Do you have a blender and some fruit? Add a few other key ingredients and you have everything you need for a nutritious and tasty breakfast, lunch, or afternoon pick-me-up. Smoothies can contain just about anything you have on hand in the pantry and refrigerator and can be an excellent way to get the nutrients and protein you need, without adding a lot of extra unwanted calories to your diet. Summer fruits are packed with Vitamin C and antioxidants, plus they taste delicious when mixed with a bit of yogurt and ice cubes. However, no matter what time of the year, it's easy to whip up some smoothies with whatever is in season.
Prune and Soy Milk Smoothie
Protein Drink
Benefits: High in fiber and high in antioxidants.
Blend together 5-7 pitted prunes, 1 banana, ice cubes, and enough soy milk for the desired consistency. Pour into a tall glass and enjoy.
Note: If you prefer organic milk or rice milk, these would be fine to use as well.
Other additions could be ground flax seed or a dash of honey.
Blueberry and Orange Juice Smoothie
Benefits: Blueberries are extremely high in antioxidants that are known to help fight cancer and heart disease.
In a blender, mix orange juice, plain yogurt, washed and stemmed blueberries, and a dash of honey to taste.
Berry Fruit Smoothie
Benefits: High in protein from using protein powder. Delicious flavor by combining berries and a banana.
For one person, blend together ½ of a pear (cored, of course), ¼ cup of frozen mixed berries or frozen blueberries, 1 ¼ cup of water, a dash of cinnamon, a dash of milk, 1 large tablespoon of protein powder (your choice), and some ground flax seed. Blend the ingredients until you are happy with the consistency, pour over ice and serve. For two people, simply double the recipe. The protein powder you choose can be any flavor (chocolate or vanilla), to make it a bit different each time. This is a tasty and satisfying drink for breakfast, especially if you need to get out the door quickly, but still need some energy for the day.
Strawberry and Kiwi Smoothie
Benefits: Kiwi is high in Vitamin C, potassium and other nutrients. Strawberries are high in antioxidants, high in Vitamin C, they have anti-inflammatory properties, and are said to help prevent cancer.
This smoothie recipe makes enough to serve two people.
In a blender, place several washed and hulled strawberries, a couple of diced kiwi fruits, a sliced banana, ice cubes and a dash of high-quality honey.
Smoothies are a quick and easy way to get the vitamins, nutrients, antioxidants and protein into our diet that might otherwise be replaced with foods high in sugar or fat. A smoothie is quicker to whip up even than eggs or pancakes. Smoothies are a great way to use up the fruit or yogurt in your refrigerator, while creating a healthy, nutritious meal or snack. Fruit smoothies are actually much better for you when they are made at home, rather than purchasing one on your way to work. By making them at home, you control the ingredients used, which means there aren't any hidden fats or calories. Skim milk and low-fat yogurt will decrease the calorie count significantly, so if you are watching your weight, it is better to make the smoothie at home.
