Spring and summer bring warmer temps and the desire for more frozen treats! Smoothies are a great way to cool off and get some great nutrients while you’re at it! Homemade fruit and vegetable smoothies are way to guarantee your 5-A-Day recommended fruits and veggies with natural nutrients. Consumption of fruits and vegetables may help prevent chronic diseases such as cancer, heart disease, and diabetes while delivering fiber and vitamins. With a new season upon us, we are gifted with a wider variety of options to choose from when eating the rainbow. 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: Banana, Berries, Apple, Pear, Peach, Kiwi, Pineapple, Cherries, Mango, Orange, Spinach, Kale, Beets, Carrots. Choose 2-3
Add Liquid: Dairy, Soy, Rice, or Almond Milk, Fruit Juice, Water, Iced Tea. Add 1-2 cups of liquid
Extras: Honey, Cinnamon, Protein Powder, Mint, Figs, Dark Chocolate, Flaxseed. 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
