet. It has become a favorite at our house. My son especially loves these, and I eat them frequently, too. It works equally well for breakfast or lunch (or dinner or a snack!).

NOTE: A word on whey: I had read for many years ago that whey protein powder is good for people with ME/CFS because we have low glutathione levels, and whey is a glutathione precurser. However, I always assumed that I couldn't try that particular treatment because I am intolerant to dairy. When we started on our new diet in February 2014, our dietician explained to us that most people who are dairy intolerant can tolerate whey. It is the part of the milk that is left after the curds are removed (remember Little Miss Muffet and her curds and whey?), and the curds contain most of the casein and lactose, which account for most dairy sensitivities and allergies. So, we tried it and found that both my son and I tolerate it pretty well. I later found that I am mildly intolerant to whey if I eat it too often, but if I have a whey smoothie 2-3 times a week, I'm fine. More tips on how to increase glutathione.

Just be sure to read labels and choose the right kind of whey protein powder. Some contain all sorts of additives (including grains that should be avoided on paleo or anti-candida diets). This article on whey and glutathione explains what to look for. Generally, look for undenatured whey protein powder and a label with a very limited ingredients list. This is the brand we like.

NOTE: For those struggling with severe yeast overgrowth, as I am, I have included options to make it even more anti-candida-friendly. And please check out my blog post on Treating Yeast Overgrowth/Candida.

Chocolate-Nut Butter Smoothie

Makes 1 serving

We often double the recipe for 2 people

Extra anti-candida (no sugar) options in ( )

ADD TO BLENDER:

1/2 - 1 banana, cut-up and frozen (can substitute ice cubes made from dairy-free milk of your choice)
1/4 of an avocado (a half for anti-candida since it contains almost no sugar)
1/2 cup frozen organic blueberries (often OK on anti-candida diet; they are low in sugar, but can be left out if yeast is severe))

1 Tbl sunflower seed butter or any nut butter or natural peanut butter (check label for sugar) *

2 Tbl raw cacao powder (this is the raw form of cocoa and full of antioxidants)

1/2 tsp stevia or xylitol (this brand of stevia and xylitol actually fight against yeast)

1 cup unsweetened coconut milk or your favorite unsweetened non-dairy milk substitute - as much as needed for the desired thickness

OPTIONAL INGREDIENTS:
1 Tbl MCT oil - good for energy and yeast overgrowth - our favorite whey powder includes this
1-2 scoops creatine powder (an unflavored, no-additives, fine powder works best - provides energy and helps with exercise tolerance)

3 ice cubes made from unsweetened nondairy milk (if not using frozen fruit)
1 tsp alcohol-free vanilla * (if not in your whey powder or to make a vanilla shake if leaving out cacao) 

 

ADD AT THE END:

1-2 scoops plain undenatured whey protein powder (depends on the size of the scoop - about 31g)

 

* Trader Joe's is a great source for inexpensive, delicious sunflower butter, nut butters, and peanut butter. Wherever you buy, check the ingredients list on the label - the brands with only seeds, nuts, or peanuts (with or without salt) are best. They also have excellent, inexpensive alcohol-free vanilla extract.

1. Put all ingredients except whey in a blender, and blend on high until smooth. Add more or less nondairy milk to get the consistency the way you like it.
2. Add whey powder and gently stir in (I use a small silicone spatula) until fully combined with no lumps. Some sources say that using a blender on undenatured whey powder will damage the delicate proteins, leaving it less beneficial, so I stir it in at the end.
   

 

© Suzan L. Jackson 2024

(Do not reprint or publish without written permission from the author)

We love our Ninja blenders for smoothies! We use this one for doubles and this one for single servings.

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