Healthy simple ingredients make this strawberry smoothie with dates. It's high in fiber and protein - a perfect snack or meal to start your day. Nutrient packed with flax seeds, almonds, greens (kale), and beets (optional) to fuel your next adventure.
Read about why these smoothie ingredients are nutrient dense and how they support the body below!
- Kale. We use this leafy green as it is high in calcium, iron, and magnesium. Alternativitly other greens like spinach can use used in this recipe.
- Raw almonds are used in this recipe. They are high in calcium, potassium, magnesium, fiber and protein. If you do not have a high power blender, you can grind these nuts in a coffee grinder first before adding them to your smoothie to improve the texture. Or you could use almond butter.
- Dates make this smoothie sweet and increase the fiber. Dates are high in specfically high in potassium, and vitamin C. I like to use medjool dates.
- Flax is rich in omega 3 which is an essential fatty acid that many are deficient from when eating a standard diet. These seeds are high in protein, fiber, calcium, iron, magnesium and more. Like the almonds you can grind them before adding them to your smoothie if you don't have a high power blender.
- Bananas are a good source of potassium, folate, vitamin C, B vitamins, calcium, and iron. Bananas make this smoothie creamy.
- Almond milk and water are used to create the right texture for this strawberry smoothie. Any milk can be subsitutied for almond milk.
- Cooked beets are optional in this recipe but reccomended for this bright pink color. I buy beets for smoothies that are pre cooked and sliced found with the frozen vegetables (President Choice brand at Superstore). Frozen or fresh cooked beets can be used in this smoothie. Cooked beets are high in minerals. There is only a subtle taste of beets in this smoothie as ⅓ cup is all that is used.
- Frozen strawberries are used to make this smoothie thick and flavorful. Key nutrients in strawberries are vitamin C, folate, potassium, iron, fiber.
See recipe card for quantities.
Tips about dates!
- Remember to remove the pit if your dates are not pitted!
- Look for black when you remove the pit as they are a fruit and can go bad!
- If your dates have white crystals on them, this is purely the date's sugar crystalizing and they are still fine to use!
- Dates are an awesome alternative sweetener that supports blood sugar levels.
- Other healthy recipes with dates are healthy protein balls, a simple 3 ingredient recipe for the best pistachio balls, or try making these chocolate RX protein bars.
Making a smoothie is simple and straightforward. However layering a smoothie, like shown below, ensures good texture and is good practice to take care of the blender blade.
Firstly remove the pits from the dates (if your dates still contain the pit).
Place the soft unfrozen ingredients in the bottom of the blender, dates, bananas, flax seeds, and almonds.
Add the leafy greens next. Then the liquid - milk and water.
Place the beets (if using), and frozen strawberries on top. Then blend well.
Blend the smoothie until there are no more chunks of frozen strawberry. Then pour into cups. Servings: This makes 1 large smoothie, 2 medium smoothies, or 4 small smoothies.
How do you stay full from a smoothie?
This is a question I get asked all the time! To stay full your smoothie needs to be large, and more than just fruit and milk. I personally don't have a protein powder that I use regularly, I choose to add nutrient-dense high protein foods though. Some ideas for filling, nutrient-dense, and high protein include:
- Uncooked rolled or quick oats, high in protein and contain healthy fats which provide stamina.
- Raw Nuts. Almonds are my favorite but you can use any nuts!
- Raw Pumpkin seeds! This is my go to, perhaps favorite 'supplement' to make smoothies healthy. Pumpkin seeds are high in protein and zinc.
- Nut or seed butter! MMM chocolate nutty smoothies are defs a favorite.
- Chia Seeds, are awesome as mentioned above.
- Hemp Hearts, 3 tablespoon is 9.5 grams of protein! That's a great way to get plant-based protein.
- Quinoa it's a super grain, a complete protein! Try this smoothie with quinoa.
If you have a high-powered blender I encourage you to try adding the foods listed above to your smoothies!
If you do not have a high-powered blender your smoothie can may be lumpy or with a grainy texture when adding the ingredients above. Something to try is grinding seeds or nuts in a coffee grinder first and before adding them to your smoothie. Alternatively, you can add more liquid so it can blend better and improve the texture, however, your smoothie won't be as thick.
Protein powders in smoothies can work better when you don't have access to a high-power blender (instead of whole nutrient-dense foods). If this is you, find a powder with few ingredients - the shorter the list usually the cleaner/healthier the ingredients, secondly look for ingredients that you can pronounce. I tried this 1 ingredient organic hemp protein powder and enjoyed it!
If you have leftover smoothie here's two different ways you can use it!
#1 Freeze it into an ice cube tray and add one or two cubes to future smoothies.
#2 Make it into popsicles! I just pour leftover smoothie into a popsicle mold and pop it in the freezer. This is the popsicle mold I like to use.
Yes! There are two ways to prep or batch your smoothie ahead of time. Both ways will last in the freezer for three months.
Freeze the ingredients needed, minus the liquid, for the smoothie together in a bag. Write on the bag what liquid to use and how much to add, so you remeber when you go to make that smoothie. Note that you may need to add a little more liquid to the smoothie when preparing it this way.
Alternativity, make your smoothie, pour it into a jar with a sealing lid, leave at least 1.5 inches at the top (as they can expand in the freezer), and place in the freezer until ready to enjoy it.
I give all my smoothies ratings 1 to 3 for thickness, sweetness, and if they are kid-friendly. For thickness 1 means thin, and 3 means very thick. For sweetness 1 means not very sweet, and 3 means sweet. For kid friendly 1 means not very liked by my toddler, and 3 means very liked by my toddler, (this rating often depends on the flavor and texture, and color).
Kid Friendly: 3 The optional beet ingredient is worth putting in because the bright color increases the chances of the kids liking it! The beet has a subtle taste and you don't realize it's there unless you know you put it in!
I wanna hear how you enjoyed this smoothie!! Please take 10 seconds to let me know just down below.
Strawberry Smoothie with Dates
- 1 blender
- 3 large dates I used medjool dates
- 1 tablespoon flax seeds
- 2 bananas
- ¼ cup almonds
- 1 large leaf kale (or 1 cup leafy greens)
- 1 cup milk I used almond milk
- 1 cup water
- 3 cups frozen strawberries
- ⅓ cup beets cooked optional* I buy frozen cooked sliced beets
- If there are pits in your dates, remove them.
- Place the dates, flax seeds, bananas, and almonds into the blender. Add the milk and water on top.
- Then place the beets (if using) and frozen strawberries in the blender container. Secure lid and blend until evrything is smooth and there are no frozen chunks of strawberries.
- This makes about 5 ½ cups of smoothie. Pour into 1 large cup, 2 medium cups, or 4 small cups. Enjoy!
Love the color and how well beets can hide in the smoothie!!
Delicious! I was looking for a power packed smoothie. This is it! Great balance of greens and seeds, with banana and date sweetness.
So glad you found this recipe then! I think its an awesome balance too! Enjoy!
Best way to start the day - sooo tasty!