Smoothies are an easy way to get a meal on the run; a fast tasty treat loaded with vitamins, protein and healthy antioxidants; combine sweet fruits with slightly bitter greens that can painlessly add health to your diet. All you need is a blender and some creativity.
Basic Smoothie: Start with ½ cup liquid plus 1 cup of fruit. Then add what you want. Add ingredients in the right order: Liquids first, then semi-liquids like yogurt; next, small pieces of fruits and veggies, soft ones first and lastly the cruncher ones. Add ice cubes or freeze your fruit first for a cool drink.
Giving Smoothie the taste you like:
Liquids: Try plain yogurt or milk, almond milk, plain water or coconut water
Bananas make smoothies thicker, “hide” bitter flavors and give you potassium and iron to boost energy and help control blood pressure
Apples (loaded with fiber and antioxidants; lower risk of type 2 Diabetes) and pineapples (with manganese and B vitamins for healthy bones) are better for smoothies with bitter greens like kale (lots of Iron and Vitamin K for blood circulation), use a small amount and gradually increase your greens.
Peaches or nectarines mix well with almost any liquid, especially good with almond milk and spinach
Frozen fruit like blueberries or strawberries are a good bargain with a deliciously strong taste to hide those healthy veggies you may not love.
Enjoy your food while you get healthier. Fast and delicious, you may never skip another meal!
Smooth Your Way
RECIPE: Breakfast Smoothie from Kristine’s Kitchen
INGREDIENTS:
¼ cup old-fashioned oats uncooked
½ medium banana
½ cup plain Greek yogurt
¾ cup frozen mango
½ cup frozen blueberries or 3/4 cup frozen strawberries
¾ cup milk, almond, soymilk etc.
TO MAKE:
Place oats in blender. Process until finely chopped.
Add remaining ingredients and blend until smooth. Serve immediately.
Top with a sprinkle of cinnamon, if desired.
Note: You won’t taste the oatmeal, but you will get its nutrients
(Serving: 8ounces (1/2 recipe) | Calories: 199kcal)
MORE RECIPES TO TRY
TIPS: Becoming a Smoothie Expert
Freeze chunks of peaches, nectarines, pineapple or mango to add the fresh taste of fruit to your smoothies. Frozen fruit also makes the smoothie cool.
Leave the skin on apples and pear for more nutrition. Wash them before you chop them up.
Making a better smoothie:
Too thick? Add a little water or milk
Too thin? Add yogurt, avocado or banana
Too bitter: Add a little honey or sweet fruit like strawberries. Or try a bit of almond, cashew or peanut butter to cut the bitterness
Freeze chopped kale in small packages to add to your smoothies. Freezing cuts the bitterness
Want a different flavor? Add a little cinnamon or unsweetened cocoa powder. Or spice it up with a little chili or cayenne pepper
Got bananas that are getting too ripe? Freeze them. It keeps in the nutrition and flavor even when they don’t look beautiful.
Make a “smoothie plan”. Buy fresh fruit and freeze in small portions for the “winter.”
A quick out-the-door Breakfast, on-the-go lunch or afternoon treat. Your choice
