Why You NEED Lucuma in Yo Life (Plus a Yummy Lucuma Peanut Butter Smoothie)

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Hello Lovelies:

I don’t know about you, but the first time I heard the word lucuma I kind of thought that it sounded like the name of some weird alien planet. But, good news, it’s actually an awesome healthy plant (from this planet) waiting to take you on a delicious flavour adventure. And I think our first stop should be over at Lucuma Peanut Butter Smoothie Ville! Wanna join me?

Let’s talk about why Lucuma deserves a permanent spot in your kitchen. Trust me – your sweet tooth is gonna love this!

Why You NEED Lucuma in Yo Life (Plus a Yummy Lucuma Peanut Butter Smoothie) Learn about the health benefits of lucuma, the sweet, delicious superfood powder. Plus we've got a delicious gluten free, vegan smoothie recipe you'll adore. Click through for all of the goodness and a free healthy dessert recipe bonus download! #smoothierecipe #veganrecipe #healthydessert #healthyeating

What the Heck is Lucuma

While it’s quite possible that you’ve never heard of this one, our friends over in Peru are pretty flipping familiar, nay, in love with lucuma. So in love in fact that lucuma is their most popular ice cream flavour (take that chocolate and vanilla!)

What makes it so delicious? 

Sometimes called the ‘Gold of the Gods’, lucuma is basically nature’s attempt at healthy, natural caramel. And oh boy did she ever do a good job! This awesome plant adds a delicious, soft, sweet flavour to any dish.

And, good news, it has some healthy goodness to offer too! 

Why You NEED Lucuma in Yo Life (Plus a Yummy Lucuma Peanut Butter Smoothie) Learn about the health benefits of lucuma, the sweet, delicious superfood powder. Plus we've got a delicious gluten free, vegan smoothie recipe you'll adore. Click through for all of the goodness and a free healthy dessert recipe bonus download! #smoothierecipe #veganrecipe #healthydessert #healthyeating

You didn’t think I just wanted to take you on a delicious lucuma peanut butter smoothie adventure, right? I mean, I totally do. But there’s some nutritious awesomeness to be had here as well! Lucuma brings a fair amount of beta carotene and vitamin B3 to the mix and adds some iron, calcium, vitamin C and fiber to the table as well.

Vitamin B3 is important for energy production, helping to convert proteins, fats and carbs into energy (pretty cool, right?) It’s antioxidant properties protect your body from excessive tissue damage (source). Vitamin B3 even plays an important role in hundreds of enzymatic processes and even helps your cells replicate your DNA (source). So cool, right?!

Beta carotene is a beautiful antioxidant that aids in protecting your body from free radical damage. Plus it has some wonderful anti-inflammatory and immune-enhancing properties and can even aid in defending your skin against sun damage (source). We can certainly never get enough of that.

If beta carotene wasn’t already looking cool enough, it’s also involved in cell to cell communication. Think about it like the the vitamin version of that string-can telephone setup you had as a kid! And hey, beta carotene can also be converted into vitamin A under the right circumstances, helping to prevent a deficiency (source). Booyah!

One of my favourite parts? Raw lucuma powder may be sweet as a button but it’s low glycemic baby! Keeping those sassy blood sugar levels in check. Total win! While you can’t typically track down fresh Lucuma in Canada, I love to use Prana’s Raw Lucuma Powder. As long as you’re getting 100% raw lucuma goodness (even in powdered form) you’re on the right track!

Related: Pumpkin Apple Crumble with Caramel Sauce

Ready to give lucuma a try?

I highly recommend that you get your hands on some lucuma powder stat. And I definitely encourage that you make this lucuma peanut butter smoothie soon thereafter. Let’s dive in!

Lucuma Peanut Butter Smoothie

Why You NEED Lucuma in Yo Life (Plus a Yummy Lucuma Peanut Butter Smoothie) Learn about the health benefits of lucuma, the sweet, delicious superfood powder. Plus we've got a delicious gluten free, vegan smoothie recipe you'll adore. Click through for all of the goodness and a free healthy dessert recipe bonus download! #smoothierecipe #veganrecipe #healthydessert #healthyeating

Lucuma Peanut Butter Smoothie

A delicious gluten free, vegan smoothie that tastes sinful but totally isn't. Works for breakfast or dessert. 

Course Breakfast, Dessert, Drinks
Cuisine Dairy Free, Gluten Free, Refined Sugar Free, Vegan, Vegetarian
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2 People
Author Sara - Ms. Health-Esteem

Ingredients

  • 1/2 Cup Lucuma Powder Like Prana Raw Lucuma Powder
  • 1 Frozen Banana
  • 1 Tbsp Coconut Oil
  • 2 Tbsp Organic Peanut Butter
  • 1 Tsp Vanilla Extract Like Organic Traditions
  • 2 Cups Coconut Milk Or Non-Dairy Milk of Choice
  • 1/4 Cup Pure Canadian Maple Syrup
  • 1/2 Tsp Cinnamon

Instructions

  1. Combine all of the ingredients into a blender and blend until smooth.

  2. Optional - Coconut Milk Whipped Cream (See post for a link to the recipe)

That’s one delicious looking Lucuma Peanut Butter Smoothie, right? I’m so excited for you to try it out! If you want to add coconut milk whipped cream on top (like I did) simply half the whipped cream recipe from my gluten free, vegan strawberry shortcakes.

Have you tried lucuma before? Excited to check it out? What are your favourite ways to enjoy it? Let me know in the comments below!

Health and love,

sara-signature

Thought of the day: Life is full of sweet discoveries.

Want to get your hands on more healthy dessert options? Click here (or on the photo below) to access my free healthy dessert recipe e-book! Total yum town. <3

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Sara | Ms. Health-Esteem

Sara Flanagan is a wellness writer and the creator of www.mshealthesteem.com, where she shares her story of being diagnosed with Graves Disease, a chronic autoimmune disease, and empowering herself to do everything she can to thrive in spite of her diagnosis. She writes articles on self-love, acceptance, wellness and nutrition. Join the Health-Esteem Family today and share in the journey.

31 Comments

  1. Reply

    Jamie

    March 7, 2018

    I’d never heard of Lucuma. Can we get it here? Where do I buy it???? I love caramel so this sounds like heaven (caramel usually has gluten in it- so annoying). Peanut butter is another fave so I’m pretty much in love with this recipe. Yum yum and yum.

    • Reply

      Sara

      March 8, 2018

      I’m so glad you’re excited to give it a try Jamie! It sounds like you and I have similar tastes (peanut butter is one of my major vices hehe). I had the exact sames questions as you when I first heard about lucuma and I’ve found that (at least around here) most health food stores carry it or will order it in for you. I’ve been using Prana but Organic Traditions and Navitas are good brand options that I know of too. I imagine you could order them online if you needed to too <3.
      I hope you adore it as much as I do! I'd love to hear your thoughts if you do give it a try ^^. Discovering new foods is so much fun, eh? <3

  2. Reply

    Jasmin // VeeatCookBake

    March 8, 2018

    Hun this is such a great recipe. Can’t wait to make this. Have to buy lucuma..😍

    • Reply

      Sara

      March 8, 2018

      Oh I’m so excited for you to try it Jasmin! Yay! Thank you so much sweetheart. Let me know what you think 😘💙💜

  3. Reply

    J

    March 10, 2018

    This sounds delicious. I love finding things that are good for you and taste good. It’s the best of both worlds.

    • Reply

      Sara

      March 14, 2018

      I couldn’t agree more J! It’s truly the best. Have you tried Lucuma before? I hope you get the chance to treat yourself to some. <3 It's too good to miss out one ^^

  4. Reply

    Raina Ross

    March 11, 2018

    Why have I not heard of this before??? Sounds delish!

    • Reply

      Sara

      March 14, 2018

      Oh my goodness Raina, I thought the same thing when Lucuma first found me. It’s truly delightful. I hope you treat yourself to some. Truly Nature’s candy ^^. Let me know what you think!

  5. Reply

    Dr. Elise Ho

    March 11, 2018

    You had me at smoothie and this sounds like a great one.

    • Reply

      Sara

      March 14, 2018

      Oh yay! So happy you’re a fellow smoothie girl Dr. Elise. They’re truly the best! I love that they’re so delicious and healthy but often taste so sinful. It’s the perfect blend of goodness. I hope that you get to treat yourself to this one. I’d love to hear what you think. Have a beautiful day hun!

  6. Reply

    Janelle @ Simply Nel Belle Blog

    March 11, 2018

    Looks so tasty! I’ve always loved smoothie recipes.

    • Reply

      Sara

      March 14, 2018

      That’s wonderful Janelle! Smoothies are truly the best. I hope that you get the chance to try this one. It’s like a delicious, sinful dessert but it’s totally good for you. Which, in my books, is a win! Hope you adore it too. Bon appetit!

  7. Reply

    Vox

    March 12, 2018

    Wow! I had never heard of lucuma until this post, but you make it sound so yummy that I am going have to find some and give it a try! Thanks for enlightening me. 😀

    • Reply

      Sara

      March 14, 2018

      Yaaaasss! I hope you find some and adore it. It’s sooo good and yet not well known. You should be able to track it down at your local health food store but, if it’s not there, you can order it online too. Let me know what you think! Always happy to share new foods Vox <3. Delicious meals are better shared. Enjoy!

  8. Reply

    Becky Chernyk

    March 12, 2018

    Yum! Anything with peanut butter.. sign me up! and in smoothie? even better!

    • Reply

      Sara

      March 14, 2018

      That’s awesome Becky! Peanut butter is the best. It’s actually my favourite snack. And in a smoothie… oh it’s heaven! So glad you agree. I hope you get the chance to try this one. It’s yum town ^^. Enjoy! <3

  9. Reply

    hleguilloux

    March 13, 2018

    Such an interesting ingredient to add to a smoothie! I also really enjoy the fact that you added some Canadian Maple Syrup to your recipe. 🙂 I’m going to look for Lucuma next time I’m at the store! Or do you usually buy it online?

    • Reply

      Sara

      March 14, 2018

      Thank you Heather! I’m so glad you’re excited to try lucuma. I hope you get to – it’s too good to pass up on, I swear! I often pick it up at the local health food store here but you should be able to order it online if all else fails. I like the Prana Brand, but Organic Solutions and Navitas are great too. Let me know if you track it down.
      I actually never used to specify when it came to maple but then someone asked me if that Aunt Jemima stuff would be ok and I was horrified. Kind of takes away from the whole health thing, so I thought I should be more specific.
      I adore maple syrup! So happy Maple season is just around the corner. Are there any sugar shacks new you? Hope you get to indulge. Have a beautiful day hun <3

  10. Reply

    spiceitupp

    March 13, 2018

    Have never tried Lucuma before. Sounds like a great alternative to sugary smoothies! Will look out for it!

    • Reply

      Sara

      March 14, 2018

      I hope you get your hands on some hun! It’s one of nature’s candies. So good! I’d love to hear what you think. Let me know. Enjoy! <3

  11. Reply

    Jessica

    March 13, 2018

    While I hate PB, lucuma sounds like a little slice of heaven! I need to find this stuff in my little rural area!

    • Reply

      Sara

      March 14, 2018

      Do you like other nut butters Jessica? This should still taste good with Almond or Cashew Butter. And I’m sure it would work with others too if you preferred. And hey, you could always play with the recipe and make it your own if nut butters aren’t your thing. I hope that you get your hands on some lucuma. It’s truly a treat. Let me know what you think <3

  12. Reply

    Lydia Young-Samson

    March 14, 2018

    Wow! Sounds super yummy! I want one now!

    • Reply

      Sara

      March 20, 2018

      I’m so excited for you to try it Lydia! I hope you love it. Have you tried lucuma before? It’s such an exciting addition to any kitchen. So many possibilities ^^. Let me know what you think! <3

  13. Reply

    Linda e

    March 15, 2018

    Very interesting

    • Reply

      Sara

      March 20, 2018

      So happy you’re interested in the recipe Linda! I hope that you get the chance to give it a try :).

  14. Reply

    Nina | Lemons and Luggage

    March 19, 2018

    Oooh, this recipe sounds amazing! I loooove peanut flavor!

    • Reply

      Sara

      March 20, 2018

      Me too Nina! You have great taste ;). Peanut butter is the best! I’m actually working on a raw peanut butter cookie recipe post for tomorrow as we speak haha. I may have a problem! I hope you get to enjoy something delicious and full of delicious peanut butter soon too :). Let me know what you think if you have the chance to treat yourself to this recipe!

  15. Reply

    Cherie Julie

    March 20, 2018

    I am happy you shared this because as a vegan I am always searching for new additions for my smoothies! I also love the Prana brand of superfoods so I will check it out!!

    • Reply

      Sara

      March 20, 2018

      Oh I’m so happy you’ll be trying lucuma Cherie! That stuff is brilliant. I’d love to hear what you think ^^. Prana really does have so many amazing options, eh? Do you have a current go to fave? Hope you adore your next smoothie hun. Happy Tuesday 🙂

  16. Reply

    janna conner

    April 16, 2018

    never heard of lucuma but I’m gonna track it down and try it. sounds great!

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