Shake up some fruits and veggies, twist with some tasty liquid and shout: “Delicious and Healthy.” Smoothies are an easy way to get nutrition on the run; a tasty treat that’s loaded with vitamins, protein and healthy antioxidants; an easy way to “eat” those things you know are good for you. Combining sweet fruit with slightly bitter greens can painlessly add nutrition 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 (fresh or frozen!). Then add what you want!
Add ingredients in order: First, the Liquids. Second, the semi-liquids like yogurt; Next small pieces of fruits & veggies…soft ones first, crunchier ones last.
What to use in a Smoothie: Experiment to find what you like!
For liquids try almond milk, coconut water or milk, plain yogurt, milk or even water
Bananas make smoothies a bit thicker (especially when frozen), “hide” bitter flavors & give you potassium and iron to boost energy and help blood pressure
Apples (loaded with fiber & antioxidants; lower risk of type 2 diabetes) and pineapple (with manganese and B vitamins for healthy bones) are good with greens. If you are just starting to use greens like kale, (lots of Iron & Vitamin K for your circulation) start with one cup and gradually increase over time.
Peaches or nectarines (grab them before the season is over) mix well with almond milk & spinach
Enjoy your food while you get healthier. With Smoothies you can have the flavors you enjoy, the veggies you need, and the treat you crave! Be creative. “Shake it up, baby!”
Recipe: Breakfast Smoothie
from Kristine’s Kitchen
Out of the house & charged for the day in minutes
½ cup old-fashioned oats
1 cup plain Greek yogurt
1 medium apple, cored and chopped
1 medium pear, cored and chopped
¼ cup milk, plus more as needed (whichever type you prefer)
¼ tsp. ground cinnamon
pinch of ground nutmeg
¼ tsp. pure vanilla extract
1 cup ice cubes
Place oats in blender. Process until finely chopped.
Add the rest of the ingredients, starting with just ¼ cup of milk. Puree until smooth, about 2 minutes, adding more milk by the tablespoon as needed to reach desired consistency. Top with a sprinkle of cinnamon, if desired.
Note: You won’t taste the oatmeal, but you wil get the nutrition!
Tips & Tricks: Becoming a Smoothie expert
Freeze chunks of peaches, nectarines, pineapple or mango so you can add tasty fruit to your smoothies. Frozen fruit also makes the smoothie colder.
Leave the skin on apples and pear for more nutrition. Be sure to wash them before you chop them up.
Making a better smoothie:
Too thick? Add a little more 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 of 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, and also thickens your smoothie!
Make a “smoothie plan”. Buy fresh fruit from the farmers’ markets & freeze in small portion for the “winter.”
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