This Maca Smoothie with sunbutter is a superfood smoothie that tastes like healthy caramel milkshake! The sweetness of the mulberries and complimented with the caramel flavor of lucuma for the perfect breakfast. It's the perfect smoothie without bananas or yogurt.
Maca powder has been shown to be helpful for hormonal health, making this smoothie great for those struggling with menopause, low energy, and infertility.
The best part of this maca smoothie is the flavor! Although the ingredients are unique, they're extremely shelf-stable, making this smoothie a great one for when you're low on fruit.
You'll love this maca smoothie recipe because:
- Delicious - It tastes like a milkshake but it healthy for you.
- Packed with superfoods - Maca powder, mulberries and goji berries all contain health benfits.
- Low glycemic index - This is a low GI smoothie with the sweetness coming from the lucuma.
- Nut and banana free - The ingredients are great for keeping in the pantry for whenever you have a craving!
Jump to:
What is Maca?
Maca powder, a superfood, is a Peruvian root crop that is said to improve fertility, aid menstrual issues, reduce the symptoms of menopause, clear acne, regulate hormone balance, and remedy fatigue.
It also boosts mental clarity and performance, something all people with migraine need. It was something I began when we decided to try to conceive, as I struggle with infertility and egg quality.
A 2014 study showed maca root could be helpful for memory. It should be taken in small quantities so I usually add ½ teaspoon of the powder my smoothies. Occasionally people report digestive upset with maca, but are most likely using it in larger quantities.
The flavor is very earthy, so mixing it with smoothies masks the stronger taste. Paired with the sunflower seed butter, mulberries, and lucuma, you'll hardly taste the maca in this maca smoothie.
Ingredients
I know this ingredients for this maca smoothie are a little unique, but these ingredients can also be used in other smoothie recipes to bump up the superfoods and antioxidants.
- Dried Mulberries - Typically it's difficult to find fresh mulberries, but freeze-dried white mulberries are widely available in health food stores and on Amazon. I like to use Navitas. Mulberries are a good source of iron and vitamin C.
- Ground Maca - Gelatinized refers to the processing of the maca root, it does not contain gelatin, and often this can be easier to digest. Typically this can be found at health food stores, Whole Foods, and on Amazon. I use the Navitas brand.
- Lucuma Powder - Don't skip this! I love using lucuma powder in baking and as a smoothie sweetener. It's got a caramel-like, butterscotch flavor to it, making it a great substitute for banana in smoothies. It's also a great low glycemic index sweetener which helps prevent blood sugar spikes - important with smoothies! This Peruvian superfood is high in antioxidants and also a good source of potassium. You can order lucuma powder online or find it in health food stores.
- Sunbutter - I use a roasted and salted sunbutter in this recipe, but any kind will do. If you hate sunflower seed butter, just substitute it with pumpkin seed butter to keep this nut free.
- Goji Berries - Goji berries protect against cancer, can help provide anxiety and stress relief, and stabilize blood sugar. They may interact with some blood thinners and diabetes drugs so ask your doctor before using. This can also be omitted from the recipe without greatly changing the flavor. Goji is online or at health food stores.
- Vanilla - Vanilla extract adds a wonderful cookie-like flavor to the recipe and makes it taste like a milkshake! Use any type you like. For alcohol free, Trader Joe's has a good one.
- Milk - Any type of milk will work with this recipe. I like to use oat milk or hemp milk for extra protein.
How to Make a Maca Smoothie
This maca smoothie recipe is simple to make if you have a good blender. I recommend a high-speed one like Vitamix, Ninja, or Nutribullet.
- Add the dry ingredients to a blender. I know it seems weird to not put a bunch of fruit in there - trust me! It will be ok.
- Add the milk + ¼ cup of water and blend on high speed till everything is smooth. There should be no bits of fruit left.
- Add in ice, ½ cup at a time, blending on low first and turning the speed up to high gradually. Add enough ice till desired thickness is reached. The flavors are pretty powerful, so it would take a lot to water it down.
- Pour into a glass and serve!
Recipe Modifications
Other optional add-ins for this maca smoothie are:
- Add spinach or kale for some extra greens!
- Frozen cauliflower - this would make it extra creamy and good for a healthy milkshake substitute. Start with ⅓-1/2 cup.
- Hemp seeds or protein powder for extra protein.
Recipe FAQ
Maca is a great addition to smoothies for those looking to support hormonal health. Whether you struggle with infertility, menopause, or acne, adding a little bit to your breakfast can be beneficial to increase energy, mood, and clear skin. Just ask your doctor before adding it to your diet!
I recommend using ½ teaspoon. Not only is maca very earthy in flavor, but it can also cause some digestive upset if too much is taken. A lower amount still gives you the health benefits but without sacrificing flavor!
If you're on blood thinners or have hormone sensitive conditions like breast cancer, you should check with your physician before adding maca to your daily smoothie. It's always a good idea to run any new supplement by your doctor first!
Healthy Smoothie Recipes
For more recipes with health benefits like this sunbutter maca smoothie, check out these posts.
If you make any of my recipes, don’t forget to tag me #thedizzycook or @thedizzycook on Facebook and Instagram. And please leave a review below!
Maca Smoothie
Ingredients
- 3 tablespoons sunflower seed butter
- ½ teaspoon maca powder
- 1 tablespoon lucuma powder
- ⅓ cup dried white mulberries
- 2 tablespoons hemp seeds or chia seeds
- ¾ cup milk (any kind)
- 2 teaspoons vanilla extract
- ¼ cup water
- 2 tablespoons dried goji berries (optional)
Instructions
- Place the dry ingredients in the blender, then add milk, vanilla, and ¼ cup of water. Blend until totally smooth, stopping to scrap down the sides if needed.
- Add ½ cup ice and blend till smooth. Keep adding ½ cup ice until desired consistency is reached. Taste every time to make sure it isn't getting watered down. The smoothie itself has a strong flavor, so it should take a lot to water it down. Serve immediately.
- If using goji berries, spinach, or any additional add ins, add those with the dry ingredients.
Notes
- Maca powder, dried mulberries, and lucuma powder can all be found online through amazon or health food stores like Whole Foods.
- Protein powder can also be added!
- Sunflower butter can be substituted with pumpkin seed butter.
- The recipe is calculated with hemp milk. Any kind of milk will work here!
Nutrition
This post was originally titled "Sunbutter Smoothie" and posted Jan 3, 2018. It was updated December 3, 2021 to include new photos, recipe instructions, recipe edits and a new title. Below is an original image
This is a very unique and tasty smoothie. I love smoothies for breakfast and having a recipe with mostly shelf stable ingredients really is pretty handy. I enjoy your book and site and find them very useful.
Yes!! Such a good point! The ingredients will last you for a long time.
This smoothie is delicious! I love that the ingredients are easy to keep on hand, and it’s simple to make. It’s very filling, too!
Thank you, Liz! That's a good call out. It definitely is more filling than the average smoothie!
I used to have a smoothie with blueberries, spinach and bananas every morning before I started the migraine elimination diet. No wonder I had so many headaches! I do miss bananas so I’m definitely going to have to try this smoothie recipe.
I hope you enjoy it. It's nice to not have to have a lot of fruit on hand, these ingredients are pantry shelf stable for a long time.
I don't understand why use an expensive ingredient like lucuma. It has potassium, and sugar. A little Vit C and Iron. No Protein and no fiber. What's the benefit?
Lucuma is a superfood with a low glycemic index for sweetener so it doesn't spike your blood sugar like other sweeteners. It makes a great substitute for banana.
Arent the dried berries u use have sulphates in them? I was told to stay away from dried berries cause they can cause migraines
Hi Maxi, No - I do not buy any dried fruits with added sulfites or sulfur dioxide. They are possible to find, especially with organic fruits. Trader Joe's has some unsulphered dried fruits. Also some dried fruits can contain more naturally occurring sulfites than others too. Prunes, raisins, and apricots are on the high side so I avoid those.
Alicia,
It is Aunt Joan here. I tried your Sunbutter Smoothie this morning. It was really good. Joey and Grandma told me about your site and I found it very well put together and interesting. I told several of my doctors about it for their patients. It is great that you are trying to help others.
After six years of suffering with pain myself, I finally found out that I have fibromyalgia. I even felt better after the diagnosis because I finally knew what it was. I had thought it was polymyalgia like my dad had, however, after a course of Prednisone, I knew it was not that so looked for a doctor and found one in Dallas who diagnosed me. Of course with my EDS, it does complicate the condition, but I guess we just have to deal with what we have been dealt the best we can.
Keep up the great work and God Bless.
Aunt Joan
Hi!! I've been trying to get grandma on the diet as migraines are genetic and we have similar symptoms. Not sure I can convince her to give up her bananas and canned goods though. 🙂 I'm so glad you're enjoying it.
That's really interesting. The more involved I become in this world the more I realize fibromyalgia is also common with chronic migraineurs too. I'm glad you were finally diagnosed, that's sometimes half the battle. I will have you give you guys a call soon to catch up.