Whether you LOVE the tropical fruit papaya like I do, or if you think it tastes like vomit, you have got to try this lovely, luscious and healthy papaya smoothie!
The inspiration for this soothing nutritious papaya smoothie was from a dessert-like papaya milkshake I first had in the Domnican Republic, and it was called Batida de Lechosa. (Lechosa was the word used for papaya there.)
When I first tried a Batida de Lechosa (papaya smoothie), I had no idea what a nutritional powerhouse it really was. Well, besides the fact that it was loaded with fattening creamy milk and sugar. I didn’t even know how to order it correctly, mistakenly asking the server for a jugo de lechosa, which translates as “papaya juice“.
I didn’t like papaya the first time I tried it; I thought it tasted like soap. Others insist it tastes like vomit. Eating raw papaya, for some, may be an acquired taste.
But now I adore papaya! And after many attempts over the years, I have finally perfected my own recipe for a delicious, good-for-you batida de lechosa, or papaya smoothie!
What is papaya?
Papaya is a large fruit grown in tropical climates such as Mexico, Central America, the Caribbean and other tropical areas of the world. When ripe, its green skin becomes yellow and its interior flesh is mildly sweet, soft and reddish-orange. It produces many round black seeds that you scoop out before eating.
What are the nutritional benefits of papaya?
The nutritional benefits of papaya are numerous. Whether you’re eating it as raw, succulent slices as a delicious breakfast fruit or anytime snack, or whipping it up in a smoothie, papaya boasts the following superpowers:
- High in vitamins A, C, folate, potassium and fiber.
- Loaded with antioxidants and lycopene, an antioxidant that improves heart health and lowers risk of certain cancers.
- Low in sugar.
- Cures upset stomach and diarrhea, eases constipation. This is due to the following enzymes it contains:
- papain – a digestive enzyme that breaks down foods that irritate the stomach, and
- chymopapain – a similar enzyme that breaks down proteins, soothing the stomach by balancing the acidity.
- Supports a healthy weight loss diet. Papaya is a blessing to dieters in that it is high in fiber, high in water content and low in calories.
- One cup of chopped papaya contains 3 grams of fiber and only 62 calories. The higher fiber and water content help you feel full, therefore you’re less likely to overeat.
- At least one study suggests that eating a high-fiber diet is a good predictor of weight loss, according to PubMed.gov.
What You Need to Make a Papaya Smoothie
The main tool you’ll need to make this simple papaya smoothie is a blender. Preferably a really good blender that can handle a hurricane of ice cubes and not get stuck or burn out.
My blender of choice- the NutriBullet!
Take it from a former barista, the NutriBullet is the blender I used in a crazy busy coffee shop where these monsters blended frozen drinks non-stop for hours, only stopping to plunk and swish through the industrial sinks for a quick wash before getting back to work!
I also love the NutriBullet because it comes with a 24 oz. and a 32 oz. cup that attach to the blender to whip up single size servings of your preferred beverage. Just blend, twist off the blender lid, replace with the to-go lid and drink up!
You can find the NutriBullet on Amazon here.
You’ll also need:
- a liquid measuring cup,
- measuring spoons,
- large drinking glasses (I love these Mason jars with handles to keep your fingers from freezing while holding this frosty drink!) and
- reusable straws. (not a requirement, but drinking from a fat smoothie straw is so much fun!)
[Disclaimer: In real life, I hardly ever measure ingredients, but I did for this recipe. Smoothie making, in my opinion, is more of an art than a science: Throw in this, that, a sprinkle or dash of that. Whir it up, taste, (with your eyes closed to really focus on the flavors and textures..) and repeat until it’s perfectly delicious!]
Papaya Smoothie Ingredients
The ingredients for your papaya smoothie are pretty simple:
- a ripe papaya,
- milk,
- ice cubes,
- sugar,
- vanilla and a hint of
- nutmeg (or cinnamon, if you prefer.)
Papaya Tips:
- You can usually find papaya in the tropical fruit section of most grocery stores. They’re usually green, however, so you’ll need to let yours sit on the kitchen counter a few days to ripen. Your papaya needs to be ripe for the natural sweetness of the smoothie. Its skin should be completely yellow-orange for it to be beautifully ripe, soft and sweet in the inside.
- Try visiting an Hispanic market in your area to find the best tree-ripened papaya. I have a favorite shop that has the biggest, ripest papayas around, so I don’t have to wait to make my smoothie!
- When slicing your papaya, be sure to scoop out and discard the little black seeds, as well as the outer peel.
- If you’re not going to use the whole papaya in a couple days, chop up the remaining fruit to freeze it for next week’s smoothies. I first freeze my papaya chunks in ice cube trays or muffin tins so they freeze separately, without all sticking together. Then, when frozen, I pop them out and quickly refreeze them in a large zip-close plastic bag.
Milk Options
There are plenty of different choices of milk varieties to choose from to add to your smoothie. The most “Dominican” recipe I’ve found calls for evaporated milk, others use whole milk for that extra richness. There’s no right or wrong way, so just use your favorite! I personally use almond milk, as I’m not a fan of the froth that dairy milk produces when blended. (yes, I’m one of those picky “no foam” latte drinkers that make special requests at Starbucks!)
Sugar and Spice (and all that’s nice!)
While papaya is mildly sweet, it still tastes best, in my opinion, with a bit of sugar. Of course sugar substitutes, honey or agave syrup may be used, though I haven’t tried them myself.
Nutmeg is my spice of choice to give it a little “bite”, just a few specks, but you could also use cinnamon or neither. A few drops of vanilla also mellows it out.
Did you say rum? Why yes! I’ve heard that some Dominicans will add a small amount of rum to the papaya smoothie. Not enough to experience the alcohol, but just a capful adds a special rich flavor. Try coconut rum, for a real tropical twist! Totally optional, I didn’t add rum to the recipe, but you can try it and “rum” with it how you like!
Papaya Smoothie
This frosty and nourishing papaya smoothie will transport you to the tropics with its sweet fruity goodness from the sunshine belt. Enjoy!
Ingredients
- 1/4 papaya, de-seeded, peeled, cut into chunks. Preferably frozen in chunks for frostier results!
- 3/4 Cup almond milk (or milk of choice. The higher the fat content, the creamier and more decadent!)
- 1 T sugar (more or less to taste, depending on sweetness of milk.)
- 1/8 tsp. vanilla extract
- pinch of nutmeg or cinnamon (a very little goes a very long way! Totally optional.)
- 1/2 cup ice cubes. (less if using frozen papaya chunks.)
Instructions
- Slice, peel and remove seeds from papaya.
- Cut papaya in chunks. (Optional: freeze chunks in ice cube trays, wait until frozen, then enjoy an extra frosty papaya treat!)
- Measure and combine all ingredients in blender.
- Blend until smooth.
- Pour into a chilled mason jar (" target="_blank">these jars with handles are great!), add a colorful stainless steel straw and enjoy!
Notes
1. Use fewer ice cubes, if any, if using frozen papaya chunks. It will be thick! You might even want to add more milk.
2. Go very sparingly on the nutmeg or cinnamon; a little goes a long way!
3. For a truly tropical spin (and authentic Dominican style!), add a capful or two of rum, even coconut rum! Coconut extract also does the trick.
The Last Sip
Did you try making your own papaya smoothie? How did you like it? Did you make any changes, tweaks to the recipe? Let me know in the comments below. I’d love to hear how yours came out!
If you love making icy blended drinks like I do, check out my post, Blueberry-Pineapple Iced Green Tea.
Happy blending!!
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