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Friday, September 7, 2012

5 Minute Nutrition


Eating healthy doesn't have to be hard.  Arming yourself with a variety of smoothie recipes will not only give you well rounded sources of nutrition, it allows for variety, delicious flavors and immediate energy that is long lasting.  Smoothies are a great snack to have between meals and, if in a hurry, they can be your on-the-go breakfast or lunch.  Having smoothies everyday is a simple and tasty way to incorporate more fruits and veggies into your diet, although I still encourage everyone to also eat whole fruits and vegetables to ensure they are getting daily fiber as well.  The internet is a wonderful source for all kinds of smoothie recipes, but be sure to incorporate a variety of fruits and veggies and avoid animal proteins.  This will guarantee you are getting all the vitamins and minerals your body needs without any unnecessary cholesterol.  Blending healthy fats, plant based proteins and omega 3's will give an added boost to your organs, muscles, cells, heart, brain and immune system.   If you ever come across an ingredient and are thinking "how can this benefit me", I strongly urge you to look up the nutritional benefits.  By looking up the foods you consume, you will become more aware of items that are extremely healthy or that should be substituted or eliminated from recipes.

Here are a few recipes to get you started...

Chocolate Cherry Bliss

Ingredients:
1 c. non-dairy milk
2 pitted dates, chopped
3 Tbsp. pure unsweetened cocoa powder
1 frozen banana, sliced
1 c. organic spinach
1 c. frozen cherries
1/2 c. non-dairy yogurt (I recommend vanilla or cherry)

Directions:
1.  Add all ingredients in high speed blender in order listed and blend until well incorporated.  
2.  Pour into two glasses and serve.  


Raspberry Kiss

Ingredients:
1 c. non-dairy milk
1 small avocado (peeled, pit removed)
2 c. frozen organic raspberries
1 c. organic spinach
1 Tbsp. agave
1 c. ice (optional)

Directions:
1.  Add all ingredients in high speed blender in order listed and blend until well incorporated.
2.  Pour into two glasses and serve.


Strawberry Banana Dream

Ingredients:
1 c. non-dairy milk
1 Tbsp. nut or seed butter (sunflower butter, almond butter, etc.)
1 c. organic spinach
1 frozen banana, sliced
1 c. frozen organic strawberries

Directions:
1.  Add all ingredients in high speed blender in order listed  and blend until well incorporated.
2.  Pour into two glasses and serve.


And this one is for the upcoming fall festivities...


Pumpkin Pie

Ingredients:
1 c. non-dairy vanilla milk
1 c. pumpkin puree (can use canned, but make sure it's not pumpkin pie filling)
1 frozen banana, sliced
1 c. organic spinach
1/2 tsp. cinnamon
pinch of pumpkin pie spice
1 tsp. pure vanilla extract
1 c. ice

Directions:
1. Add all ingredients in high speed blender in order listed and blend until well incorporated.
2.  Pour into two glasses and serve.
3. Optional - sprinkle a little extra cinnamon or pie spice on top.

Incorporating greens into your smoothies increases the vitamin and mineral content so don't let the darker color of the smoothie deter you from continually adding them.  Spinach works well because it blends completely, however, you can use any greens you like.  If you just can't stand the color, use an opaque glass to drink from.  This also works well for children who are new to healthy smoothies.  The flavor is amazing, so once they taste it, the color won't bother them in the future.  You can also add ground flax seed or chia seed for additional protein and omega 3's (keep in mind this will change the texture slightly).  The fruits contain natural sugars, so avoid adding refined sugar to your smoothies.  If you are new to smoothies and want them sweeter, try adding a little agave, stevia or pitted dates.  As your taste buds become accustomed to healthier smoothies, you will notice you don't want the additional sweetener anymore and may even want to start adding more greens instead.

So don't wait another second, head to the kitchen and start blending your way to better health!