We may eat of the fruit of the trees of the garden. —Genesis 3:2
God has given us a colorful array of fruits and vegetables to enjoy. Include more of them in your diet by adding them to smoothies. Here are 10 produce-rich recipes to get you started.
Avocados contain plenty of vitamin C and vitamin K, plus plenty of heart-healthy unsaturated fat, so include one in your smoothie. Peel and halve an avocado. Mix the avocado in a blender with one cup of milk, ½ cup of vanilla yogurt, 8 ice cubes and 3 tablespoons of honey. You’ll end up with four cups of thick, creamy smoothie.
Smoothies are an easy way to get more greens in your diet. For two servings of Groovy Green Smoothie, puree one banana, six ounces of vanilla yogurt, one cup of grapes, ½ cup of cored and chopped apple and 1½ cups of fresh spinach leaves.
Use up a ripe banana by including it in a smoothie. Chop the banana in thirds. Add a seeded and stemmed pear, cut in quarters; one cup of partially-thawed frozen blueberries; and ½ cup of plain or vanilla yogurt. Top it off with ¼ cup of milk, a few handfuls of ice, one tablespoon of honey and ¼ teaspoon of honey. Blend it together for four cups of smooth, cinnamony sweetness.
Cabbage, Peach and Carrot Smoothie
All kinds of veggies can be incorporated into a smoothie. For this recipe, you’ll need one cup of grapes, one cup of frozen peach slices, ¾ cup of chopped cabbage and one carrot. Add approximately ¼ cup of water and ¼ cup of ice, then mix it all together with a high-powered blender. This recipe makes four servings.
Chia seeds are an excellent source of omega three fats, and this recipe adds them for an extra health boost. In the following order, place the following items in your blender: one chopped green apple, 1 cup of frozen pineapple pieces, ½ cup of chopped cucumber, two kale with ribs removed, ½ cup of Greek yogurt, two tablespoons of honey and two teaspoons of chia seeds. Blend until all ingredients are fully pureed. This recipe makes two to three cups.
Get the taste of an all-American dessert in a glass with an Apple Pie Smoothie. Chop a gala apple into one-inch pieces. Mix the apple with ½ cup of plain yogurt; one cup of ice cubes; 1 teaspoon of brown sugar; ¼ teaspoon each of cinnamon, vanilla extract and nutmeg; and a pinch of ground cloves. Makes two cups.
Beets are a good source of many vitamins. For this recipe, which serves one to two people, puree one cup of kale, one celery stick, 1/3 cup of parsley, half of a cucumber, one chopped apple, a few slices of cooked beets, 2/3 cup of water and the juice of quarter of a lemon.
Sweet Potato and Banana Smoothie
Prepare ahead of time for making this smoothie by cooking a whole sweet potato in the microwave or oven until tender. After it cools, peel the sweet potato and blend it with a banana, two cups of milk and ¼ teaspoon of ground cinnamon. This recipe serves two.
This delicious recipe that serves four is courtesy of Food Network’s Guy Fieri. Blend together one banana, one cup of fresh pineapple, seven large strawberries, one cup of orange juice, ¼ cup of kefir, one cup of plain yogurt, one cup of ice and two tablespoons of flax seed. After 30 seconds, add ¼ cup of kale leaves. Continue to blend until smooth.
Cauliflower is the secret ingredient in this smoothie for one. In your blender, mix 1/3 cup of frozen cauliflower, one banana, ½ cup of uncooked rolled oats, one tablespoon of peanut butter, one cup of milk and two teaspoons of cocoa powder.
Drink your way to better health with delicious and nutritious smoothies!