By Julie Cornelius, MS

I have spent the past 6 weeks traveling around Thailand and ali (and coaching my nutrition athletes!). One of my favorite things has been the abundance of fresh fruits and foods (I know, I am a nutrition nerd!). Every morning has begun with fresh tropical fruit or a smoothie. This is fairly typical for me anyway, but it has been fun trying new fruits and having ones available and fresh that we only find at certain times in the US. Smoothies in Thailand are something the foreigners have inspired. At least that was my impression since there is no Thai word for smoothie- they call them just that. Most smoothies in Thailand are made with fruit and ice, but my personal favorite have been “Lassies,” made with yogurt. Not only does it make for a tasty smoothie, the yogurt also adds extra protein and some healthy probiotics.

Dragon fruit comes in two different varities

This travel has inspired a few new smoothie recipes below. And just because we are talking Thailand, I am also throwing in a recipe for Khao Soi, a delicious soup from Northern Thailand that is perfect for the colder months (or any time of year really!).


Tropical Fruit Lassie

Passion fruit_ExtraSmall cropped
Passion fruit

1 cup yogurt (unsweetened Greek is preferable)
1 cup frozen mango
1/2 cup frozen strawberries
1-2 fresh passion fruits or 1/2 dragon fruit*
Water to make desired consistency

Blend together until smooth. Enjoy!
*these two might be more difficult to find, I would recommend looking at Sprouts or Whole Foods. Since they maybe new to you, here is how to eat them- passion fruits can be pried open with your fingers and the insides look like a bunch of seeds. These seed like parts are what you eat and are slightly tart and delicious. Dragon fruits are cut open and the soft fruit part is eaten. They can either be a white-ish color or bright magenta. Both are delicious!


Tropical fruit smoothie

1 cup 100% pineapple juice
1 cup frozen mango
1/2 cup fresh watermelon
1 fresh banana
*optional 1/2 cup Greek yogurt for added protein and a thicker smoothie

Blend together until smooth. Enjoy!




Khao Soi Paste:

-4 large dried New Mexico or guajillo chiles, stemmed, halved, seeded*
-2 medium shallots, halved
-8 cloves garlic cloves
-1 2″ piece ginger, peeled, sliced
-¼ cup chopped cilantro stems
-1 tablespoon ground coriander
-1 tablespoon ground turmeric
-1 teaspoon curry powder


2 tablespoons vegetable oil

2 14-oz. cans unsweetened coconut milk

2 cups low-sodium chicken broth

 lb skinless, boneless chicken thighs, halved lengthwise

1 lb Chinese egg noodles*

3 tablespoons (or more) fish sauce (such as nam pla or nuoc nam)

1 tablespoon (packed) palm sugar or light brown sugar

Kosher salt

Sliced red onion, bean sprouts, cilantro sprigs, crispy onions or shallots, chili oil, and lime wedges (optional for serving)



Khao Soi Paste

  • Place chiles in a small heatproof bowl, add boiling water to cover, and let soak until softened, 25–30 minutes.
  • Drain chiles, reserving soaking liquid. Purée chiles, shallots, garlic, ginger, cilantro stems, coriander, turmeric, curry powder, and 2 Tbsp. soaking liquid in a food processor, adding more soaking liquid by tablespoonfuls, if needed, until smooth.


  • Heat oil in a large heavy pot over medium heat. Add khao soi paste; cook, stirring constantly, until slightly darkened, 4–6 minutes. Add coconut milk and broth. Bring to a boil; add chicken. Reduce heat and simmer until chicken is fork-tender, 20–25 minutes. Transfer chicken to a plate. Let cool slightly; shred meat.

  • Meanwhile, cook noodles according to package directions.

  • Add chicken, 3 Tbsp. fish sauce, and sugar to soup. Season with salt or more fish sauce, if needed. Divide soup and noodles among bowls and serve with toppings.

    *Dried chiles are available at Latin markets; Chinese egg noodles and chili oil are available at Asian markets. All can be found at many supermarkets.

    Recipe from Bon Appetit

New Recipes! Thailand Inspired Tropical Fruit Smoothies