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  • Amanda Dane, NTP

Rehydrating Berry-Coconutty Smoothie

Updated: Apr 5, 2022

It's still hot, hot, hot here in the STL, which means I'm still working up a sweat walking the hills in my neighborhood. After my morning walks I'm ready for something cold and quick, otherwise known as the perfect time for a smoothie!

I'm actually not a huge smoothie fan because I think they can be high in carbohydrate, causing a blood sugar rollercoaster. They also leave many people feeling unsatisfied since they aren't chewing their meal, which can lead to overeating. However, there is a time and place for everything. And that time is after a good sweat sesh IMO.

Why I Chose These Ingredients

I balance my plate with carbs, protein and fat at each meal, so I do the same when putting it in a glass. (No blood sugar rollercoaster for this girl!) This is also the key to feeling satiated and staying full longer.

Every ingredient serves a purpose to help you rehydrate and recover after a workout. It's packed with electrolytes, antioxidants and anti-inflammatory nutrients.

While I don't typically make the "exact" same recipe twice, I use the same principles and swap the ingredients based on what I have on hand.

What's In the Glass

This smoothie is a meal y'all. It is very filling and will keep you full until your next meal.

Bananas add a bit of sweetness and make the smoothie creamy. They are a good source of vitamin B6, vitamin C and the electrolytes manganese and potassium. While ripe bananas are a high-sugar fruit, the fiber in a banana helps lower the glycemic index (GI), which keeps your blood sugar steady and doesn't cause a spike aka the dreaded blood sugar rollercoaster. The banana is considered a medium GI food so I pair it with added fat to help reduce the amount of insulin needed to process the sugar.

Berries are full of flavor and when in season taste more sweet than tart. They are also have a low GI and are loaded with vitamin C, a powerful antioxidant.

Avocado is a great source of many nutrients, monounsaturated fat and adds a creamy texture to the smoothie. You can read all about my love of avocado and why they are a nutrient-dense powerhouse in this post.

Coconut milk is another source of fat in this recipe and is a staple in my house. I use it in my coffee and tea, poor it over a bowl of fruit and as a substitute for milk in most recipes. It's a great source of medium-chain fatty acids (MCT), used by the body for energy. It also contains many electrolytes, such as, manganese, phosphorus, magnesium and potassium.

Coconut water is a great source of electrolytes and I lovingly refer to it as 'nature's gatorade'.


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Collagen is the building block of our skin, hair, nails, bones and joints. Our bodies make collagen, but it's difficult for the body to produce enough collagen on it's own. I add collagen peptides to my coffee, tea and smoothies to ensure I’m getting enough. This topic probably deserves it own blog post because the list of benefits are so long. From repairing the gut lining to improving the elasticity of your skin (goodbye wrinkles) it truly benefits the whole body.

Cinnamon not only tastes delicious, but it's an antioxidant and has anti-inflammatory properties. Did you know just 1/2 teaspoon per day can help stabilize blood sugar and improve digestion and immunity?

Turmeric is anti-inflammatory and has pain-reducing characteristics. I add it to my smoothies purely for the health benefits, not for taste. You don't even know it's there and it has a host of other benefits like improving skin health and blood clot and cancer prevention.

Kale is another nutrient-dense food and adding it to your smoothie is an easy way to sneak in more dark leafy greens. It gives it a beautiful green color and you can't even taste it...seriously! Kale is also anti-inflammatory (see a theme here), contains antioxidants, is a natural detoxifier and more.

Rehydrating Berry-Coconutty Smoothie

This smoothie is packed with with anti-inflammatory nutrients and antioxidants to help your body recover after a workout. It will cool you down, fill you up and rehydrate you after a serious sweat sesh.

Category: Breakfast

Cuisine: Paleo, Vegan, Gluten-Free, Dairy-Free yields: 1 large serving


1/2 of a medium banana

1 c. berries, organic

1/2 c. coconut milk, full-fat

1/4 of an avocado

2 scoops of collagen peptides

1/2 tsp. turmeric, organic

1/2 tsp. cinnamon, organic

pinch of sea salt

handful of kale or spinach, organic

filtered water



  1. Put all ingredients, except filtered water, into a high-speed blender and blend until smooth.

  2. Add filtered water, a 1/4 c. at a time, to thin the consistency to your preference.

  3. Pour over ice and drink up!

Additional Notes

  • You can skip the ice if you are using frozen fruit and are putting in a thermos type cup.

  • You can break up the other half of the banana and store in an airtight container in the freezer for later use.

Feel nourished,



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