Smoothies are an easy way to get a meal on the run; a FAST tasty treat loaded with vitamins, protein and healthy antioxidants; an easy way to "eat" those things you know are good for you, but you don't really like.... or your kids don't like! Combining sweet fruit with slightly bitter greens can painlessly add health to your diet. Our Harvest Home markets are brimming with choices. All you need is a blender and some creativity.
Basic Smoothie: Start with ½ cup liquid plus 1 cup of fruit. Then customize it any way 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 thicker consistency.
Getting a Smoothie taste you like:
* Liquids: Try just plain yogurt or milk, almond milk, coconut water or milk, or even water
* Bananas make smoothies a bit thicker, "hide" bitter flavors and give you potassium and iron to boost energy and help blood pressure
* Apples (loaded with fiber and antioxidants; lower risk of type 2 Diabetes) and pineapple (with manganese and B vitamins for healthy bones) are good with less sweet greens. If you are just starting to use greens like kale, (lots of Iron and Vitamin K for your circulation) use a small amount and gradually increase them.
* Peaches or nectarines (grab them before the season is over) mix well with almond milk and spinach
* Frozen fruit like blueberries 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. Smoothies are a delicious way to increase your daily fruit and vegetable intake. So fast and delicious, you may never skip another meal!
RECIPES:
Breakfast Smoothie
from Kristine's Kitchen
Out of the house and charged for the day in minutes. Kids LOVE this, gets them going for a better day!
INGREDIENTS:
¼ cup old-fashioned oats, uncooked
½ medium banana
½ cup plain Greek yogurt
¾ cup frozen mango
½ cup frozen blueberries or ¾ cup frozen strawberries
¾ cup milk of choice (dairy, almond, etc.)
PREPARATION:
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 the nutrition!
(Serving: 8 ounces (½ recipe) Calories: 199
MORE RECIPES TO TRY
Ginger-Peach:
https://www.jessicagavin.com/orange-peach-ginger-smoothie/
Refreshing Honeydew Cucumber:
https://thetravelbite.com/recipes/cucumber-melon-smoothie/
Healthy Energy Boosting:
https://www.elizabethrider.com/glowing-green-goddess-smoothie-recipe/
TIPS & TRICKS:
Becoming a Smoothie Expert
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.
Make a "smoothie plan." Stock up on seasonal fruit from the farmers' market and freeze them for later!
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. Try any kind of nut butter to cut the bitterness and add some healthy fats
Freeze chopped kale or any kind of greens you like in pre-portioned bags for easy accessWant 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.
WE WANT TO HEAR FROM YOU!
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