Baobab and golden berry smoothie recipe

What is baobab?

One of the great things about making a smoothie recipe is the freedom and flexibility you have when doing so. You can use all kinds of ingredients to create a drink that perfectly suits your tastes and health goals. So, with such a wide variety of fruits and vegetables to choose from, why use baobab? Let’s begin by taking a closer look at this unique plant.

The baobab fruit comes from the baobab tree, which is native to mainland Africa, Australia, and Madagascar. The tree has a distinctive appearance, with a broad bottle-like trunk and short spindly branches. People sometimes call baobabs ‘upside down trees’, because their branches resemble roots.

Baobab’s other nickname is the Tree of Life, due to the key role it plays in the local ecosystem. It appears in the myths of several indigenous communities, and some have even served as post offices, chapels, and pubs. So it’s no surprise that this iconic tree has become a symbol of the African continent – and the powder is now a welcome addition to many a smoothie recipe!

Baobab fruits are large and oval, dangling from the tree’s branches inside a hard and downy outer shell. People often dry and grind baobab after harvesting it, then consume the fruit in powder form. It’s also possible to soak the pulp and then blend it to create a simple baobab juice recipe. What’s more, the leaves make a fabulous alternative to spinach, and you can roast the seeds like coffee beans.

However, baobab does more than simply taste good. It also offers a wealth of potential benefits to those who enjoy it. Time to find out more about why adding baobab powder to a smoothie recipe could boost your wellbeing.

Baobab’s impressive health benefits

Practitioners of traditional medicine systems have been using baobab for generations. And what’s exciting is that modern scientific research is finding evidence to support this ancient wisdom. For example, in Africa, people have long used baobab to treat conditions such as fever. And studies now show that the plant does indeed have impressive antiviral, antimicrobial, and antibacterial properties.(1)

Another fantastic reason to use baobab in a smoothie recipe is that the fruit is bursting with vitamins and minerals.(2) These include iron, calcium, magnesium, and potassium, as well as energy-boosting B vitamins. Baobab powder is especially rich in vitamin C, which helps to support the immune system and enhance your complexion.

What’s more, baobab is high in fiber. This has several important wellness benefits. For instance, it acts as a prebiotic, nourishing the good bacteria in your gut. That’s not only beneficial for digestive health, but also supports immunity, brain health, and even mood. Fiber can additionally assist with healthy weight management by increasing feelings of fullness. One study found that adding baobab powder to a smoothie recipe like this one significantly reduced participants’ hunger.(3)

Baobab is also rich in antioxidants and polyphenols. These potent plant compounds help to protect us against oxidative stress and reduce chronic inflammation. This is key because research has linked both to an increased risk of diseases such as arthritis, obesity, and Alzheimer’s.

Finally, evidence suggests that adding baobab to a smoothie recipe may assist with blood sugar management. Studies have found that the fruit can slow the increase of blood glucose levels and decrease the amount of insulin required to keep blood sugar under control.(4) However, further investigation is necessary to clarify this.

How physalis boosts wellbeing

Of course, baobab isn’t the only ingredient in this fruit smoothie recipe that’s good for your health. Physalis also offers a wealth of potential benefits.

Also known as golden berry, Inca berry, and cape gooseberry, this bright and tangy fruit boasts an impressive nutritional profile. For starters, it’s rich in vitamin K, which is crucial for processes such as blood clotting and bone metabolism. The berries additionally contain high levels of carotenoids like lutein and beta-carotene.(5) These support eye health and vision, reducing the risk of age-related macular degeneration and similar conditions. Similar to baobab, physalis berries are also high in vitamin C, fiber, and niacin.

What’s more, physalis berries contain potent antioxidants.(6) These protect our cells against the damage caused by free radicals, which experts have linked with ageing and chronic disease. Likewise, test-tube studies suggest that physalis could have anti-inflammatory properties thanks to compounds called withanolides.(7) So there are plenty of excellent reasons to add this vibrant fruit to your smoothie recipe!

The surprising secrets of cinnamon

In addition to health benefits, physalis brings vivid color and a delicious tart and tropical taste to your smoothie recipe. We’ve balanced this out by also including a sprinkle of sweet and warming cinnamon. And interestingly, this spice has some impressive medicinal qualities of its own.

First, consuming cinnamon could help to reduce the chances of developing heart disease. As well as possessing antioxidant and anti-inflammatory properties, the spice can tackle some of the risk factors for the condition. Studies show it may lower both cholesterol levels and blood pressure, improving blood flow and supporting cardiovascular health.(8)

Cinnamon might additionally work to lower blood glucose levels.(9) Not only can it improve sensitivity to insulin, but the spice may also decrease the amount of sugar that enters the blood after you eat. This could be particularly advantageous for those who have diabetes.

Excitingly, there’s a chance that adding cinnamon to your smoothie recipe could be beneficial for your brain too. Early studies have found that the spice can protect neurons and have a positive impact on neurodegenerative conditions like Parkinson’s.(10) However, further investigation is required to confirm this.

Research also indicates that cinnamon has antibacterial and antifungal properties, which could help fight certain kinds of infection. As if that wasn’t enough, the spice could additionally reduce bad breath and prevent tooth decay.(11) So, from your dentist’s point of view, this might just be the best smoothie recipe to choose!

Fruity and flavorful: how to make this smoothie recipe

Ok, let’s get into the details of how to create this baobab and physalis smoothie recipe. We’re pleased to say it’s quick and easy to whip up – so you’ll be sipping a glass of the finished drink in no time!

Start by gathering together all your ingredients. Pop one banana, two blended carrots, and one cup of whole physalis berries into your blender. Don’t forget to remove the fruit’s papery outer cases first! If you can’t find physalis, you can always use another fruit such as persimmon instead. We’ll talk about more ideas for customizing your smoothie recipe at the end of this post.

Next, pour two cups of almond milk and two or three tablespoons of liquid sweetener on top. We’ve recommended using honey or agave nectar, but you might like to use maple syrup or liquid stevia instead. Whichever you pick, feel free to adjust the amount you use if you want to modify the sweetness of your smoothie recipe. Similarly, you can swap the almond milk for another plant-based variety – like rice or oat milk – if you prefer. Coconut is a particularly good choice as it complements the tropical taste of the physalis.

After that, sprinkle in two teaspoons of baobab powder and a pinch of ground cinnamon. Again, you can alter the amount of spice you include to suit your tastes. Now it’s time to blend. Blitz the mixture until it’s a gorgeous orange color and velvety smooth in texture.

Pour your finished smoothie recipe into serving glasses, then garnish with a dusting of cinnamon and it’s ready to enjoy!

Bananas and carrots: the reliable heart of this smoothie recipe

Before we introduce our baobab powder, let’s take a moment to talk about the unappreciated heroes of this smoothie recipe. Bananas and carrots may not be the most exciting of ingredients, however they’re ideal for creating a creamy smoothie base. What’s more, they’re also extremely good for you.

For example, bananas are great sources of magnesium and potassium, which are both key minerals for heart health. The fruit is also high in resistant starch, a type of fiber that nourishes the gut microbiome and supports digestion. Bananas are especially useful to include in your smoothie recipe if you’ve got an active day planned. That’s because they act as a steady source of energy, plus can help with recovery after exercising.

Turning to carrots, these are loaded with beta-carotene, which the body converts to vitamin A to support eye health. They’re also an excellent source of fiber while still being low in calories, making them advantageous for healthy weight management. Carrot fiber is additionally beneficial for digestive health, nourishing the good bacteria in the gut microbiome. Furthermore, the vegetable may help to improve cholesterol levels. That means using it in a smoothie recipe could be fantastic for your heart.

Meet our baobab powder

For this smoothie recipe to have the maximum potential health benefits, it’s important to choose high-quality baobab. That’s why we source our organic baobab powder directly from small farmers in Mozambique. They use only sustainable and organic techniques to cultivate the fruit, without the use of any harmful chemicals.

Once our team harvests the fruit, they first dry it and then grind it into a fine powder. We don’t use any filler ingredients or other additives, so what you receive is 100% pure baobab. We ship it out to you in environmentally friendly amber glass jars, which you can reuse or recycle once empty. To keep it at its best, store baobab powder in a cool, dry place.

This smoothie is far from the only baobab recipe you’re able to use the powder in. It has a deliciously tart, citrusy flavor, with sweet tropical undertones and subtle hints of pear. As such, it goes well in all sorts of drinks and dishes. While a smoothie recipe is the obvious choice, you might like to mix it into juices or yoghurt too. The powder also goes brilliantly in porridge and breakfast bowls, as well as soups, sauces, and salad dressings. And if you enjoy baking, why not try using baobab powder in bliss balls, muffins, pancakes, or energy bars?

Those who are pregnant or breastfeeding should seek medical advice before taking baobab. This is simply because there hasn’t yet been much research conducted into the safety of the fruit for these groups. Likewise, if you have an existing health condition or take pharmaceutical medication, check with a doctor prior to consuming baobab. This is to help you avoid any unwanted interactions or side effects.

Customizing this baobab drink recipe

This fruit smoothie recipe is a wonderfully refreshing and rejuvenating choice at any time of day. Kickstart your morning with a nutrient-rich glass, or sip on it during the afternoon to boost your energy levels. On hot days, we love adding ice to the blender along with the other ingredients to make the drink even more revitalizing!

Speaking of extra ingredients, we mentioned in the above description that this smoothie recipe is easy to customize. So let’s look at some more ways to do so. One option is swapping the physalis for persimmon to create a baobab and persimmon smoothie recipe. Another idea is to switch out the banana and use mango or frozen pineapple instead. That way you give your smoothie recipe an even more tropical vibe, while retaining its creamy texture. Likewise, you can leave out the cinnamon or swap it for another spice such as ginger to better suit your personal tastes.

This smoothie recipe is a fantastic and simple way to add a more unusual ingredient like baobab to your diet. And with so much opportunity for customization, you won’t get bored of it anytime soon either!