It’s the start of the December Holiday festivities: Christmas, Chanukah, Kwanza, and New Year's! We each have our celebrations and most of us eat a bit too much. Instead of watching what you eat during the celebrations, Harvest Home suggests you watch the in-between-celebration meals and try slightly smaller portions. OR tasty low-calorie healthy smoothies for breakfast, lunch, or even snacks.
Smoothies are an easy way to get a tasty meal on the run; a fast delicious treat loaded with vitamins, minerals, and protein; an easy way to “eat” some of those things you know are good for you, but you don’t like or your kids don’t like!
Combining sweet fruit with slightly bitter greens can help keep your weight down and add hassle-free health to your diet. All you need is a blender and some creativity.
Basic Blender 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.
Getting a Smoothie taste you like:
Liquids: Try just plain yogurt or milk, almond milk, coconut water or milk, or even water. Use Greek Yogurt to get the protein you need.
Bananas make smoothies a bit thicker, “hide” bitter flavors, and give you potassium and iron to boost energy and help blood pressure.
Avocados add creaminess plus 20 vitamins and minerals!
Apples: Only 95 calories (loaded with fiber & antioxidants) lower risk of type 2 Diabetes
Pineapple (with manganese and B vitamins for healthy bones) is good with less sweet greens.
Greens: If you are just starting to use greens like kale, (lots of Iron & Vitamin K for your circulation) use a small amount and gradually increase them.
Frozen fruit like blueberries or strawberries are a good bargain with a deliciously strong taste to hide those healthy veggies you may not love. Plus, there’s no need to add ice!
Enjoy your Holidays while you get healthier. Smoothies can give you tastes you enjoy while eating those “things you should be eating” and help keep down those “holiday pounds.”
Recipe: Breakfast Smoothie
Out of the house and charged for the day in minutes even Kids Love this.
INGREDIENTS:
¼ cup old-fashioned oats uncooked
½ medium banana
½ cup plain Greek yogurt
¾ cup melon; cantaloupe is best
½ cup frozen blueberries or ¾ cup frozen strawberries
¾ cup milk of choice dairy, almond, etc.
TO MAKE:
Place oats in a 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 the nutrition!
More Recipes to try
Video of the week
Tips & Tricks: Smoothie Expert
Making a better smoothie:
Too thick? Add a little water or any liquid
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.
Try out something different:
Kiwi: Now in season; good for bone health
Leafy Greens: Spinach, Chard, Kale. Add gradually & taste. Gives you vitamins A, C, K, calcium, iron & antioxidants for vision, skin & bone health
Freeze chunks of peaches, nectarines, pineapple, or mango so you can add the fresh taste of fruit to your smoothies. Frozen fruit also makes the smoothie cool.
Leave the skin on apples and pears for more nutrition. Of course, wash them before you chop them up.