RECIPE: Vanilla, Date, Almond, Hemp Seed Shake



Healthy Thirst Quenchers

When the weather heats up, it’s all too easy to slide into lethargy and reach for something less than nourishing in hopes of quenching what a certain sugary sports drink brand refers to as “that deep-down body thirst.” As an antidote, I offer Bluedot readers a quartet of healthy, delicious and all-natural recipes, customized to keep you alert and high-functioning even as you cool off and rehydrate.

Each drink in the collection that follows (see links for each of the others at the end of this recipe) — one spritzer, one fresh juice, and two frothy and cold smoothies — is made with healthy, natural ingredients and little or no added sugar. These recipes are sized for a small group; any leftovers can be frozen in ice cube trays and repurposed as healthy mini-popsicles. And one final note: on a sweltering day, the smoothies make a great meal replacement that will help prevent literal and figurative meltdowns.

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two smoothies in glasses on yellow napkins

RECIPE: Vanilla, Date, Almond, Hemp Seed Shake

  • Author: Vanessa Seder
  • Yield: Serves 2 to 4 1x


This cold smoothie is lightly sweet, frothy, and creamy.  Hemp seeds are an excellent source of omega-3 fatty acids. Blending them with the dates, almond, and banana makes for a shake that delivers fiber and protein as well, creating a veritable trifecta of health benefits.


  • 2 whole frozen peeled bananas, cut into 1-inch pieces
  • 4 pitted Medjool dates
  • 1/4 cup superfine blanched almond flour
  • 1 tablespoon hemp seeds
  • 1 cup whole cow’s milk or plain unsweetened almond or oat milk
  • 2 teaspoons pure vanilla extract
  • 1/4 teaspoon pure almond extract
  • 1 cup ice cubes
  • Chopped toasted almonds, for serving


  1. Place the bananas, dates, almond flour, 2 teaspoons hemp seeds, milk, vanilla, and ice in a blender.
  2. Blend on low speed until the fruit is finely chopped, about 1 minute, then blend on high speed until rich and frothy, about 1 more minute. Divide between glasses and top each with some chopped toasted almonds. Serve immediately.

For more healthy thirst quenchers:

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Vanessa Seder
Vanessa Seder
Vanessa Seder has worked in the food industry for 20 plus years as a recipe developer, food stylist, chef instructor, and author. Her cookbooks include Warm Your Bones, Eat Cool, (which received positive reviews from the New York Times and elsewhere), and the award-winning Secret Sauces. A graduate of the Institute of Culinary Education in New York City, Vanessa has developed recipes for Real Simple, All You, Health, Cooking Light, Hannaford’s Fresh, Ladies Home Journal – where she previously served as associate food editor, and Maine The Way, among others. She also holds a micro degree in horticulture. She lives with her family in Portland, Maine. She can be found online at and Instagram @vanessa_seder_eats .
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