This 4 ingredient healthy orange creamsicle smoothie tastes just like an ice cream and contains carrot, kefir and only one portion of fruit
Rather than creamsicles we have Solaros here in the UK – ice cream on a stick coated with a tangy fruit sorbet; refreshing and indulgent at the same time and a hot weather favourite.
The creamsicle flavours of the tang of the citrus with the creamy vanilla also make a delicious flavour combination for a smoothie. It is also a glorious colour to brighten the dullest of mornings and to transport you to a summer’s day. It is also packed with vitamin C, to help ward off winter colds and ‘flu, as well as beta-carotene, which your body converts to Vitamin A and is essential for healthy skin and eyes.
I try to keep the amount of fruit in my smoothies to one portion or less, and add at least one portion of vegetables to help reduce the amount of sugar and mean I can enjoy a smoothie without the accompanying sugar hit.
Tips for reducing the amount of fruit (sugar) in your smoothies
For creaminess & thickness
- Try adding just a few chunks of frozen banana – I typically use about a third of a fruit
- Add a spoonful of nut butter
- Add ground flax (linseed) or some chia seeds
- Add a 1/4 of an avocado
- Add a spoon of yogurt
For sweetness
- Use frozen banana – for some reason it seems much sweeter
- Add a few frozen grapes
- Reduce the fruit content slowly to get used to it
- Start by adding sweeter vegetables – baby leaf spinach or kale, then carrot, then regular spinach. Once you are used to the flavour you can progress to the hard core greens like kale or chard
- Experiment with the vegetables you use
- Invest in a decent blender that will give a silky smooth smoothie – it does make a massive difference, the texture of unbroken down leafy greens is, quite frankly, horrible
When blending this smoothie I threw in a peeled carrot as well as the peeled orange, it adds colour and texture, with the carrot flavour being almost undetectable. If you are not used to adding vegetables to smoothies then this is good one to start with.
I used milk kefir as my liquid base, it is thicker than milk and has a pleasant tartness and is well worth a try if you have not had it before. Otherwise you can substitute a half and half mixture of milk and yoghurt (diary or non diary) or use a non dairy kefir.
What is Kefir and why is it good for you?
Kefir is a fermented milk drink, made by adding kefir grains to milk and allowing them to do their thing. It’s a slightly sour drink, much like a thin drinking yoghurt. But unlike yoghurt, it’s made with kefir grains; these are a symbiotic combination of yeasts and bacterias that together ferment the milk. They collect into clumps of a couple of centimeters across or so, with an undulating surface much like cauliflower. There are many sources online to buy the kefir grains themselves as well as instructions about how to make it. The many benefits to drinking kefir include:
- It’s a powerful pro-biotic. Kefir grains can contain 30 different types of microbe; many more than yoghurt, so kefir is a great way of supporting gut health, particularly for those with digestive problems.
- Drinking kefir boosts calcium intake, giving stronger bones and helping to prevent osteoporosis.
- The bacteria in kefir transform the lactose in milk into lactic acid, making it far more palatable to those who are mildly lactose intolerant.
- Studies have shown that drinking kefir can help those with allergies and asthma, thanks to its anti-inflammatory properties.
- It’s a great source of protein, phosphorous, vitamins B2 and B12 and calcium.
This 4 ingredient healthy orange creamsicle smoothie tastes just like an ice cream and contains carrot, kefir and only one portion of fruit
- 1.5 glasses Kefir
- 2 small oranges (peeled or juiced)
- 2 small carrots (peeled)
- 1 tsp vanilla extract
- 2 sprigs mint (to garnish)
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Chill the oranges and carrots overnight
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Put all the ingredients into a power blender and whizz until smooth
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Pour into 2 glasses, garnish with a sprig of mint and serve
If your oranges have lots of pips then squeeze them and add the juice to the drink. Add a spoon of nut butter for extra protein. I use the Optimum Blender from Froothie for a silky smooth blend every time.
We used kefir from Bio-tiful diary for the smoothie, which was rich, thick, tangy, but not sour and made the perfect base. Available in natural, Morello cherry or honey & mint flavours, as well as baked milk (not pictured). If you have not had kefir before then it is an excellent place to start.
More smoothies with more vegetables and less fruit try
Another recipe to try using kefir is Choclette’s kefir kale pancakes.
Recipe for Orange Creamsicle Smoothie commissioned by Bio-tiful. All opinions our own.
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I’ve heard a lot about kefir lately and still haven’t tried myself, I had no idea it could be so good for you, I’ll definitely give it a try! And btw lovely smoothie Helen, I really love the extra veggie addition :)
It is not dissimilar to drinking yogurt but so much more complex. We loved this smoothie, I need to make it again.
I often think this about smoothies, it’s a lot of sugar to swig down in one go! Love the look of this creamy smoothie – need to try kefir!
A fruit based smoothie is a massive amount of sugar. I need to go back and rework some of my old recipes to get the fruit content down.
This sounds so bright and flavorful! I’m completely intrigued by Kefir now, as I’ve never had it! Can’t wait to make this smoothie, Helen!
Kefir is delicious, all part of the popularity of fermented foods.
I love Kefir, we always had it in Russia. I will try and find it next time I go grocery shopping
It originated in the Northern Caucasus Mountains. It was a brave person who did not immediately discard the grains.
I need to try Kefir I still haven’t got round to it. There’s a lot of buzz about it. The smoothie looks great too, I’ll have to try the recipe, it looks delicious.
We love kefir, I cannot abide cows milk, but weirdly kefir is fine
Such a beautiful, bright smoothie! I love your tips on how to make smoothies healthier. I actually havent tried kefir yet. Definitely need to add it to the list.
I love a bright colourful smoothie, it reminds me that warm weather and sunshine are coming soon.
You have named the smoothie of my heart. I have always adored Orange Creamsicle, and now you’ve given me a recipe for a healthy drink!
It is a delicious combination, with such a bright and cheerful colour too.
Hmm this sounds delicious, especially if it tastes like a solero. Mich x
just like a solero – tart fruit and the creamy vanilla.
This looks amazing. I’ve never seen or heard of Kefir, so I’m definitely going to look into this more for my smoothies at home!
It is a fabulous drink, and a perfect ingredient for smoothies.
I didn’t know you could buy bottled Kefir! What an easy way for me to try it, and I suppose if I really fall in love with it maybe start making my own, which I’ve heard isn’t too difficult. The consistency of it sounds perfect for smoothies – yours looks fantastic.
We tend to make our own, but the bottled is great if you run out, or your grains are having a sluggish patch, which happens from time to time.
I need to come around so you can teach me the art of smoothies, that sounds and looks super yummy! xx
there really is not much to teach, you need a good blender and then experiment a little.
This sounds super yummy a great breakfast alternative too, adding the likes of avacado, and chia seeds.
This looks tasty ;) would make me feel better drinking it knowing there is less sugar!
Always good to have less sugar.
Oh my gosh, this looks AMAZING. I have to try it.
Hope you enjoy it Sarah.
Hi Helen,
This is my first time of hearing or reading about kefir. I’ll definitely try it out. By the way, i love your glass cup. Does it have a lid?
Once you get into kefir it becomes part of your lifestyle. We usually make our own, but buying ready made is such a good way to get used to it.
Looks and sounds delicous definitely a recipe I need to try.