-1
14

Spring Smoothies!

Friday, 11 April 2014 | Tags: , , ,

The onset of spring seems to have everyone thinking about getting beach ready. That means more exercise and less sugar! In truth I'm not sure why we go through this every year. It's not as though we all walk around in bikinis all summer long. But I guess it's a good excuse to make some healthy changes. And lately I've been obsessed with my morning smoothies.

A smoothie on sunny springtime morning puts a kick in my step. Not only is it refreshing, but I feel good about having had a couple of servings of fruits and vegetables while I’m still in my pajamas. It’s like putting money in the bank.

So I’ve been working on a few smoothie recipes. But if you just keep a few key ingredients on hand you don’t need a recipe. Just remember that for it to be palatable as well as healthy you can offset the flavours of foods you might not love, like kale, with the sweetness of fruit. So keep berries and bananas (peeled and tightly wrapped) in your freezer, along with washed vegetables like kale, spinach and parsley in the fridge. Then you need to think about whether it needs a creamy or thinner base, which means yogurt, milk, soy and/or water. If you want a little extra sweetness, that can come from maple syrup, honey or agave nectar. From there you can make up your own smoothie and you won’t go wrong. The following are just a few combinations I particularly like.

Each recipe makes 1 – 2 servings and all amounts are approximate. This does not require any cooking knowhow whatsoever! All you need to do is blend the ingredients until you reach your desired consistency. Bottom’s up!

KALE SMOOTHIE

  • 2 dollops plain 2% yogurt
  • 1/3 cup frozen blueberries (buy wild if you can find them as they’re much sweeter. You’ll find them in the freezer section)
  • 2 cups loosely packed kale, torn with middle rib removed
  • a few chunks of fresh pineapple (you can buy it pre-cut)
  • 1 tablespoon whole grain flax seed
  • 1 1/2 cups water
  • generous squeeze of fresh lemon juice

RASPBERRY-TOFU SMOOTHIE

  • 1/2 cup soft tofu
  • 1/2 cup frozen raspberries
  • a few sprigs of fresh mint
  • 1/2 frozen banana
  • 1/2 cup soy milk (skim or almond also works)
  • splash of water (more if needed)

AVOCADO-SPINACH SMOOTHIE

  • 1/2 ripe avocado
  • 2 cups washed spinach leaves
  • 1/2 frozen banana
  • 1/3 cup frozen wild blueberries
  • 2 dollops plain 2% yogurt
  • 1 tablespoon honey
  • 1 cup water 

CUCUMBER-GINGER SMOOTHIE

  • 1/2 a cucumber, most but not all of the skin removed
  • 1 cup loosely packed fresh parsley
  • 1 tablespoon fresh ginger
  • 1 small apple, cored and cut into small chunks
  • 1 tablespoon maple syrup
  • generous squeeze of fresh lime juice
  • 1 cup water
  • a few ice cubes

You’ll need a blender of course. I love my Cuisinart but I’m also jonesing for a Vitamix

And I’d love to hear about your favourite combinations to help keep me smoothing all summer long!

 

 

 

top of page | | back to posts |
  • Subscribe to the A&K Newsletter

  • https://www.facebook.com/susanjartist samONT2011

    Banana, frozen blueberries, plain yogurt, skim milk, ice cube and plain protein powder all in the Magic Bullet. Many mornings start with this.

  • Sue

    The Ninja Blender they sell at Canadian Tire is pretty darn good. When it’s on sale it’s less than $100. I use it for my smoothies. I haven’t had great success blending kale with it or carrots but otherwise it’s fantastic. Other greens blend with no problem. You can even make ‘snow’ from ice cubes. The Nutribullet looks interesting and is more budget-friendly than the Vitamix. I haven’t used it though so don’t know how well it works. I’d love a Vitamix but the Ninja will suffice for now.

    PS If you soak almonds in salted water overnight, you can add them to a smoothie and get a really creamy texture. Drain and rinse them before using. Chia, cacao, cinnamon, and coconut milk are also nice to add to smoothies.

    Celery blends surprisingly well but only use it in veg smoothies – it’s quite strong and adds an unusual taste to a fruit smoothie. A nice veg smoothie is celery, Roma tomato, avocado, green leafy veg, garlic, water, and cumin to taste. I even add sauerkraut to it. Yum!