Beth Warren Nutrition Blog

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Cashew Cream: Why it's the Answer to Your Smoothie Prayers

by Beth Warren March 26, 2018

Smoothies: They are either a haven for a load of caloric or high sugar ingredients or the smartest choice you can make for your health and weight. The specific nutrient composition is responsible for which side of the health coin your smoothie will choose.


Like other inherently healthy foods such as salads and soups, smoothies have to be organized in a way that the ingredients fit into your food plan and align with your weight goals. Simply because ingredients are deemed “healthy” doesn’t mean it isn’t possible to have too much at one time. And that’s just what adding a load of items without measuring or figuring out how it fits into a balanced meal or snack would do to your smoothie.


Creating a smoothie with the right balance of nutrients is easy. For a snack, simply add one source of protein and 1 cup of fruit, bearing in mind that 1/4 cup of mango or 1/2 banana, common smoothie ingredients, already serves as 1 fruit serving. You can opt to add a tsp of a superfood such as chia seed or cacao powder for a boost of fiber, vitamins and antioxidants, but anything more will then have to “count” nutrition-wise in the overall smoothie. I also give clients the choice of adding in 1 cup of unsweetened almond milk as a base that add a lot of flavor, vitamin E, calcium with little added calories. And seriously, don’t insult your smoothie with adding sweeteners. It’s highly unnecessary and actually a great way to train your kids and yourself to rely on natural sweetness of fruit sugars. Trust me, your palette adjusts over time if you keep consistent to a lower level of any form of sugar.


Want to turn this smoothie into a meal? Simple. Double the protein amount and if it’s for lunch and dinner especially, add in those greens! It only changes the color without affecting taste, yet jams your smoothie with a load of fiber, fluid and nutrients.


Here’s one of my favorite smoothies that can act as a breakfast. If you want it to count as a snack, simply half the nut portion.

Simple Cashew Cream Smoothie

A creamy delicious breakfast replacement.


1/4 cup raw cashews

1 scoop Whey Protein Powder (or hemp, vegan etc.)

1 tsp pure vanilla (or vanilla bean)

3 Medjool dates, pitted

1 cup water

1 cup ice



Blend ingredients together on highest power for at least one minute.

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