Mint, Pea, Cacao & Coconut Smoothie (GF, DF, Raw)
A refreshing, nourishing blend with nostalgic flavours and modern wellness energy.
When I think about recent health trends, three words seem to rise to the surface again and again — Raw, Green Smoothies, and Coconut. They’ve woven their way into conversations, cafés, cookbooks and home kitchens, nudging aside what once felt like the leading modern players: vegan, gluten free, dairy free. These days, it’s all about blending raw nourishment, greens, and coconut into something vibrant and life-giving.
I love that these particular trends have taken hold. Anything that encourages more greens, more whole ingredients, more naturally nutrient-dense foods feels like a step in the right direction. High in plant-based protein, folate and iron, greens do wonderful things for us. But I’m also aware that some of the popular smoothie greens — kale especially — can be tough on the digestive system, even when blended. And in my house? If a smoothie contains even the faintest whisper of leafy greens, the kids scatter like startled birds.
So for us, the leafy greens stay in savoury meals, finely shredded and cooked where they can work their magic unnoticed.
This smoothie follows the trend without forcing the issue. It’s raw, it’s coconut-based, but it’s also playful and nostalgic — chocolate, banana, mint. A combination that feels like childhood, but reimagined into something nourishing rather than neon and syrupy.
And yes, peas. They may seem rebellious, but honestly? They’re perfect here. Sweet, gentle, easy to digest and beautifully matched with cacao, coconut and fresh mint. A quiet nutritional powerhouse disguised as a treat.
The coconut milk does more than add creaminess — it helps your body absorb fat-soluble vitamins, making the greens and cacao work even harder for you. Just another reason to love coconut (in moderation).
I like making a double batch, storing it in a jar in the fridge and dipping into it whenever I need something sweet, filling and energising. Often it becomes a smoothie bowl for breakfast — cacao smoothie at the base, topped with toasted oats, coconut flakes, seeds, cinnamon, vanilla, maybe a few goji berries. Simple. Nourishing. Beautiful.
WHY YOU’LL LOVE THIS SMOOTHIE
• Nutrient-packed with greens, cacao and natural sweetness.
• Kid-friendly flavours (they’ll never know there are peas).
• Raw, gluten free and dairy free without feeling restrictive.
• Naturally sweetened with banana and dates.
• Creamy, nostalgic flavour with a healthy edge.
• Digestively kinder than kale-based smoothies.
• Perfect as a drink or smoothie bowl.
• Ready in 5 minutes — wellness made easy.
This Mint, Pea, Cacao and Coconut Smoothie is everything I love about modern wellness food — simple, nourishing, and full of ingredients that naturally support our bodies without fuss or overthinking. It feels nostalgic and comforting while also fresh and vibrant. It’s a reminder that nourishing ourselves doesn’t have to mean complicated recipes or overwhelming prep — sometimes it’s as simple as blending a few beautiful ingredients that work in harmony.
Whether you enjoy it as a mid-morning boost, a post-school snack, or a breakfast smoothie bowl topped with goodness, this recipe brings energy, sweetness and a little bit of mint-tinged joy into the day.
Mint, Pea, Cacao & Coconut Smoothie
Serves: 2
Prep time: 5 minutes
Ingredients
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½ ripe banana
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½ cup frozen baby peas
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4 fresh pitted Medjool dates (or dried if needed)
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4 fresh mint leaves, shredded
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2 dessert spoons raw cacao
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¼ cup almonds
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1½ cups Coconut Quench (or ½ coconut milk + ½ milk of choice)
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Handful of ice
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Raw cacao nibs & baby mint, to garnish
Method
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Place all ingredients into a blender and blend for 1–2 minutes, until thick, smooth and creamy.
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Pour into glasses, then top with cacao nibs and fresh mint.
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Drink, enjoy and love
Tips & Variations
• For extra freshness: add an additional mint leaf or two.
• Make it nut-free: swap almonds for sunflower seeds or hemp seeds.
• Boost the protein: add a spoonful of collagen or plant protein powder.
• Make it greener: add ¼ avocado for creaminess or a small handful of blanched spinach.
• Make it richer: use full-fat coconut milk.
• For a smoothie bowl: reduce liquid slightly and top with granola, seeds, coconut flakes or fresh fruit.
Serving & Storage
To serve:
Best enjoyed immediately, freshly blended, cold and creamy.
To store:
• Keeps up to 24 hours in a sealed jar in the fridge.
• Shake or stir before drinking.
• If making ahead for bowls, store without toppings.
FAQ
Q. Can I use cocoa instead of cacao?
Yes, though raw cacao has a deeper, earthier flavour and added nutrients.
Q. Will my kids taste the peas?
No — they lend sweetness, not “pea flavour.”
Q. Can I use frozen banana?
Absolutely, it makes the smoothie thicker and creamier.
Q. How can I make it sweeter?
Add an extra date or a splash of maple syrup.
Q. Can I make this without coconut milk?
Yes — almond milk or oat milk works well, but it won’t be quite as creamy.
Mint, Pea, Cacao and Coconut smoothie
Ingredients
- 1/2 Ripe Banana
- 1/2 cup Baby Peas frozen
- 4 Pitted Fresh Dates medjool
- 4 mint fresh leaves shredded
- 2 dessert spoons Raw Cacao
- 1/4 cup Almonds
- 1 1/2 cup Coconut Quench or 1/2 coconut milk & 1/2 milk of choice
- handful of ice
- Raw cacao nibs and baby mint to garnish
Instructions
- Place all the ingredients into a blender or liquidizer and blend for 1-2 minutes until smooth and creamy.
- Pour into you glass, top with cacao nibs and baby mint
- And drink, enjoy and love.
Notes
- If you can’t find fresh dates just use dried.
- Coconut quench is a new-ish product available from major supermarkets here in Australia, it is found in the milk isle.
- Raw cacao and cacao nibs are available from health food stores and online
If you loved this recipe try one of these
Breakfast Smoothie Bowl
Paleo Chai Spiced Granola
Purple Carrot, Strawberry, Watermelon and Lime Smoothie
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Did You Make This Recipe?
I’d love to see your version of this Mint, Pea, Cacao and Coconut Smoothie!
Tag @thekrookedspoon on Instagram and use #thekrookedspoon so I can share your creation.
