Healthy Smoothies

Jill Stafford at the Matawan Aberdeen Public Library used the NutriBullet to offer a class on healthy smoothies to 12 library patrons.

Smoothie ingredients

 

 

 

 

 

 

Here are the recipes she used, along with some resources on superfoods:

 

Banana-Berry Smoothie from Banana-Berry Smoothies and other Breakfast Recipes

1 medium banana

½ cup strawberries, fresh or frozen

½ cup blueberries, fresh or frozen

2 cups vanilla yogurt

1 cup milk

1 tablespoon sugar

Peel banana and put in blender.

Add strawberries and blueberries to the blender.

Add yogurt, milk, and sugar to the blender.

Blend until smooth.

 

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Strawberry Chamomile from Superfood Smoothies

2 cups frozen strawberries

½ cup dried white mulberries

1 ¾ cups brewed chamomile tea (chilled)

2 tablespoons freshly squeezed lemon juice

Sweetener, to taste (optional)

2 tablespoons chia seeds

 

Blend the strawberries, mulberries, tea, and lemon juice together until smooth. Stop the blender, taste, and add desired sweetener if needed. Add the chia seeds, and give the blender a second quick whirl, just to mix the ingredients. Makes 2 – 16 ounce servings.

 

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Green Smoothie – Color Me Vegan

Admittedly, it’s very difficult to create a “recipe” for smoothies because there are so many options and variations. Apples provide soluble and insoluble fiber as well as antioxidants and nutritional goodness, bananas add much-needed potassium as well as thickness, flaxseeds add the ever-important omega-3 fatty acids, and greens – well, you just can’t say enough good things about greens.

1 ripe banana, preferably frozen chunks from the freezer

1 or 2 apples, quartered (not peeled)

1 cup pineapple chunks (frozen adds creaminess)

2 loose cups spinach (or kale or chard)

½ inch piece ginger, peeled

1 tablespoon ground flaxseed

2 dates, pitted

1 ½ cups cold water

¼ cup apple, pineapple, or orange juice

 

Blend all the ingredients until fully combined. Make it thinner or thicker with more or less juice, depending on your preference. Yields 2 servings.

 

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Chocolate Smoothie – Forks over Knives

¾ cup unsweetened almond milk

½ cup pomegranate juice

6 ounces organic baby spinach, optional

1 frozen banana

Dates (or date paste) to taste

3 tablespoons raw cocoa powder

2 cups frozen blueberries

Puree all the ingredients in a high-powered blender until smooth. Makes two 16-ounce servings.

 

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Pina Colade Smoothie from Superfood Kitchen

1 ¼ cups frozen pineapple chunks

¼ cup light coconut milk

1 cup water

1 teaspoon freeze-dried wheatgrass powder

Stevia or coconut sugar, to taste (optional)

 

Combine all ingredients in a blender, and process until completely smooth. Taste and adjust the sweetness, if desired, with a touch of stevia or coconut sugar. Makes 1 serving.

 

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Definitions

Superfood – a nutrient-rich food considered to be especially beneficial for health and well being.

ORAC (Oxygen Radical Absorbance Capacity) – a method of measuring the antioxidant capacity of different foods. It’s believed these foods will be more effective at neutralizing free radicals. The USDA removed the ORAC Database of Selected Foods from their website due to insufficient evidence of the effectiveness of these foods.

Cacao – the raw form of chocolate, among the most mineral-rich superfoods, contains calcium, iron, magnesium, antioxidants, very high ORAC score.

Coconut – contains a saturated fatty acid, lauric acid, which is converted in the body to a beneficial compound called monolaurin, an antiviral and antibacterial that destroys a wide variety of disease causing organisms.

Chia seeds – contains omega-3 essential fatty acids, dietary fiber, calcium. Swell to times their size when soaked in liquid, which gives the feeling of fullness in stomach.

Flax seeds – contains omega-3 essential fatty acids, vitamin E, lignans which help balance hormone levels, and dietary fiber. The seeds need to be consumed in the ground format or they will pass right through the body.

Mulberries – one of the best sources of resveratrol, a powerful and rare antioxidant that has been shown to help prevent aging, enhance cardiovascular health, and promote circulation.

Wheat grass powder – high in vitamin C, vitamin E, beta carotene, folic acid, iron, and potassium. The chlorophyll is said to detoxify and cleanse the body, promote circulation and overall energy, and balance the body’s pH.

 

 

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Resources for recipes provided:

Banana-Berry Smoothies and Other Breakfast Recipes by Brekka Hervey Larrew 2008 (Freading)

Color Me Vegan by Colleen Patrick-Goudreau 2010

Forks over Knives: The Plant-Based Way to Health edited by Gene Stone 2011

Superfood Kitchen by Julie Morris 2012

Superfood Smoothies by Julie Morris 2013

 

Additional recipe resources:

Forks over Knives: The Cookbook by Del Sroufe 2012

Green Smoothie Miracle by Erica Palmcrantz Aziz 2012 (Freading)

Incredible Smoothies blog – http://www.incrediblesmoothies.com

Navitis Naturals website (ingredients and recipes) – http://navitasnaturals.com/

 

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