Fruit Smoothies
The fruit used in smoothies can either be frozen or fresh. I prefer frozen for three reasons. First, it acts like an ice cube without watering down the flavor. Second, frozen fruit is picked at peek ripeness. This means that they are more nutrient dense when fresh fruit is not in season. Lastly, frozen fruit can be a cheaper alternative to fresh produce. Because frozen fruit has a longer shelf life, it helps to decrease waste. You can also buy it in bulk when it goes on sale and not worry about it spoiling. Any fruit can be used in a smoothie but my favorites include mangoes, cherries, blueberries and pineapple because they don't have tiny seeds. I use bananas to add sweetness which helps cut the acidity of the other fruits. If bananas are not on hand or not a favorite they can be replaced with an additional 1/2 cup of another fruit.
Smoothies offer an excellent opportunity to use dried spices that are most likely already collecting dust in your pantry. Adding dried spices not only increases your intake of antioxidants and phytochemicals they also can layer the smoothie with subtle yet pleasing flavors. Cinnamon, for example, adds warmth, while cocoa elicits rich chocolate. Keep in mind that a small portion provides substantial flavor and can easily overpower the entire smoothie. Spices that go well with fruit smoothies include cinnamon, turmeric and coco powder. Herbs like mint and basil can also enhance and brighten the flavor and disease fighting molecules.
Smoothies offer an excellent opportunity to use dried spices that are most likely already collecting dust in your pantry. Adding dried spices not only increases your intake of antioxidants and phytochemicals they also can layer the smoothie with subtle yet pleasing flavors. Cinnamon, for example, adds warmth, while cocoa elicits rich chocolate. Keep in mind that a small portion provides substantial flavor and can easily overpower the entire smoothie. Spices that go well with fruit smoothies include cinnamon, turmeric and coco powder. Herbs like mint and basil can also enhance and brighten the flavor and disease fighting molecules.
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Equipment:
Blender Ingredients: 1/2 cup fresh or frozen fruit 1/2 cup dairy alternative or water 2 Tbsp. nuts or seeds 1/2 banana 1/8 tsp. dries spice (optional) 1-2 fresh herb leaves (optional) 1/2 tsp. ginger root (optional) |
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Directions: Combine all ingredients to the blender. Puree until a smooth consistency is achieved.
My Favorites
- Frozen tart cherries, walnuts, water and 1/2 banana
- Frozen tart cherries, walnuts, flaxseed milk, 1/2 banana, 1/2 tsp. cocoa powder
- Frozen blueberries, hemp seed, flaxseed milk, 1/2 banana, ginger root
- Mango or pineapple, flaxseed, water, 1/2 banana, turmeric
Nutrition Facts
Servings 1.0
Amount Per Serving
calories 319
% Daily Value *
Total Fat 21 g32 %
Saturated Fat 2 g10 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 15 g
Trans Fat 0 g
Cholesterol 0 mg0 %
Sodium 41 mg2 %
Potassium 482 mg14 %
Total Carbohydrate 32 g11 %
Dietary Fiber 5 g20 %
Sugars 22 g
Protein 6 g12 %
Vitamin A 6 %
Vitamin C 17 %
Calcium 19 %
Iron 8 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Servings 1.0
Amount Per Serving
calories 319
% Daily Value *
Total Fat 21 g32 %
Saturated Fat 2 g10 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 15 g
Trans Fat 0 g
Cholesterol 0 mg0 %
Sodium 41 mg2 %
Potassium 482 mg14 %
Total Carbohydrate 32 g11 %
Dietary Fiber 5 g20 %
Sugars 22 g
Protein 6 g12 %
Vitamin A 6 %
Vitamin C 17 %
Calcium 19 %
Iron 8 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
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