Chocolate Prune Smoothie: Delicious & Nutritious
Looking for a delicious and nutritious breakfast to help you start your day right? Look no further than this chocolate prune smoothie! It’s packed with fiber, vitamins, minerals, and antioxidants and tastes great too.
The star ingredients are prunes, well known for their laxative effect! So, if you have issues with constipation, this tasty smoothie is perfect for you.
Prunes are a type of dried plum with many health benefits. They are high in fiber, vitamins, minerals, and antioxidants.
Prunes are famous for relieving constipation and that’s because they contain sorbitol, a natural laxative. The high fiber content means they also help bulk up stools and get things moving again.
They are rich in antioxidants, giving this sweet fruit powerful anti-inflammatory effects. That means they can prevent damage to cells that leads to cancer and other diseases.
Finally, the nutrients in these beneficial fruits can also positively affect heart and brain health.
Are you ready to make prunes part of your diet yet?
While a smoothie can be made with the milk of your choice, adding vegan or vegetarian meals to your diet will support good health when you choose your ingredients well.
Plant-forward diets are not only trendy, but they’re also healthy and provide many of the same benefits as a vegetarian diet without the need to give up the animal-based foods you enjoy.
Choose any milk you like, from coconut milk (avoid canned coconut milk) to oat, soy, or one of the nut beverages like almond, macadamia, or cashew.
Bananas are a common ingredient in smoothies as they add sweetness and nutrients to the mix.
A great source of potassium, fiber, magnesium, and vitamin C, bananas are a healthy addition to any diet. They can help regulate blood pressure, support heart health, blood sugar, and improve digestion.
What’s more, bananas can make smoothies more satisfying as they help you feel fuller through the morning.
Unsweetened Cacao Powder
Cacao powder is made from the cacao bean and is the important primary ingredient in chocolate.
Cacao is a great source of antioxidants, and it also contains magnesium, iron, copper, and zinc. This powder can improve heart health by lowering blood pressure, improving circulation, and helping to maintain healthy cholesterol levels.
The flavonoids in cacao have anti-inflammatory properties. Reduced inflammation is associated with decreased risk of some cancers, diabetes, arthritis, depression, and Alzheimer’s disease.
It also has mood-boosting effects and can help improve cognitive function.
Are Prune Smoothies Good for Constipation?
Yes, they are! The naturally present sorbitol is an effective laxative, and the high fiber content helps to bulk up stools and get things moving again.
Seriously, many hospitals have prune juice available to help their patients fight constipation. It works wonders!
Bananas also contain fiber, further helping with constipation.
Are Prune Smoothies High in Fiber?
Yes, both the prunes and bananas provide fiber. This particular chocolate prune smoothie contains 6 grams of fiber.
Are Bananas High in Sugar?
Bananas are higher in sugar than other fruits. However, the fiber in the banana helps to release this sugar slowly, helping to stabilize the blood sugar and keep you feeling full for longer.
Also, to put it in perspective, one medium banana has 14 grams of sugar, and one low-fat yogurt can have up to 33 grams of sugar.
As Dr. Rubert Lusting, a well-known endocrinologist, said: in bananas, the poison (sugar) comes with the antidote. So, enjoy without guilt!
How Can I Freeze Bananas?
Frozen bananas make smoothies tastier and creamer! Plus, freezing them to preserve them is a great way to save money and the environment by using up over-ripe bananas instead of throwing them away.
The easiest way to freeze bananas is to peel them and cut them into small pieces before storing them in a freezer bag. Make sure to close the bags properly, so they don’t turn brown.
You can also put whole bananas in the freezer, but they will be more difficult to blend when frozen solid.
Read this blog post about how to freeze bananas.
It is Better to Use Ripe Bananas?
Ripe bananas are sweeter and will add more flavor to the smoothie. However, you could use any banana you have on hand. The natural sweetness of the prunes will help offset the lack of sweetness in less-ripe bananas.
Can I Add Chocolate Chips?
Yes! Add some chocolate chips to the smoothie if you want a little sweetness and more chocolate flavor. Just use ones with low sugar content to keep it healthy.
Be mindful that even low-sugar chocolate chips can add sugar and extra calories to your smoothie.
How Long do Smoothies Last Once Blended?
The nutrients in smoothies don’t last long after blending. So, it’s recommended to blend shortly before serving.
What Are the Benefits of Using a High-Power Blender?
A high-power blender* will give you a creamier smoothie with fewer chunks. This is because the blades of a high-powered blender can break down the ingredients more completely.
If you don’t have a high-powered blender, don’t worry. Just blend for a little longer, or use fruits cut in smaller chunks.
*As an Amazon associate, I earn from qualifying purchases.
Chocolate Prune Smoothie Recipe
Chocolate Prune Smoothie
- 1 High power blender If you don't have a high-powered blender, don't worry. Just blend for a little longer, or use fruits cut in smaller chunks.
- 1 cup almond milk unsweetened (you can use any other plant-based beverage).
- 3 each prunes pitted
- 1 banana frozen
- 1 tbsp unsweetened cacao powder
- 1/2 tsp vanilla extract
- Blend all ingredients in a blender until smooth and creamy. Enjoy immediately!
Also, try smoothie for constipation and smoothies high in fiber.
Bjarnadottir A. Bananas: 11 evidence-based health benefits. Healthline. https://www.healthline.com/nutrition/11-proven-benefits-of-bananas#TOC_TITLE_HDR_2. Published October 29, 2021. Accessed August 27, 2022.
Contributors WMDE. Cacao Powder: Health benefits, nutrients, and more. WebMD. https://www.webmd.com/diet/health-benefits-cacao-powder. Accessed August 28, 2022.
Igwe EO, Charlton KE. A systematic review on the health effects of plums (prunus domestica and prunus salicina). Phytotherapy Research. 2016;30(5):701-731. doi:10.1002/ptr.5581
Dr. Su-Nui Escobar is a Registered Dietitian/Nutritionist in Miami, FL. She is passionate about helping women over 40 live their best lives through healthy eating and a healthy lifestyle. Su-Nui is a doctor in clinical nutrition, able to translate complicated evidence-based science into practical advice. Su-Nui is the former spokesperson of the Academy of Nutrition and Dietetics.