Healthy Strawberry Shake

Aren’t milkshakes the dreamiest drink of them all (especially when they’re pink)?

Unfortunately, drinks high in added sugar can have some pretty nightmarish short and long-term side effects (i.e., blood-sugar roller coaster rides– not fun).

Luckily, not all milkshakes have to be created the same way! This healthy strawberry shake is thickened with frozen fruit and coconut cream, meaning you can simultaneously quench your sweet tooth and feed your gut with beneficial fiber.

Making a Thick Shake Without Ice-Cream

Although it may look oober creamy, this “milk” shake is completely dairy-free and vegan-friendly! It’s also full of easy-to-find ingredients that you likely have in your kitchen:

🍓 Frozen strawberries are the flavorful base of this shake. In addition to providing natural sweetness, when blended they take on a sorbet-like texture that helps thicken things up.

🍓 Frozen banana provides a sweet, creamy texture that balances out the icy strawberries. Tip: make sure your bananas are ripe and speckled before freezing, otherwise they won’t sweeten up the shake!

🍓 Coconut cream is the best creamy, dairy-free thickener around! It also adds a light coconut flavor to the shake that pairs wonderfully with the refreshing strawberries.

🍓 Vanilla extract provides a dash of vanilla flavor that would ordinarily be provided by ice-cream. Don’t skip it!

🍓 Collagen powder is optional, but can be added in the form of either hydrolyzed or marine collagen to provide an oomph of protein and turn this into a strawberry GLOW shake!

Strawberry GLOW Shake

So it turns out you can satisfy your sweet tooth AND get a healthy bang for your buck. This strawberry shake is mainly sweetened with fruit, meaning it is also full of the fiber and nutrients bound up in it:

Strawberries are one of the richest sources of vitamin C, an antioxidant that is important for overall skin health, and has been specifically shown to improve collagen synthesis.

To make this shake a super skin + nail booster, add 2 tsps of collagen powder! Consumption of hydrolyzed collagen has been shown to improve visible signs of natural ageing in the face by reducing skin dryness and lines.*

In addition to providing natural sweetness, bananas and strawberries add a good dose of fiber to the shake! As recent studies reveal, a fiber-rich diet may be tied to long-term health and ageing.

Other Healthy Shake Ideas:

1. Chocolate is always a good idea: add some cacao powder for a rich chocolaty twist.
2. Swap out the frozen strawberries for another frozen fruit– a mango lassi milkshake, perhaps?
3. Maybe you’re looking for a high-protein shake that is bursting with salted caramel?
4. Add a handful of shredded coconut or a few drops of coconut extract for a more tropical taste!

Healthy Strawberry Shake

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By Whollyum Serves: ~1 large shake (as pictured) or 2-3 smaller servings

This dairy-free strawberry shake is a healthy spin on traditional ice-cream milkshakes. It's thickened with frozen fruit and coconut cream, meaning no ice-cream is needed!

Ingredients

  • Strawberry Shake:
  • 1 heaping cup (~135 g) whole frozen strawberries
  • 1 medium speckled banana, previously sliced and frozen
  • 1/2 cup full-fat canned coconut cream (or use light cream or canned coconut milk for a lighter, but slightly less creamy, shake)
  • 1/4 cup coconut milk (from a carton; or sub other milk of choice; reduce accordingly if subbing coconut milk for the cream)
  • 1 tsp vanilla extract
  • 2 tsps hydrolyzed collagen powder (optional, or use algae collagen if vegan)
  • Stevia/erythritol to taste, or use other sweetener of choice (optional, add based on desired sweetness)
  • 2 tbsps strawberry compote (optional, to stir in post-blending; recipe below!)
  • Strawberry Compote:
  • 6 large frozen strawberries, sliced
  • 1 tbsp water
  • 1 tsp coconut oil
  • Sweetener to taste, if desired
  • Topping Ideas:
  • Creamy vanilla yogurt
  • Coconut whipped cream*
  • Sliced strawberries
  • Chopped white or strawberry chocolate

Instructions

1

Place a tall glass or mason jar (or multiple glasses for smaller servings) in the freezer to chill as you prepare the shake.

2

If adding the strawberry compote, make it first. Simply cook all of the compote ingredients in a non-stick pan over medium heat until bubbling. Stir for ~5 minutes, until the compote noticeably thickens up. Add sweetener to taste if desired. Take off the heat and set aside.

3

Add all of the shake ingredients to a blender and blend until creamy and no large chunks of banana or strawberry remain. Add more milk as needed if the ingredients aren't incorporating well. You may have to stop and scrape down the sides of the blender a couple times. Taste and add more sweetener if desired.

4

Stir ~2 tbsps of the compote into the shake for tasty chunks of strawberry. Layer the shake and remaining compote in the chilled glass and pop in the freezer to thicken up more if desired. It will also thicken up further if left in the fridge. Enjoy immediately for the freshest taste, and pour any leftovers into ice-cube molds to thicken up future smoothies!

Notes

*The collagen study was found via (the very knowledgeable) Dr. Rhonda Patrick of Found My Fitness !
*Interested in more research about the effects of consuming sugar-sweetened beverages? Here are some links: weight gain, tooth decay, cancer risk.
*To make coconut whipped cream, chill a can of full-fat canned coconut cream overnight (~10-12 hours, or 24 hours if possible) in the fridge (see note below regarding what kind of cream to buy). Scoop out ~1/3-1/2 cup cream into a bowl, and blend with a standing mixer for ~1-3 minutes, until thickened up and fluffy. Add ~1/2 tsp vanilla extract and/or powdered sugar or stevia to taste. The cream will thicken up slightly more if left in the fridge.
*Not all coconut cream is created equal, so it's important to choose one with ~90% coconut for best results. It's also best to use a brand with fewer emulsifiers, so that the cream and liquid have a chance to separate when chilled. If you're located in NZ, I recommend Pams (found at New World). I've also had success with Fia Fia brand (from Countdown) when it's chilled for longer (~1-2 days), but it does have more emulsifiers, meaning the cream doesn't solidify as well and the coco whip will be slightly more soft and liquidy (still delicious, just not super thick & whipped in texture!).

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