Nourishing Travel Smoothie

by Sarah Breakfast, Drinks and Tonics, RecipesComments: 51

SmoothieEating well while on the road is a serious challenge.   In particular, I find getting a sufficient amount of quality fats to be really tricky given that most restaurants no longer even serve real butter!

Forget about decent milk and cream unless you happen to be traveling to a friend or relative’s home who also eats traditionally.

Adequate fat intake while traveling is absolutely essential as it calms frayed nerves and keeps the blood sugar steady so that you don’t succumb to all the cheap processed carbs and make yourself ill in the process – not to mention packing on a few unwanted pounds!

Here’s a recipe for a quick nourishing smoothie that is loaded with good fats that can be made anywhere with ingredients that can be found even at a regular supermarket.

This is also a good recipe to use if fresh dairy from a small local farm is unavailable in your area or you have simply run out for a few days until the next farm pickup!

Coconut Milk Smoothie

Serves 1-2


1 cup whole coconut milk

2 ripe bananas

2-4 TBL maple syrup

4 egg yolks from good quality eggs

2 tsp vanilla extract

filtered water (optional)


Wash eggs in warm, soapy water and dry.  Crack eggs and separate out the yolks.  Puree bananas with egg yolks  in a food processor or blender.  Add remaining ingredients except water and blend again.   Add additional water if desired to obtain desired thickness.


Source:  Breakfast, Lunch and Dinner by Sally Fallon Morell (talk from the Wise Traditions 2007 Conference)

Picture Credit

Comments (51)

  • Kara

    Well I gave up a diet that used shakes, the company shall remain nameless, trying to loose weight and I have adopted the whole food, traditional diet and I have to say a BIG THANK YOU! I rely heavily on your videos, blogs and FB post. I made your shake today to change up my breakfast routine and LOVED it! I used to gag down the other shakes of the large diet company, guess my body was trying to tell me something :). Thank you again for sharing your vast knowledge! My family has been enjoying our switch to this healthier diet and they made it through winter perfectly healthy except a cold that was completely gone in less than 2 days! Now it’s time for this momma to step up to the plate and join my kids on this healthy diet I have been feeding them. It’s easy for us moms to neglect ourselves in the pursuit of our children’s health, it’s just as important for our kids that their parents are healthy too!

    February 21st, 2013 12:49 pm Reply
  • carole

    please forgive my ignorance, but would i really put a raw egg yolk in this smoothie? I don’t know of a reputable source for eggs, so mine would be from Publix! And did anyone answer about using canned coconut milk??
    thanks so much!

    December 27th, 2012 4:15 pm Reply
  • barb

    when i make pie crust i wanted to use lard hoe do you make lard for deep frying and make for pie crust/

    September 15th, 2012 4:46 pm Reply
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  • Tori LaPlue

    I often like to add vegetables to my smoothies, but I was recently wondering if there is a good source of what vegetables are ok to add raw and which ones should be avoided. I know raw spinach is a no-no, but I often wonder about other greens (lettuce, arugula, kale, turnip greens, etc.) or things like zucchini, squash, or cucumbers. Do you know where I might find this information?

    Since I often make smoothies for breakfast, I would love to add some veggies to all the raw milk, kefir, fruit, eggs, and coconut oil I normally have in there.

    September 5th, 2011 3:16 pm Reply
  • Melissa

    This is amazing!!! Tastes like a banana cream pie!! I reduced the maple syrup to 1 tbsp and only put in one banana and it was plenty sweet. Thanks for this heavenly combo Sarah!!

    August 13th, 2011 5:14 pm Reply
  • Nelly

    I’m still not clear on why not to use the egg whites in smoothies. I put the whole thing in mine. Can someone explain this to me? Some recipes call for the whole raw egg. Some call for the yolk only. I don’t get it.

    August 13th, 2011 11:56 am Reply
    • jami

      I’m not sure about all the technical jargon, but there is something in the egg whites that when eaten raw inhibits nutrient absorbtion in your body. The yolk contains the majority of all that good stuff we want when we eat eggs.

      August 13th, 2011 12:39 pm Reply
  • Krissy

    Sounds good, but I’d skip the maple syrup as that will add tons of sugar. The bananas will naturally sweeten it.

    August 12th, 2011 9:51 pm Reply
  • Nikki @ Project: Family Cookbook

    what do you do with all of the egg whites? Just toss or do you save them for egg white omelettes or something else? Feed my daughter egg yolks, use egg yolks for this that and the other and I guess I feel as though I am wasting.

    August 12th, 2011 8:03 pm Reply
    • Sarah, The Healthy Home Economist

      Check out my video under the “sweets” section for protein cookies made with egg whites. This is how I use mine up.

      August 12th, 2011 8:05 pm Reply
  • Nancy McAuliffe

    So happy to find your blog. I’ve watched many videos and even taken 2 separate classes on line regarding traditional cooking. I really appreciate yours! They are short and to the point!! I seem not to do very well with chicken eggs right now and a friend suggested I try duck eggs. Just wondering if I can eat them raw as well? This smoothie looks great. Thanks for all the information you provide.

    August 12th, 2011 7:55 pm Reply
    • Sarah, The Healthy Home Economist

      Sure, raw duck yolks are fine too. Just get good quality ones and wash them in warm soapy water before cracking.

      August 12th, 2011 9:27 pm Reply
  • Mary

    Hi Sarah,

    I just love this idea. Also, I wanted to mention that traveling with a stick blender might be good idea. Especially if your staying in a hotel room. Today most hotel rooms have a small fridge so you could keep the eggs in there and then whip up the smoothy with the stick blender before heading out for the day. And you could even pour it over ice from the ice maker. I am definitely going to try this.



    August 12th, 2011 4:43 pm Reply
  • WordVixen

    Awesome idea! I was already planning to pre-mix some coconut milk smoothies for the travel part of our next trip to Disney, but I didn’t think about making them there. But, it’s true, coconut milk in cans would travel well, and a stick blender and large mug are small enough to pack. They have bananas there if I don’t want to chance it traveling. Though I might buy those squeeze packs of PB or almond butter instead of bringing a jar (I make mine with cocoa powder and PB).

    Question: Since hubs won’t do sit down restaurants at Disney, I end up hurting for veggies by the end of our trips. Raw carrots and celery don’t do it for me, so I thought I’d bring my Easy Sprout Sprouter and some green lentils and just use those. Do you think there is any harm in eating raw sprouted lentils for a few days in a row? I’m not too concerned with lectins and phytic acid in them given the amount of unnatural food-like substances that I’m likely to consume while there. (and I do plan on bringing real butter in my purse, and possibly coconut oil as well).

    Also, any idea if an olive oil based home made dressing would go bad after a few hours in an uninsulated purse? I’m thinking mainly just olive oil, rice vinegar, some unpasteurized soy sauce, and seasonings. That’s pretty stable, right?

    August 12th, 2011 4:42 pm Reply
  • Michael L.

    Mercola recommends using the whole raw egg since the yolk helps with the not so good element in the white. I’d hate to waste the white like that, but of course, the yolk alone tastes better!

    August 12th, 2011 4:40 pm Reply
  • Lilian Ramsay Hagenaars via Facebook

    I’ve thrown in the towel when it comes to eating well while traveling–it’s a perfect opportunity to fast!

    August 12th, 2011 3:07 pm Reply
  • Paula Bellman via Facebook

    an avocado give the same smoothness as the banana but without all the sugar. If you’re stopping at the store to get bananas, you could buy some berries and use those too!

    August 12th, 2011 2:52 pm Reply
    • T.

      Well, I am currently in the middle of my fifth time driving across the country, coast to coast. I can attest that the smoothie does work better with the avocado. I have been completely self-suffcient for three days and am eating the organic meat and vegetables and whole grains that I packed. Coconut manna is the biggest blessing to me right now. It is amazing for the road in a myriad of ways. Also coconut oil. It is essential that I maintain optimum nutrition while I am on the road and all I need is a blender and a cooler and a small fridge in the hotel. It is possible to travel and eat just as good as when you are home with careful planning and thoughtful decisions. Thank you for writing this blog!!!

      August 16th, 2011 11:04 pm Reply
  • Heather

    I have a bunch of good stainless steel thermoses and always fill them with delicious soups or stews when we go on a road trip. I’ll be adding these smoothies to our on the road meals now too. Thanks for the tip.

    August 12th, 2011 12:58 pm Reply
  • BeccaOH

    I’m just starting into doing all traditional foods, and I’m worried about a trip in September. I’ll be flying and stuck with a car in a downtown hotel for 4 days. I’m thinking of requesting a gluten free meal plan from the convention, but I have no medical reason to do so.

    I’d love to take along some foods and my kombucha, but I just don’t see how I can do much since I’m flying. And I really need healthy food energy for this conference.

    Your smoothie sounds good, and I may be able to incorporate it into a trip I’m taking in October where I’ll be driving. Now I need a cooler that I can plug into the car. :)

    August 12th, 2011 12:44 pm Reply
    • BeccaOH

      I meant WITHOUT a car or transportation while in the city. :(

      August 12th, 2011 12:47 pm Reply
  • Gregatron

    Sounds good but lacking in protein. What about using the whole egg? Also I usually bring some of Mercola’s Power Protein powder along with me. This is the Proserum protein from unheated milk of pasture fed organic cows. It makes me feel better than just about anything.

    Thanks for being a shining beacon amidst the nutrition fog.

    August 12th, 2011 12:44 pm Reply
    • Sarah, The Healthy Home Economist

      Don’t forget the egg yolk contains 40% of an egg’s protein!! Hard to believe but true!

      August 12th, 2011 1:01 pm Reply
  • Sally_Oh

    This is perfect for me, too — I’m on the road 2-4 weeks a month right now and the food SUCKS. Omg, it is the worst thing about road life. I always look for mom and pop diners so I can get a couple of eggs fried in the am. Some towns don’t have anything but franchises. I am appalled. So thank you for this!

    I take honey with me on the plane packed in a small jar but can easily substitute the maple syrup. I always check for a whole foods or natural grocer when I’m going to a city so I’ll know what to expect. The probiotic capsule is a good addition. I’m wondering like the first poster: canned or one of the cartons of coconut milk/cream?

    Also, on the eggs. You say separate out the yolks and I’m assuming you mean use the yolks, right? Just checking… you must mean that because there’s like NO fat in the whites, lol.

    The shaker thing won’t work with the bananas. I have one and it doesn’t even work that well with just powder. I’m going to look for a travel blender. I have friends who work on the road like I do and many have a travel blender.

    To T.: yes, all that. Nice big cooler in your car, get a car charger so you can plug in the blender — you can get an all-purpose one at Radio Shack. I drive a lot and I use that to charge my ipod and my computer and phone.

    August 12th, 2011 12:41 pm Reply
    • Sarah, The Healthy Home Economist

      I guess I got ahead of myself a bit. I was thinking you could mash the banana with a fork and then put in the smoothie cup with the ball/other ingredients and then shake it up. If the banana is nice and ripe it should mix pretty well. Not as well as a blender, but it would be passable I’m thinking.

      August 12th, 2011 1:04 pm Reply
  • Gail Romer via Facebook

    Thank you Sarah ; )

    August 12th, 2011 12:10 pm Reply
  • Gail Romer via Facebook

    Thank you Sarah ; )

    August 12th, 2011 12:10 pm Reply
  • Tammy Lee Rodriguez via Facebook

    oh yeah… and pickles!!! FERMENTED!! :)

    August 12th, 2011 12:08 pm Reply
  • Tammy Lee Rodriguez via Facebook

    we take smoothies with us when we travel… and pop corn and healthy crackers and hard boiled eggs and kombucha and dried and fresh fruit… last week we stayed at super 8 hotel in branson… they had a fridge in the room.. it was sooooooooooo handy!!!!

    August 12th, 2011 12:08 pm Reply
  • kelly

    I had to laugh when I saw the add that comes up on this post “Country Crock”. You know someone new to blogs might think you did that and the country crap is OK! It’s a shame you can’t control who advertises :/

    Smoothie sounds yummy

    August 12th, 2011 11:48 am Reply
    • Sarah, The Healthy Home Economist

      Yeah, some of the ads are lousy and no method of screening them out is perfect. Then again, I think the vast majority of folks realize that ads do not necessarily represent the views of the hosting site.

      August 12th, 2011 12:05 pm Reply
  • T.

    I am leaving to drive across the country on Sunday and I am seriously concerned about getting the best nutrition I possibly can while on the road so this post could not have come at a more perfect time! However, I don’t see how this recipe is really travel conducive (at least not for coast to coast travel) – finding a grocery store in the middle of nowhere, getting refrigerated items, carrying a blender or food processor with me and then making this in the parking lot? I am trying to plan what to bring and make so that I am self-sufficient but I am overwhelmed.

    August 12th, 2011 11:36 am Reply
    • Sarah, The Healthy Home Economist

      You can get those little smoothie containers that contain a stainless steel ball in them and you can shake it up and mix it that way.

      August 12th, 2011 11:59 am Reply
    • Ashley Chin

      Another idea for “car smoothies” – if you have a stick blender you can buy a small “outlet” that goes into your cigarette lighter and the other side is a regular looking outlet (I think it was $30-40 at Radio Shack) and plug it in that. Kind of a pain I know, but I just finished a 2000 mile road trip and did not have “good” food to eat and really paid for it!

      August 12th, 2011 3:09 pm Reply
  • HealthyHomeEconomist (@HealthyHomeEcon) (@HealthyHomeEcon) (@HealthyHomeEcon) (@HealthyHomeEcon)

    Nourishing Travel Smoothie – The Healthy Home Economist

    August 12th, 2011 11:22 am Reply
  • HealthyHomeEconomist (@HealthyHomeEcon) (@HealthyHomeEcon) (@HealthyHomeEcon) (@HealthyHomeEcon)

    Nourishing Travel Smoothie – The Healthy Home Economist

    August 12th, 2011 11:22 am Reply
  • Annika Rockwell

    My variation on this recipe would be to add a couple ice cubes, skip the maple syrup to reduce sugar (the bananas are plenty sweet enough), and then I would open 1 capsule of probiotics. My favorite is HLC Intensive by Pharmax.
    I always travel with a few days supply of probiotics in a little pill holder or ziplock since my stomach and immune system are the first things to get negatively affected during a trip (air travel, poor quality food in restaurants, less sleep, etc).

    August 12th, 2011 11:15 am Reply
  • Kelly the Kitchen Kop

    Morning Sarah!
    I love the idea to use coconut milk! I’m going to try this, I hope my kids like it, they like Coc oil in things so we should be good.

    Danielle, egg whites aren’t good to eat raw (due to their avidin content which acts as an anti-nutrient when uncooked), but egg yolks are super good for us if from a farmer you trust. :)


    August 12th, 2011 11:13 am Reply
    • Danielle

      Good to know Kelly – thank you!

      August 12th, 2011 3:11 pm Reply
  • danielle

    Thanks Sarah! Question – who only the yolks. I saw the same in your ice cream video. When I’ve made ice cream in the past (family recipe passed down) it called for the whole egg.

    August 12th, 2011 10:58 am Reply
  • Kathryn

    I didn’t realize good fats help calm your nerves – that is so good for me to know. :-) thanks for the info and recipe.

    August 12th, 2011 10:56 am Reply
    • Sarah, The Healthy Home Economist

      Oh yes for sure good fats keep you focused and calm. I am a wreck without my fats! :)

      August 12th, 2011 11:24 am Reply
      • Jessica

        Well with the way I’ve been acting lately, I think I should start eating a stick a day! Haha!

        May 5th, 2013 5:06 pm Reply
  • Jeni

    THANKS for pointing out: “most restaurants no longer even serve real butter!” This is SO TRUE! I was blown away at this discovery! Even a place like Jasons Deli (Organic based deli) I have to ASK for REAL butter from their catering department, otherwise, its some bizzare mix of ingredients called “butter”. SCARY!!

    August 12th, 2011 10:52 am Reply
    • Stephanie

      I was recently at a seafood restaurant on the water. I knew their all you can eat crab would be fresh, but was horrified with the 2 small cups of melted “butter.” I pushed it aside and as it cooled in never changed texture or solidified. The waitress asked-you don’t want the butter? I told her-That’s not real butter!

      August 12th, 2011 12:20 pm Reply
    • Justyn

      It’s the same with trying to get cream for your coffee, in most restaurants. We were at a breakfast/lunch place a few weeks ago and I asked for real cream or half-and-half. The waitress pointed at the room-temp hydrogenated oil “creamers”. I explained that I wanted something without hydrogenated oil. Since they didn’t have cream or half-and-half I asked about whole milk. Nope… but she thought they might have a few small cartons of ultra-pasteurized 1% in the back somewhere. Never mind. 😛

      August 12th, 2011 3:10 pm Reply
      • Sarah, The Healthy Home Economist

        Oh my ! No real butter for dipping your crab or lobster? No cream or half and half?

        NO WONDER it seems like so many folks are so crabby these days! Everyone’s blood sugar is seesawing all over the place with no decent fats around!

        August 12th, 2011 4:27 pm Reply
  • Amanda T

    Another question: Would it be better to buy coconut cream concentrate instead of canned coconut to avoid the sulfites, guar gum, and really just a watered down product? I found that Tropical Traditions offers coconut cream concentrate in glass, so no BPA, too.

    August 12th, 2011 10:03 am Reply
    • Mary

      Oh Amanda…I’m glad you brought this up. I was wondering the same thing. I think the Tropical Traditions coconut cream concentrate would be a great idea. And it would be easy to travel with.

      August 12th, 2011 4:37 pm Reply
  • Amanda T

    Would you use canned coconut milk, as that would be easiest to find on a road trip? If so, what kind is best to buy? I’ve just “homemade” the coconut milk before.

    August 12th, 2011 9:52 am Reply

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