Homemade fruit and vegetable smoothies are a great way to guarantee your 5-A-Day natural nutrients while keeping you cool in these hot temps. Consumption of fruits and vegetables may help prevent chronic diseases such as cancer, heart disease, and diabetes while delivering fiber and vitamins. Contrary to the common belief, consuming the recommended amounts of fruits and vegetables can be inexpensive and in the long run will save you money in terms of medical bills.
There are endless smoothie recipes you can use to make a quick breakfast, after a workout, or for an afternoon snack. Adding an extra boost to your smoothie such as protein powder or Greek yogurt will additionally provide other valuable nutrients. Here’s a guide to help get started
Add Fruit/Vegetable |
Add Liquid |
Add Thickener |
Extra |
| Banana, Berries, Apple, Pear, Peach, Kiwi, Pineapple, Cherries, Mango, Orange, Spinach, Kale, Beets, Carrots | Dairy, Soy, Rice, or Almond Milk, Fruit Juice, Water, Iced Tea | Peanut butter, Yogurt, Frozen yogurt, ice cubes, or oats. | Honey, Cinnamon, Protein Powder, Mint, Figs, Dark Chocolate, Flaxseed. |
| Choose 2-3 | Add 1-2 cups of liquid | Pick your consistency | Your preference |
Here are some examples:
Green Smoothie: Mango Chunks, Banana, Kale or Spinach, Apple Slices, Water, Plain low fat yogurt
Carrot Smoothie: Carrots, Orange, Pineapple, Low-sugar Apple Juice, Ice Cubes, Cinnamon
Desert Smoothie: Banana, Apple Slices, Low Fat/Skim Milk, Peanut Butter, Top with Dark Chocolate Shavings
Enjoy!
-Kelsey
