Updated: Dec 2, 2020
Summer is well underway (although some days it does not seem that way), and summer that means fresh, local produce. Take advantage of these amazing foods and make a smoothie. Smoothies are a great way of sneaking in good amounts of fruits and veggies without feeling like you are eating boring fruits and veggies! Even better, it is a great way to get the kids involved with making healthy choices or “hiding” good food in there under the guise of a TREAT!!
Building a smoothie can be fun as well as a filling and a healthy meal alternative, especially during that morning rush. Here are some tips to building a healthy smoothie that tastes great without going overboard on calories and sugar,
Base Liquid: You can use water, almond milk, cashew milk, coconut milk, or unsweetened green tea or herbal tea
Juices: Choose an unsweetened, pure 100% fruit juice. Place 2 to 4 ounces of the chilled juice in the blender. Examples of juices to use are: Cranberry juice, Pomegranate juice, Dark cherry juice, Purple grape juice, Orange juice
Fruit: Add ½ cup of unsweetened fruit (preferably organic) to the blender. Avoid processed fruits containing added sugars, sweeteners, or syrups. Types of fruits to include are: Apple (or unsweetened applesauce), Peach, Banana, Pear, Berries (blackberries, blueberries, raspberries, strawberries), Pineapple, Mango, Melon
Vegetables: Add a cup of any seasonal leafy greens or other whole vegetables of your choice. Types of vegetables to include are:Avocado, Mint leaves, Beets, Zucchini, Cucumber, Dark leafy greens (chard, kale, spinach, etc.)
Protein: Add to the blender one of the following sources of protein: Protein powder, Pro-greens, Whey powder, Whole oats, soaked overnight in milk (almond, dairy, ½ c Nut butter (almond, cashew, etc.), 1 TYogurt or kefir (soy or dairy), ½ c Soy powder
Flax Seeds: Add 1 to 2 tablespoons of ground flax seeds (or flax meal) to the blender. Store extra ground flaxseed or flax meal in the fridge for up to 3 to 4 weeks.
Ice: Add ¼ cup of crushed ice to the blender if you like your smoothie cold.
Inflammation Control Smoothie
Makes 1 serving (about 12 ounces)
½cup blackberries or black raspberries (or 1 tablespoon black raspberry nutritional powder)
½ cup citrus or tropical fruit (e.g., tangerine, orange, mandarin, papaya, mango, guava, apricot, nectarine, etc.)
1 large collard green leaf