Have you ever craved a smoothie that tantalizes your taste buds and is packed full of precious nutrients? Well, look no further because I’ve just the recipe for you – my creamy, easy, vegan, and healing cranberry smoothie!
Creamier than any smoothie you’ve ever tried, thanks to the synergistic combination of frozen cherries, banana, and plant-based Greek yogurt. Easier to make than any smoothie recipe you have ever tried, as it is ready in less than ten minutes with just six, readily available ingredients. Completely vegan and dairy-free, but not less indulgent than any bougie Erewhon smoothie. And incredibly healing, as it is carefully designed to support the immune system in preventing urinary tract infections (UTIs) and, more generally, to counteract inflammatory states in the body.
So, whether you’re battling a pesky UTI or simply want to give your body some extra love, this smoothie has got your back! It’s like a warm hug for your insides, delivered in a frosty glass. Ready to discover one of my favorite smoothie recipes? Here we go! 💗
Cranberry Smoothie, a healing treat 🌸
If you have ever suffered from urinary infections, you will know that cranberries-and more specifically cranberry juice-are one of the most common natural remedies to help prevent and reduce urinary tract inflammation. This is because they contain a remarkable amount of proanthocyanidins (PACs), precious compounds that may help prevent certain bacteria from attaching to the urinary tract walls.
However, not everyone likes the taste of this tart fruit or wants to add extra calories to their diet by consuming a glass of juice -which, let’s be honest, will not satiate you! Why, then, not make a cranberry smoothie that is delicious and satiating, as well as helpful in preventing and relieving UTI symptoms?
This creamy cranberry smoothie contains only 228 calories, almost 10 grams of protein, and 8 grams of fiber. As you might know, the fiber and protein content in smoothies can help keep you feeling full and satisfied for longer periods compared to juice alone. This can be especially beneficial if you’re using the smoothie as a meal replacement or a post-workout snack. In addition, when making your smoothie, you have control over the quality and quantity of ingredients, including sweeteners and additives. This allows you to avoid added sugars and artificial ingredients that may be present in commercial cranberry juices.
Last but not least, smoothies are incredibly versatile and can be easily customized to suit individual tastes and dietary preferences. As you will see in a moment, the basic recipe for this smoothie can be modified to meet a variety of needs, from adding more protein to replacing the banana or substituting Greek vegetable yogurt with other readily available alternatives.
The Incredible Properties of the Ingredients in My Creamy Cranberry Smoothie 🍌
Although cranberries are the stars of my vegan cranberry smoothie, the other ingredients are certainly no less! When I came up with this recipe, I made sure to incorporate highly functional ingredients that, when mixed together, exert a strong anti-inflammatory and antioxidant action on the body, promoting its overall well-being and gently and effectively treating urinary tract infections (and any other inflammatory state for that matter). Let’s discover them!
- Cranberries:
- Urinary Tract Health: Cranberries are renowned for their ability to support urinary tract health. They contain compounds like proanthocyanidins that help prevent bacteria from adhering to the urinary tract walls, reducing the risk of UTIs.
- Banana:
- Potassium: Bananas are rich in potassium, which is essential for maintaining proper fluid balance, muscle function, and nerve signals in the body. In addition, they provide natural sweetness to the smoothie without the need for added sugars.
- Plant-based Greek Yogurt:
- Probiotics: Plant-based Greek yogurt contains probiotics that support gut health and digestion. In turn, a healthy gut can contribute to overall well-being and may indirectly support immune function. Plus, Greek yogurt adds a rich and creamy texture to the smoothie, enhancing its overall mouthfeel. If you cannot easily find a vegan Greek yogurt alternative at your usual supermarket, you can also make it yourself at home by following this recipe.
- Flaxseeds or Chia Seeds:
- Omega-3 Fatty Acids: Both flaxseeds and chia seeds are excellent sources of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3s are known for their anti-inflammatory properties and may help reduce the risk of chronic diseases. In addition, these seeds are also high in fiber, which aids in digestion, promotes satiety, and supports heart health.
- Natural Sweeteners (Maple Syrup, Honey, Monk Fruit, Stevia):
- Reduced Sugar Intake: Using natural sweeteners instead of refined sugars helps reduce the overall sugar content of the smoothie while still providing sweetness. Some natural sweeteners, like honey and maple syrup, also contain antioxidants that offer additional health benefits.
- Unsweetened Almond Milk or Coconut Water:
- Hydration: Both almond milk and coconut water contribute to the liquid base of the smoothie, helping to keep you hydrated. At the same time, they keep the smoothie’s calorie count to a minimum, as both are quite low in calories.
- Cinnamon:
- Antioxidants: Cinnamon is rich in antioxidants, which help protect the body from oxidative damage caused by free radicals. Some studies even suggest that cinnamon may help regulate blood sugar levels, which can be beneficial for those with diabetes or insulin resistance.
Cranberry Smoothie: 3 variations (high-protein, no banana, with silken tofu) 🌼
Whether you’re looking to skip the banana, boost the protein content, or opt for a dairy-free alternative, I’ve got you covered! Here are three of my favorite variations of this incredible smoothie. In addition, you can further personalize the basic recipe by adding your toppings of choice (more on that later).
1. Cranberry Smoothie Without Banana 🍌🙅🏽♀️
Craving a smoothie sans banana? No problem, there are a few options here for you!
- The first one is to simply omit the banana from the recipe. You will be able to enjoy a creamy and flavorful blend thanks to the thick and creamy consistency achieved by blending the frozen cranberries with plant-based Greek yogurt and flaxseeds.
- The second option is to swap the frozen bananas with mangos. Mangos have a creamy texture and natural sweetness similar to bananas, making them an excellent substitute. Simply peel and chop ripe mangoes, then freeze the chunks before adding them to your smoothie.
- If you are up for a super creamy and indulgent treat, this third option is for you! Avocados add a rich, creamy texture to smoothies and are also packed with healthy fats. Use ripe avocado chunks that have been frozen for at least a few hours before blending.
2. High-Protein Cranberry Smoothie 💪🏽
Need an extra protein kick to power you through your day? Or a great post-workout snack that is as protein-packed as it is delicious? These cranberry smoothie variations are for you!
- The easiest way to increase the protein content of your smoothie is by adding a scoop of your favorite protein powder. Select a flavor that complements the taste of cranberries. I love using this vanilla-flavored plant-based protein powder from Orgain.
- Another great option is to add a couple of teaspoons of hemp seeds to the mix. These not only enhance the protein content but also provide additional nutrients like amino acids and essential fatty acids, keeping you satisfied and energized for longer.
- Nut and seed butter, such as almond butter, peanut butter, or tahini, not only add protein but also contribute to the smoothie’s texture and flavor. Use 1 to 2 tablespoons of your preferred nut butter to the other ingredients before blending. I highly suggest using almond butter, as it has a milder taste that goes very well with the cranberries and banana, and is also packed with vitamin E and other precious antioxidants.
3. Cranberry Smoothie with Silken Tofu 🥛
If you want a lighter consistency with a smooth, velvety texture, all you have to do is swap the plant-based Greek yogurt with some silken tofu -you will need around 1/4 cup of silken tofu per serving. Contrarily to Greek yogurt, tofu is relatively neutral in flavor, which allows the natural taste of the cranberries and other ingredients to shine through, while being an excellent choice for adding body without overwhelming creaminess. Plus, silken tofu adds a boost of protein, iron, and calcium to the smoothie, which is especially great if you are following a vegan or predominantly plant-based diet!
Elevate your Cranberry Smoothie with These Toppings! 🍫
Here’s how you can elevate your smoothie with some healthy and delicious toppings that will add flavor and texture to it!
- Fresh Berries🍓
Add a pop of color and extra fruity goodness with a handful of fresh berries like strawberries, blueberries, or raspberries. - Sliced Banana 🍌
If you’re not including the frozen banana in the smoothie itself, then sliced banana makes a great topping, adding sweetness and creaminess. - Toasted Coconut Flakes 🥥
Toasted coconut flakes provide a crunchy texture and a hint of tropical flavor that pairs perfectly with the smoothie’s creamy base. - Granola 🍇
Sprinkle some granola on top for added crunch and a wholesome touch. Look for varieties with nuts, seeds, and dried fruit for extra nutrition. - Chopped Nuts or Seeds 🌰
Boost the protein and healthy fat content of your smoothie by topping it with chopped nuts or seeds like almonds, walnuts, pumpkin seeds, or sunflower seeds. - Cacao Nibs 🍫
For a chocolatey twist, sprinkle some cacao nibs on top. These crunchy bits add a rich cocoa flavor and are packed with antioxidants. I love these unsweetened, organic ones from Navitas. - Hemp Hearts 🌱
Hemp hearts are a great source of plant-based protein and omega-3 fatty acids. Sprinkle them on top for a nutty flavor and added nutrition. - Drizzle of Nut Butter 🥜
A swirl of almond butter, peanut butter, or cashew butter not only adds creaminess but also enhances the flavor profile with its nutty richness.
Feel free to mix and match these toppings or get creative with your combinations. The possibilities are truly endless! 💁🏽♀️
UTI Prevention with Vita Up 🙋🏽♀️
In addition to eating a balanced diet rich in anti-inflammatory and healing foods, such as those contained in this delicious cranberry smoothie, supplements can be a valuable aid in effectively preventing and combating the early symptoms of urinary tract infections.
Recently I stumbled upon the Vita Up products, and I fell in love with their cranberry capsules. Each serving size (2 capsules) delivers 1000mg of highly-absorbable D mannose and the equivalent of 8000mg of cranberry extract. This makes it the most powerful blend currently available on the market! What’s even better, this powerful cranberry D-mannose complex is enriched with Vitamin C, specifically formulated to enhance immune function and antioxidant processes within the body.
Vita Up supplements are made in the USA with natural, GMO-free ingredients. The capsules are also completely vegan and gluten-free, so they are suitable for all dietary needs. All you have to do is take 2 capsules 20-30 minutes before meals. Your urinary tract health will thank you!
Use this link and you will get a 15% discount on the VitaUp Urinary Tract Health supplement!
(the promotion will last until which lasts until 05.25.2024)
If you liked this recipe, here are other recipes you might like.
Before you go…
I hope you will love these recipes as much as I do! If you have tried it, please let me know how you liked it in the comments. And don’t forget to tag my socials (all the links are below). 💗
Creamy Cranberry Smoothie
Equipment
- 1 Blender Recipes I have and love this Ninja one
Ingredients
- 1 cup Cranberries frozen and unsweetened
- 1/2 Banana frozen
- 1/4 cup Plant-based Greek yogurt or unsweetened soy or coconut yogurt
- 1 tbsp Flax seeds grounded, or chia seeds
- 1 tsp Maple syrup or agave syrup, or stevia (optional)
- 3/4 cup Unsweetened almond milk or oat milk, or soy milk, or coconut water
- Cinnamon a pinch (optional)
- Ice cubes optional, for a chillier smoothie
- Toppings of choice (cacao nibs, coconut flakes, granola, fresh fruit, nut butter, etc.) optional
Instructions
- In a blender, combine the frozen cranberries, pre-peeled banana slices, plant-based Greek yogurt, flaxseeds or chia seeds, and the natural sugar alternative of your choice (maple syrup, agave syrup, honey, monk fruit, or stevia).
- Pour in the unsweetened almond milk or coconut water to help blend the ingredients smoothly. Adjust the amount based on your desired consistency.
- Add a pinch of cinnamon for warmth and spice.
- If you prefer a colder smoothie, toss in a few ice cubes before blending.
- Blend all the ingredients until smooth and creamy. If needed, scrape down the sides of the blender and blend again to ensure everything is well incorporated.
- Pour the smoothie into glasses and serve immediately.
