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Smoothie Heaven- 9 Things You Can Hide In A Smoothie
Smoothies are gaining ground as a popular breakfast choice, or post workout meal, in the health conscious crowd,and for good reason too! You can literally get ALL of your fruit and vegetable requirements in for the day, in just one meal. I have been whipping up yummy breakfast and snack nutritious smoothies for my family for several years now. Here are some tips on how to get the biggest nutritional bang out of your meal.
First, though, if you are new to smoothies, you need to know some smoothie making basics. When you first read the "how to's" of smoothie making it looks like a time consuming venture, but it really takes less time than making pancakes, or eggs and toast. A little planning and you are on your way to a fast meal that is super good for you, and the taste is amazing.
My smoothies always start with a fruit base. I prefer berries because they have a strong flavor that can hide some of my less palatable ingredients. I use about half a cup of mixed field berries per each serving. Then I need some kind of liquid. I choose carrot juice because it is loaded with good for me vitamins, and it is naturally sweet so I won't be needing to add any sweeteners. Of course you are going to need a blender as well.
Here are 9 things you can hide in your smoothie.
- Vegetables and vegetable juices- celery juice, cucumber juice, and wheat grass (if you have a juicer), and just a handful of baby spinach if you don't.
- Protein- high quality whey protein is a good choice, but I also use silken tofu, or soy milk.
- Other fruits- Kiwi, banana, pear, pineapple, mango, blueberries... you name it, any soft fruit is great in a smoothie, and aside from pineapple any of the fruits I mentioned will take the edge off of the tartness of the berries.
- Fruit and vegetable powders- I love to super charge the nutrition of my smoothie by getting as much fruit and veggies as possible. This can be accomplished easily by using fruit powders like camu camu (vitamin C), acai (resveretrol), "greens" blend etc. Visit your local health food store, or search the internet for buying dehydrated super fruit powders.
- Adaptogens- some of you may not have heard of adaptogens. They are basically plants that have been found to have a balancing effect on the body. Adaptogens are also considered "tonics", and they have multiple beneficial uses for the body. Some adaptogens that are super good for you are ginger, ginseng, astragalus and ashwagandha. A good natural food store or herbal store will have some of these in powder form.
- Aloe Vera- Aloe is an ancient healing plant. It contains polysaccharides that our body can use to boost immunity and heal. Get a high quality aloe vera juice. Make sure you get a nutritional aloe, and not a topical one, as aloe products not meant for ingestion can be filled with chemicals and preservatives you may not want to eat.
- Healthy Fats- Omega 3 fatty acids are essential for health, but sorely lacking in our modern diet. Drop in some cod liver oil, EFA blend, half an avocado or some olive oil.
- Green Tea- Green tea is emerging as one of the super foods of the decade. Chock full of good for you antioxidants and polyphenols, green tea has been shown to reduce risk of cancer, heart disease, inflammation, and the list goes on. Try a powdered green tea called matcha for super high nutrition.
- Yogurt or Kefir- contain probiotics that are good for your belly, and boost your immune system. They also add a creamier flavor to your smoothie.
Put all of the solid and dry ingredients in your blender first, then add carrot juice until it just covers the top of the berries. Blend on low until it is blending easily, then up the speed to the highest setting. Add soy milk, pomegranate juice or more carrot juice as you puree, for the right consistency.
Pour into glasses and enjoy as a super nutritious and delicious way to start your day.
About the Author
Shelley Penney is a retired registered nurse with a continued, insatiable thirst for health and wellness information. Although Shelley hails from traditional medical training, she is always searching for ways in which the natural world of healing herbs, foods and supplements can intersect with traditional medicine and benefit us all.
Visit Shelley on the web www.ShelleyPenney.com
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