Smart Sweet: Banana Coco-Nuts Dessert Smoothie

By: Jody Paglia Tanzman, RD,LDN,CLC

Is there any more perfect trifecta than nuts, chocolate and coconut?? I must admit, I crave this combo on a regular basis. This smoothie satisfies those cravings while providing beneficial electrolytes, B vitamins, omega 3 fatty acids, and a healthy dose of protein and fiber. Because it is rich, and really, more of a dessert, I have made the portion size a bit smaller than the standard smoothie. Think those old fashioned juice glasses of your grandmother’s.


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  • 1 cup (250 ml) coconut water
  • 1 medium banana
  • 1/3 cup nut meal/pulp (leftover from making nut milk; you can use regular nuts as a replacement, but you may need to increase the amount of liquid slightly)
  • 2 medjool dates, pitted
  • 2 tsp hemp hearts
  • 1 ½ tsp carob powder (or cacao powder)
  • 1 tsp coconut butter
  • ½ tsp vanilla extract


Add all ingredients to a high speed blender and blend on high for 45 – 60 seconds until smooth.


Prep time: 10 minutes

Total time: 10 minutes

Servings: 2 - 3

  • Nutrition per serving:
  • Calories200
  • Fat9g
  • Saturated Fat1.5g
  • Cholesterol0mg
  • Sodium90mg
  • Carbohydrates26g
  • Fiber5g
  • Sugars16g
  • Protein 6g

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Jody Paglia Tanzman, RD,LDN,CLC

Jody is a Registered Dietitian and trained professional chef. She is a graduate of Boston University and received her post-baccalaureate degree in dietetics at Hunter College. She also attended the Institute of Culinary Education in Manhattan. Jody has cooked for numerous well-known restaurants and catering companies throughout NYC, including Gramercy Tavern and the green, sustainable catering company, The Cleaver Co. Jody is a frequent recipe contributor to several online blogs. Her articles on gluten and celiac disease have been referenced on numerous websites, and she is currently at work on a gluten-free cookbook. Jody also works as a Culinary Advisor for Brigham and Women’s Hospital in Boston, creating new, high quality menu items that meet strict parameters for nutrition and wellness. Her most favorite job, however, is being a mom to two boys.

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