Medjool Date & Molasses Recovery Smoothie {Dairy Free}

As humans we tend to complicate simple things especially when it comes to food and what we put in our body.  If we have a muscle ache we reach for over the counter remedies which can only lead to other, longer term problems.  If we have stomach distress we try to fix it with whatever has a label and says it will cure heartburn, indigestion, upset stomach….you get the point.

The same goes for when we are looking for fuel after a hard workout or run.   It’s not uncommon to hear athletes discussing the best supplement to add to their training, when in fact, nature has already provided it to us.

Now, I’m not suggesting that all supplements are bad or unnecessary, just that in a lot of cases nature has given us exactly what we need to refuel and even feel better.

Take for instance, Bard Valley Natural Delights.  They happen to be chock-full of potassium (50% MORE than bananas) which is awesome for muscle recovery.  Medjool dates are also high in fiber (helps absorb natural sugars) and low on the glycemic index!

The same goes for blackstrap molasses.  It also has a lot of nutritional value and post-workout recovery benefits.  It’s rich in manganese, calcium, magnesium and potassium along with iron which plays a vital role in the transfer of oxygen in the muscle.  

Combined, Medjool dates and blackstrap molasses along with a few other anti-inflammatory ingredients (such as turmeric and ginger) make an incredibly nutrient dense, powerfully packed post-workout smoothie.

Give your body the vitamins and minerals it needs with this Medjool Date & Black Strap Molasses Recovery Smoothie! It's gluten free, dairy free, vegan and allergy friendly.

Disclaimer: This post is sponsored by Bard Valley Natural Delights but as always, all opinions are my own.

Another benefit of this power duo? They both help to get the digestive system in gear if you happen to need a little nudge the day or so before a big race or run.  Just thought it was worth the mention since the topic tends to come up in running circles quite often :)

You might also like:  Meatless Monday: Stuffed Collard Leaves with BBQ Infused Tomato Sauce

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Here’s everything you need to whip up this delicious, potassium rich smoothie…no bananas required 😉

Medjool Date & Molasses Recovery Smoothie




  • 3 Pitted Medjool Dates
  • 1 cup non-dairy milk
  • 1/2 cup ice cubes
  • 1 tbsp blackstrap molasses
  • 1 tbsp coconut oil, melted
  • ¼ tsp turmeric powder
  • 1 inch piece fresh or ¼ tsp ground ginger
  • 1 scoop vegan vanilla protein powder (optional)

Optional topping:

  • 1 Health Warrior Vanilla Almond Chia Bar, chopped
  • ½ tbsp blackstrap molasses, drizzled



  1. Pulse Medjool dates along in a food processor along with hot water (start with ¼ cup).  Add water in small increments until a creamy paste forms.
  2. Add in non-dairy milk, ice cubes, molasses, coconut oil, turmeric, ginger and protein powder and blend until smooth.
  3. Pour into glass and top with chopped bar and molasses, if desired.

Have a recipe to share? Be sure to linkup with us for Foodie Friday! 

Welcome back to our weekly Foodie Friday link up! I’m linking up with Farrah from Fairyburger and Esther from Chocolate Runner Girl.  Also, make sure you hop around to check out all the amazing recipes in this link up and feel free to add your recipes as well!

We’d love to stay in touch, here are more ways you can connect with us! :)

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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Reply May 19, 2017

Ooh, I love this! Blackstrap molasses needs more love. :)

angela @ happy fit mama
Reply May 19, 2017

You always have the best smoothies! I love dates and could just eat them by themselves. But in a smoothie? Perfection!

Julie @ Running in a Skirt
Reply May 19, 2017

What a fabulous smoothie! I need to try to add some dates to mine- what a fun idea.

Reply May 19, 2017

Wowza! This looks fantastic! I will def have to make this after my weekend coming up of 20 hours of training!
And seriously, can you please make a smoothie (e)cook-book?? :)
Hope you are feeling better!!!

Reply May 19, 2017

I agree whole heartedly that nutrition can be so simple when we just use food instead of tons of supplements. I'm not against supplements; I just love the simplicity of delicious food combos to help our bodies recover and be nourished. It's such a pretty smoothie.

Nicole @ Fitful Focus
Reply May 19, 2017

I would have never thought to put molasses in a smoothie!

Rachel (LittleChefBigAppetite)
Reply May 19, 2017

What a delicious idea! I love dates and molasses. Pinning this!

Abbey Sharp
Reply May 19, 2017

YUM. I could put dates on anything but I'll start with this smoothie!

Tasting Page
Reply May 19, 2017

I think I could recover from a lot of things with this delicious looking smoothie. Yum!

Wendy@Taking the Long Way Home
Reply May 19, 2017

I pinned this to my Smoothie board. So creative and it looks delicious! How are you feeling?

Reply May 19, 2017

I reallyyyy need to go get dates so I can try this out! It looks so good! I ran out of molasses some time ago, so I need to go get some o' that too!!

Jessica @Nutritioulicious
Reply May 19, 2017

Love the natural sweetness of dates. Sounds like a delicious way to recover!

acktive life
Reply May 20, 2017

This smoothie looks amazing! I always forget to use molasses and it is such a good addition to really any recipe. Thanks for sharing!

Reply May 21, 2017

This looks amazing! I'm all about smoothies with the warmer finally here!

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