I have to admit that the peanut butter smoothie recipe I’m about to share is a new ‘discovery’ for me. Hopefully, you will enjoy my sweet mush, a secret ingredient that mystifies me.
I had to do a little research on my secret ingredient because somehow, during my life, I haven’t come across it. Maybe that’s because this ingredient draws its roots from Asia. Nonetheless, it remains one of the most popular and healthiest food ingredients.
Goji berries
As I mentioned, native to Asia, China, Tibet, and Mongolia. The native people from the areas where Goji shrubs thrive almost literally worship them. Quick research shows plenty of reasons these magnificent berries are on a pedestal in these places. Ancient Asian people used to believe Goji berries had the power to prolong one’s life, even triple it. An interesting story about a man who died at the age of 256 was even published in the New York Times in 1933 when the man died. According to the story, the man’s longevity was due to the regular consumption of Goji.
Of course, the story can’t be true, but it’s a fun read nonetheless. Besides, it does show the strength of the belief of people when it comes to these powerful berries. And in reality, it’s not hard to see why that is. Goji berries are tiny but bear loads of healthy nutrients. Actually, they are so rich in nutrients that it is strongly recommended to mind the intake amount as one can overdo them easily.
Goji berries are very efficient against the development of various types of cancer. According to a 1994 study published in the Chinese Journal of Cancer, a group of about 80 cancer patients improved their therapy response due to a Goji-enriched diet.
They are also good against weight gain because they contain fiber, which lowers the need for food. Zeaxanthin (one of the antioxidants present in berries, which is responsible for the bright red color) also promotes vision health.
I will only mention one more benefit, and this one is most interesting to men. It turns out Goji berries can increase testosterone levels on top of everything I mentioned above.
Now you have some useful information related to the Goji berries. Now, let’s go back to making the smoothie. Before we get to using the Goji berries, we will need a base. For my peanut butter smoothie recipe, I’ll use half a tablespoon of vanilla extract and 1/2 cup of almond milk as a base.
The vanilla extract will give the recipe that sweet recognizable aroma, complementing the peanut butter taste just perfectly. Other than that, vanilla brings a calming effect, regulating blood pressure and even alleviating PMS symptoms. It also fights infections and inflammations and promotes an antioxidant environment.
Almond milk also brings a significant amount of healthy nutrients. From loads of minerals, such as zinc, potassium, iron, phosphorus, sodium, magnesium, etc., to its vitamin C, E, and B6 contents, the almond milk gives this peanut butter smoothie recipe a pack of nutrients that boost various functions of the body.
Once all this is well mixed, let’s proceed by adding the next ingredient. Add one cup of ripe chopped mango.
Mango fun fact: The mango tree can grow as tall as 100 feet (35m).
Mangoes are very beneficial for the skin and the mucous membranes. It packs loads of vitamins, more than 20, and provides the full daily vitamin C recommendation. That means the mango supports a healthy immune system and healthy vision due to its vitamin A contents.
In clinical studies, mangoes even demonstrated some real anti-cancer properties. As a result of the mango’s fiber contents, the work of the colon improves, thus reducing the chance of developing colon cancer. Leukemia, prostate cancer, and breast cancer are some of the other cancer forms that mangoes have effects against. Mangoes are amazing!
Mush the mango with the base, and blend it nicely until smooth. Next, add 3 tablespoons of goji berries. Keep blending until the desired consistency.
Finally, add 2 tablespoons of peanut butter, which will give the main flavor of the smoothie. However, the benefits don’t end there. Peanut butter provides bone and muscle-friendly nutrients, magnesium and potassium, respectively. The vitamin E contents contribute to a firm antioxidant environment, adding to the anti-cancer effect of the peanuts themselves.
Decoration: Brown sugar caramel powder.
This is an interesting way to decorate the smoothie by sprinkling a spoonful of caramel powder.
This is how to prepare it:
Spread a piece of aluminum foil (10″ x 10″ will do just fine) on a table or kitchen counter. Use a non-stick frying pan of bright color or a bright-colored coffee pot or teapot for the next step. The pot or pan must be bright-colored to notice the color change.
Fill 1/4 of the pot with water and start adding brown sugar until a nice consistency. As a rule of thumb, make sure the water barely covers the sugar. Also, please note that you will probably have a leftover that must be stored carefully in an airtight container. Unfortunately, the boiling process caramelizes the sugar quickly; thus, making tiny amounts of caramel is not really possible in an everyday kitchen.
Heat the pot on medium-high for about 7-8 minutes. After that, as the water evaporates and the sugar caramelizes, be prepared to act quickly in order to get just the right shade without burning the sugar black. Once the melted sugar reaches the desired shade and consistency, remove it from the stove and start pouring the sugar onto the foil. Let it cool and harden. After it completely cools off, peel the foil off and break the caramel by hand into smaller pieces. Throw the caramel chunks in a blender and blend till powdered.
Decorate and serve:
Moisten the inner side of the cups prior to serving, and sprinkle as much as you like the caramel powder. Make sure to get most of it on the walls of the cup and not the bottom. The watery inner wall should get the powder to stick. After you apply the desired amount, proceed by pouring the smoothie. Sprinkle some more caramel powder on top if you like.
Enjoy the fully synchronized taste and shades of today’s peanut butter smoothie recipe. Please share your comments and/or suggestions below, or share the recipe with your friends and family!
Peanut Butter Smoothie
- 1/2 tablespoon vanilla extract
- 1/2 cup almond milk
- 2 tablespoons peanut butter
- 1 ripe, chopped mango
- 3 tablespoons Goji berries
- Brown sugar caramel powder
There you have it a delicious, nutrient-packed peanut butter smoothie that’s both indulgent and healthy! I’d love to hear what you think of this recipe. Do you have a favorite smoothie ingredient or any creative twists you’d add? Feel free to share your thoughts or your own smoothie versions in the comments below!