Paula Southworth

Nutritionist and Health Coach

BSc Nutrition and Sports Science

Massey University, Auckland

New Zealand

 Chocolate Smoothie (serves 2)


2 tablespoons of raw, unsalted walnuts
2 tablespoons of raw, unsalted almonds or cashew nuts
2 tablespoons of raw sunflower seeds
4 raw, unsalted brazil nuts

2 tablespoons of ground flaxseed (they need to be ground, as our bodies cannot                                digest them when they are whole, the outer shell is too tough)
6 - 10 dried dates, depending on how sweet you like it (I like to soak mine overnight to                                                                                 make blending easier)
3 – 4 tablespoons of good quality cocoa powder (I use Nestle), depending on how                                                                                             ‘chocolaty’ you prefer it.
2 big handfuls of fresh baby spinach (or 3 blocks of frozen spinach, slightly                                                                                                defrosted) 
2 ripe bananas (wait until the skin gets a few brown spots on it, then it’s ripe enough,                                           otherwise you don’t get the same sweetness from them)
1/2 avocado (this makes it lovely and creamy without changing the flavour)
About 2 cups of water (use the water the dates were soaked in) or coconut water,                                                             depending on how thick you prefer it.
1 -2 teaspoons vanilla extract


If you have a high-speed blender (Vita-mix, Blendtec or Omniblend):

  •     you can just throw everything in together and blend until smooth.  

If you have an ordinary kitchen blender:

  • blend the nuts (soaking them overnight and rinsing well helps them to blend more easily), dates and 1/2 cup of water together first, scraping down the sides a few times, until it’s smooth.
  • Then add the rest of the ingredients, blending and scraping until it’s as smooth as you can get it with your blender.

This smoothie is a great way to start the day. It’s full of omega 3, protein, fibre and selenium.  This is wonderful as a quick breakfast or a snack.

It could even be a ‘breakfast on the run’ if you were short of time. Just pour it into a flask or travel mug and drink on the way to work.