Aloha ladies and gentlemen! This is Todd, better known as Primal Toad, with a special smoothie recipe to pass on to you. Many of you may know me from blogging over at PrimalToad.com. I am the author of Toadally Primal Smoothies which you can buy for only $5. I’m a primal enthusiast who is helping bring primal/paleo/ancestral health to the mainstream. Why? I wish to save lives. Let’s get to the smoothie…
Creamy Coconut Macacado
Have you ever drank an entire smoothie that has 74 grams of fat? If you have tried Richard’s latest Fat Bomb Smoothie then you just fell short. It still amazes me how we think fat is fattening. Just yesterday I was at the local grocer and 2 fat ladies were looking at crackers. The were comparing the fat, calorie and salt content. What a joke. Just get out of that damn isle and head on over to the meat and then produce section. It truly can be that simple! It was sad in a way because they seemed like they were doing what they felt was right.
Fat is fattening. It’s easy to think of it that way. However, as most of you probably are well aware, this is a complete joke. Fat provides energy, especially monounsaturated and saturated fat. Our body needs some polyunsaturated fat as well but we want to limit our intake. Thankfully the following smoothie has only 1.96 grams of omega 6 fatty acids. That’s pretty damn good for a total of 813 calories and 74 grams of fat.
The Recipe
- 1/2 Cup Water
- 1/4 Cup Ice
- 4 TBSP Avocado
- 1 Small Banana
- 3/8 Cup Macadamias (salted or unsalted)
- 5/8 Cup or 10 Tbsp Shredded Coconut
If you use a personal blender like the Hamilton Beach one that I love then the shredded coconut may not blend 100%. If you add more avocado then more of it will blend. Not too worry… This recipe is super thick and creamy. Enjoy it with a spoon if need be – it’s what I did. Around 20% of the calories come from carbohydrate which makes it low carb in my book. It has virtually no protein but sometimes your body desires that break from protein. We need our protein but consuming a bunch at every single meal for the rest of your life may not be the best idea.
I buy shredded coconut from Amazon at around $1.60 per package when I buy a 12 pack. I can buy the exact same stuff at a local health food store here in Hawaii for $3.99.
Macronutrient Breakdown
- Carbs: 44 grams (18 from fiber, 17 from sugar)
- Protein: 9 grams
- Fat: 74 grams (35 saturated, 32 monounsaturated, 2 polyunsaturated)
- Calories: 813 (76% fat, 20% carbs, 4% protein)
Some of you may freak out at the 44 grams of carbs. Relax. Realize that 18 of those are from fiber. Also realize that the total caloric intake is 813. Why not share this with one other person and enjoy some sunny side up eggs with it? Now that would be one hell of a low carb paleo breakfast.
Abundant in vitamins and minerals…
The entire smoothie has a lot of vitamin b6, magnesium, potassium, copper and manganese. Go here for the entire nutrition breakdown via NutritionData.com: CCMC.PrimalSmoothies.com.
Do you want more recipes that are similar but different? How about a couple recipes with 1 gram of sugar? Are you a fan of kombucha? Do you use primal fuel? I know you love chocolate. Have you ever enjoyed a smoothie with coffee? Sour cream? Leafy greens like spinach? Maybe you have been a smoothie fan your entire life but now eat paleo/primal and thus are clueless as to where to start. You don’t want too much sugar but are fine with a little bit.
This is why I created Toadally Primal Smoothies. Due to it’s success I’ve decided to go crazy and create a minimum of a dozen more Toadally Primal Smoothie eBooks. One will be dedicated to all coffee smoothies, another to primal fuel, leafy greens, tropical fruits, kombucha, coconut meat, coconut water/juice, avocado and more. A favorite among many will be the low carb and very low carb editions.
Right now you can buy Toadally Primal Smoothies for only $5. It has 52 recipes with a few more to come prior to the final update this October. Soon I’ll have pre-orders for the other editions at $1 each. You’re welcome!
Perfect for my low protien pre-dialysis kidney disease diet… except… darn… the potassium!
What about the potassium? Too much?
Hi,
Can you do without the banana? What’s the carb contribution of the banana?
Best, N
1 small banana, say 100 grams, will contribute about 23 grams of carbs of which about 3 grams is fiber.
The entire smoothie has 44 grams of carbs… 18 are from fiber. It has over 800 calories so why not share it with 2-3 others and have some eggs too? Their is a link to the nutritional profile in the post. I’ll post it again here: http://nutritiondata.self.com/facts/recipe/2279705/2
Wow . Only one ?, why not use coconut milk instead of water?
Yes, only one. I’m working on a primal smoothie website so maybe I’ll be back with 3+ for one post later.
My body does not stomach coconut milk well. It’s why I use shredded coconut. Coconut instead of water would have made it way to thick and there would have been way too much coconut overall.
They don’t see that at Amazon.
Who doesn’t see what at Amazon?
I was joking btw. But how about coconut water?
hee hee
Lol. Do it! I LOVE coconut water but its a bit expensive so I don’t have it around as much as I would like… but, I am about to pick up a few things… maybe I’ll buy a can.
Umm, how much shredded coconut? A pinch? A pound?
Go for a pound and let me know how it turns out…
I added 5/8 Cup which is 10 TBSP which is 50 grams.
A friend was asking me about smoothies just the other day, I’ll forward the link to your recipe book
Thanks Rob!
Just made this with a few tweaks to meet my own situation. Delicious and smooth, only slightly sweet (and not at all avocado-y), and extremely filling (I saved half for later).
I have a Vitamix blender, which really does a super job with tough-to-puree ingredients, much better than any other blender I have ever used. I just make sure to blend hard ingredients first with a little liquid so that I don’t over-blend soft ingredients or create too much heat. The tamper rod sends chunks from the container corners into the blade’s path for faster and more even blending of tough/hard ingredients, without worrying about hitting the blade (which can happen with other utensils used while blending).
My tweaks: I guestimated amounts to keep cleanup to a minimum.
I had slightly salted macadamia butter from nuts I had already ground myself (with the Vitamix), so that’s what I used instead whole nuts, about 1/3 cup.
I also used coconut manna (which is ground up dried coconut, sometimes called coconut butter or coconut spread) instead of shredded coconut because I had an open jar handy in the cupboard.
I didn’t have any ice cubes but I did have chunks of frozen banana, so I used those.
Coconut water was my liquid because I had some that needed to be used up (I used more than the recipe stated since I didn’t add ice, but I didn’t measure – some was added to facilitate blending, then more later to get the consistency I like). That increases carbs and coconut flavor a little, but not excessively.
I used half a medium avocado because that was easier and close enough to 4 TBL.
Glad you liked it! Great, slight modifications.
Nearly 80% fat by calorie? My goodness. In the 1930s, Himsworth was able to induce insulin resistance in a group of healthy volunteers by feeding them a diet that was 80% fat for only a week. In contrast, feeding them a diet that was 80% starch by calorie for a week gave them the best insulin sensitivity and the most stable blood sugar levels during a glucose tolerance test.
http://wheredogorillasgettheirprotein.blogspot.com/2011/05/weve-known-since-1930s-fatty-diets.html
Laurie Endicott Thomas:
Cool paper. Thanks for that. Looks like they were on the cusp of differentiating type 1 and type 2 diabetics.
Anyway, looks like you’ve also stumbled upon Physiological Insulin Resistance, a perfectly normal adaptive mechanism in humans to spare glucose for the brain. You’d die without this adaptation if you ever had to go more than about a day without food.
Here’s some links for you.
http://high-fat-nutrition.blogspot.com/2008/09/physiological-insulin-resistance-devil.html
http://high-fat-nutrition.blogspot.com/2009/09/physiological-insulin-resistance-and.html
http://high-fat-nutrition.blogspot.com/2009/09/physiological-insulin-restisance-guess.html
http://high-fat-nutrition.blogspot.com/2010/02/physiological-insulin-resistance.html
It’s a quite different thing from type 2 diabetes where the subject simply can’t hear insulin well at all.
Actually, type 2 diabetes isn’t physiological insulin resistance, because it is happening in people who aren’t missing meals and whose glucose levels can go sky-high. If they do fast long enough to lose some weight, they become less resistant to insulin.
That’s true, Laurie. physiological insulin resistance applies to all normal people. You’d die without that adaptation, so I’m not really seeing your point.
But feel free to expound, and I hope you read the links.
High-fat diets promote insulin resistance, and high-carbohydrate diets restore insulin sensitivity. This effect has been documented to occur in type 1 diabetics, type 2 diabetics, and healthy people. The populations that eat a high-carbohydrate diet are remarkably free of obesity and diabetes and the other “Western” diseases. The consumption of even small amounts of animal-source foods has been linked to an increase in the risk of death from chronic disease, such as cancer.
So you’re going to parrot the same stuff right under where you already parroted it?