Prune Smoothie Recipe
A nutrient-rich Prune Smoothie with prunes, leafy greens, seeds, and plant milk—creamy, naturally sweet, and designed for everyday bone support.
Servings: 2 servings
Calories: 348kcal
Equipment
- High-Speed Blender
Ingredients
- 1 cup chopped leafy greens (collard greens, kale, or bok choy)
- 1 cup unsweetened nondairy milk (soy, pea, hemp, or high-protein milk) plus more milk or coconut water as needed
- 6 prunes (soaked in hot water for 5 minutes)
- 1 cup frozen mango or frozen berries or 1 frozen banana
- 1 tablespoon almond butter or nut butter or tahini
- 2 tablespoons raw pumpkin seeds
- 1 tablespoon chia seeds
- 1 scoop protein powder (optional-see notes)
- ¼ teaspoon turmeric optional
- Pinch of black pepper optional
- ¼ teaspoon cinnamon optional
Instructions
- Prepare the leafy greens: Rinse the chopped greens and place them in a small saucepan. Cover and steam over low heat for about 3 minutes, or until just wilted.
- Add to a blender the nondairy milk, steamed greens, prunes, frozen mango, almond butter, pumpkin seeds, chia seeds, protein powder, turmeric, black pepper, and cinnamon (if using).
- Blend on high until smooth, using a tamper if needed to help everything blend evenly. Add more milk or coconut water until the desired consistency is reached.
Notes
Greens: For more nutrients, use a packed cup of greens. Raw greens can be used instead of lightly cooked ones, but keep in mind that cooking reduces oxalates, which can block calcium absorption. Cooked low-oxalate greens like collards or kale generally offer more bioavailable calcium than raw. If using raw, blend thoroughly to support digestibility and absorption.
Sulforaphane: To increase this anti-cancer compound in the leafy greens, chop them 40 minutes before steaming, or add mustard powder after cooking.
Protein powder (optional): I used a clean, one-ingredient protein powder blends linked here. Or blend in hemp hearts for natural protein.
Liquid: Add more milk as needed, or use coconut water for a minimal change to the nutrition facts.
Sweeter: Add more prunes for a sweeter smoothie.
Nut-free: Use tahini instead of nut butter.
This smoothie also doubles as a delicious pudding, depending on how much milk you use and how long it chills. Use less liquid for a thicker texture, and enjoy it with a spoon straight from the fridge.
My favorite ingredients are linked here.
My single-serve stainless steel blender cup is linked here in my Favorite Cookware.
Nutrition
Calories: 348kcal | Carbohydrates: 43g | Protein: 20g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Sodium: 46mg | Potassium: 842mg | Fiber: 14g | Sugar: 20g | Vitamin A: 1387IU | Vitamin C: 9mg | Calcium: 380mg | Iron: 5mg
