Smoothies are an easy way to get a meal on the run. A fast tasty snack loaded with vitamins, minerals, and protein. This is an easy way to “eat” those greens that you may not like but that are good for you. Combining sweet fruit with slightly bitter greens can add hassle-free health to your diet that even kids will enjoy. 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 crunchier ones. Add ice cubes or freeze your fruits first for a cold drink.
Smoothies made for your taste:
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 your energy and help blood pressure.
Avocados add creaminess, plus 20 vitamins and minerals.
Apples are loaded with fiber and antioxidants; lower risk of type 2 Diabetes, and pineapple have manganese and B vitamins for healthy bones. Apples and pineapples are best for bitter greens. If you are just starting to use greens like kale, which has lots of Iron and Vitamin K for your circulation, make sure to use a small amount and gradually increase them over time.
Frozen fruit like blueberries or strawberries are a good pair and has a deliciously strong taste to hide those healthy veggies you may not like. Plus, there’s no need to add ice.
Enjoy smoothies and get healthier, all at the same time. They are delicious and easy to make, you may never skip another meal.
Smoothing Your Meals
Recipe: Breakfast Smoothie
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.
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 the nutrition.
More recipes to try:
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Tips and Tricks: Becoming a Smoothie expert
Freeze chunks of peaches, nectarines, pineapple or mango in small portions so you can quickly add the fresh taste of fruit to your smoothies. Frozen fruit also makes the smoothie cool. No ice needed.
Leave the skin on apples and pears for more nutrition. Of course, wash them before you chop them up.
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
Dates add sweetness, but be sure to remove the pits before you use them
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.