Looking for a healthy and tasty alternative to the usual snacks and drinks — ice cream, ice pops, pop and juice — for your family and guests this holiday weekend? Start your days or stop for treats that nourish and pass the “kid test.”
Healthy smoothies fit the bill perfectly. Fruit (and veggie) smoothies are full of essential vitamins and minerals. Fibre too. Each creation can be 100 per cent healthy, because you control the ingredients. And if you don’t use juice or fruit-flavoured yogurt, there’s no added sugar.
Here’s a basic recipe: (It produces three large drinks or four to six smaller servings.)
1/2 cup of water, coconut water, juice, milk or almond milk
1/2 cup of yogurt (optional)
1/2 a banana (optional)
2 cups spinach, packed
1 cup frozen tropical fruit mix (mango, strawberries and papaya)
1/2 cup frozen pineapple
1 cup frozen peaches
Put the liquid in the blender first, then add the spinach, followed by the rest of the ingredients. As you pulse the blender, adjust the ingredients to reach the thickness you want.
If you have athletes in the household or health-conscious family members, they may appreciate additions such as protein powder, chia, flax, spirulina or wheat germ. Be aware, though, that items such as protein powder with alter the flavour.
There’s no wrong way to make a smoothie. And the nice thing is that you can add items such as spinach or kale or other greens without the taste being perceptible. If you’ve got enough yummy frozen fruit or berries in there, you can’t tell!
1 cup cranberry juice
1 cup kale
1 cup spinach
2 cups frozen raspberries
1 cup frozen blueberries
1 cup frozen strawberries
This blend is tart and delicious. Feel free to toss in some frozen mango or peaches to give it some creaminess.