Monday, May 12, 2014

Hot weather? Time for fruit smoothies

If you have a hard time getting in the recommended number of fruit and veggie servings -- which ranges from a low of six to a high of 12 -- smoothies can be an easy, tasty solution. A blender full of berries, banana, pineapple, fruit juices, and other fruits is filling, refreshing, and nutrient-packed. If desired, add dairy such as yogurt or milk; soy or other non-dairy milk; sweeteners such as honey, Stevia or Splenda. And pureed vegetables, tomato juice, carrot juice, etc. can also be tucked into your recipe.
You'll want to have a sturdy blender, preferably with at least an 800-watt motor so it can handle frozen fruit, ice cubes, and so on -- and puree your ingredients properly.
It's best to add your liquid ingredients first, blend for a few seconds, stop the motor and add the solids.
Be sure to start with cold ingredients -- frozen berries or banana slices are ideal. Add a cup of crushed ice to make the recipe go further, and for a lighter taste, if desired.

Here are a couple of winning combos.

Strawberry Mango Spring Smoothie
  • 1 cup coconut milk
  • 1 banana, peeled, sliced, and frozen
  • 1 mango, skinned and chunked
  • 5 large strawberries, hulled
  • Combine ingredients in blender and blend until smooth.
Makes 3½ cups
Stone Fruit Smoothie
  • 1/2 cup Greek yogurt
  • 1 plum, pit removed, flesh roughly chopped
  • 1 peach, pit removed, flesh roughly chopped
  • 1 nectarine, pit removed, flesh roughly chopped
  • 1/2 cup blueberries, fresh or frozen

Combine ingredients in blender and blend until smooth.
Makes 2 cups

1 comment:

  1. These are really great recipes! The nice thing about smoothies is that these types of drinks are delicious and nutritious as well. And as long as you have a few ingredients in your refrigerator, you can quickly create a drink. :)