This is a delightfully tasting smoothie that has a touch of tang and well defined sweetness. It is an excellent smoothie to have anytime an energy boost is required. It is excellent in the mornings, afternoons, as well as before or after a workout. It is rich in healthy fats, carbohydrates and protein, as well as vitamins, minerals, phytonutrients and antioxidants. The addition of the adaptogenic Ashwagandha provides rejuvenating, energizing and stress reducing properties (read more in the ‘Meal Nutrition Benefits’ below). It is naturally low in sodium, free of cholesterol and high in fiber.

TYPE: Snack, Dessert, Meal Addition
SERVINGS: makes about 16oz for 1 regular or 2 small servings

  • 100% real, whole food (if you use a homemade non-dairy milk)
  • Raw (depending on choice of all ingredients)
  • Vegan
  • Wheat-free
  • Gluten-free
  • Corn-free
  • Peanut-free
  • Nut-free (*depending on non-dairy milk choice)
  • Soy-free (*depending on non-dairy milk choice)
  • Refined sugar-free (* depending on non-dairy milk choice)

Goodies Needed


  • 1/2 cup Frozen Cranberries (organic)
  • 2 Medjool Dates (organic, pits removed)
  • 2 Tbsp Shredded Coconut (organic, unsweetened)
  • 1 - 2 tsp Ashwagandha Powder (organic)
  • 1 - 1&1/2 cup Non-Dairy Milk (organic: coconut, almond, hemp, brown rice or soy, original)


Preparation Steps

  1. Place all of the ingredients into your blender, blend on high until uniformly smooth. (About 15 seconds in the Vitamix.) Adjust the amount of liquid to account for your personal consistency preference.


  • If using this smoothie for the purpose of gaining weight, and/or muscle, and/or for a pre- or post-workout snack, you can add some almonds (organic, natural, raw, preferably soaked), along with more liquid. About a 1/4 cup of almonds will provide a super boost in calories (about 150-200) and nutrients, including protein, fat, fiber, vitamins and minerals.

Meal Nutritional Benefits


  • Rich in antioxidants and flavonoids which fight free radicals and lower cancer risk
  • good source of: vitamin C, fiber, manganese, vitamin K and vitamin E
  • provide anti-inflammatory benefits, protect against heart disease and cancer and benefit the digestive tract
  • have antimicrobial action and help relieve urinary tact infections, by preventing bacteria from attaching to tissue walls
  • for more information, visit the cranberry detailed overview from World’s Healthiest Foods

Medjool Dates:

  • Good source of (in descending order): fiber, potassium, copper, manganese, magnesium, vitamin B6, vitamin B5, vitamin B3, calcium, phosphorus, iron, vitamin B2, vitamin B1, vitamin K, vitamin A and zinc
  • Rich in energy-rich carbohydrates, fiber and potassium, are excellent for athletes and all those needing a quick energy punch
  • Have been linked to promoting overall good health, promoting proper digestion and decreasing various cancer risks
  • Due to their good potassium content, can help regulate proper blood pressure for more information, visit the medjool date overview from

Coconut (Dry, Fresh, Oil):

  • Has numerous health promoting qualities in almost all areas of the body
  • Excellent source of numerous vitamins, minerals, phytonutrients and antioxidants
  • Contains antimicrobial, antiviral and antibacterial properties
  • Supplies body with rich and healthy source of saturated fats in the form of medium chain triglycerides
  • For a complete overview, read about the health benefits of coconut oil


  • Ashwagandha is an adaptogenic herb (one of the most important in Ayurveda) that helps the body successfully adapt to stressful or changing conditions.
  • Offers us numerous physical benefits like boosting the immune system, reducing inflammation, increasing muscular endurance and stamina, and acting as a powerful aphrodisiac.
  • Offers us numerous mental and emotional benefits like calming the nervous system, improving memory, concentration and mental acuity, and managing stress.
  • It has rejuvenating and revitalizing properties, enhancing energy and decreasing fatigue.
  • Read more about the health benefits of Ashwagandha from Life Extension Magazine.

Non-Dairy Milk:

  • A source of healthy plant proteins and fats
  • Naturally cholesterol free
  • Avoids the problems associated with dairy (use of hormones, drugs, acidity, mucus formation, allergies, animal abuse, etc.)
  • Depending on source (coconut, hemp, almond, soy or brown rice), offers a variety of different healthy nutrients and health benefits
  • Always aim for ORGANIC and ORIGINAL, UNSWEETENED varieties
  • Always choose the least processed one (read your ingredients)



  • Provide a rich amount of protein, healthy fats and minerals
  • Good source of (in descending order): biotin, vitamin E, manganese, copper, vitamin B2, phosphorus, magnesium, molybdenum and calcium
  • Lower bad cholesterol, reduce risk of heart disease, provide protection against diabetes, provide protection against cardiovascular disease, promote healthy weight, prevent gallstones and help with energy production
  • For more information, visit the almonds detailed overview from World’s Healthiest Foods