This one is for all of my smoothie lovers out there!
I love a good smoothie as much as the next person. I've tried them all kinds of ways...with dairy and without, with vegetables and without, all fruit, no fruit, added grains, protein powder and a myriad of other ingredients just to make it interesting. Here, I wanted to highlight some of the do's and don'ts as I am reminded of the the ways we can actually add ingredients we "think" are healthy thereby introducing toxins to our bodies if we're not careful! So here's a list for you--and feel free to follow up with comments and questions as I am curious to know what your favorite combination is!
DO: Buy Fresh Organic Produce and wash, cut and freeze it yourself. Use sturdy freezer bags sealed with very little air or vacuum seal your bags if you have a sealer! It's cheaper and you can trust the freshness!
DON'T: Believe the hype about frozen fruits and vegetables. Well sourced organic produce is picked and frozen at the hight of its season and keeps well under optimal conditions. Find a reputable brand with integrity you can trust, ask your grocer for tips on this and stock the freezer with your favorite fruits and veggies for blending ease!
DO: Be careful when incorporating milk or yogurt and other dairy products--especially if you are at risk for diabetes and or hypertension. These often contain hidden sodium and sugars in the lactose and other additives, and can cause a reaction if you are dairy sensitive. Check out SO Coconut Milk Yogurt or other nut & seed milks (such as organic coconut milk, unsweetened coconut cream, cashew milk, almond milk or hemp seed milk) as alternatives in order to get the creamy texture you're seeking!
DON'T: Add any sugar to your smoothies (this includes honey, brown sugar and cane juice or syrups)! Seasonal fresh or frozen fruit (like pineapples), fresh squeezed citrus juices and fresh pressed carrot juice work well to impart enough natural sweetness without taking you over your limit for the day!
DO: Consider adding robust leafy greens and other veggies to your smoothies. Try Root veggies like carrots and beets as they are really sweet when at the height of their season! If you are a little reluctant because of the taste, fear not, sweetness can be added with fresh apples, pears, peaches and fresh pressed juices (NOT from concentrate); tangerines or pineapple juices work well--and remember to watch your portion sizes when having fruit juice. 4oz.'s or less should do just fine!
DON'T: Use soy or rice milk! Soy has been over produced making it one of those crops that just doesn't have the nutritional value we once thought. More on that here: http://www.foodrenegade.com/dangers-of-soy/ and here: http://articles.mercola.com/sites/articles/archive/2010/09/18/soy-can-damage-your-health.aspx
As for rice milk, it can contain traces of arsenic and often times has added sugar. More on that here: http://www.buzzle.com/articles/rice-milk-dangers.html
DO: Try a smoothie recipe from Keena's Kitchen and feel energized throughout the day! See one of those tasty recipes below!
Recipe for a "YUMMY" Fruit & Veggie Breakfast Smoothie
*As always, source and use organic, local ingredients!
1 Cup Frozen Mango
1/2 Cup Frozen Strawberries
1/2 Cup Frozen Kale Greens
1/2 Cup Frozen Pineapple
1/2 Cup Frozen Green Apple
1/4 Cup Fresh Squeezed Tangerine Juice
1/2 Cup Fresh Pressed Carrot Juice
1/4 Cup Unsweetened Coconut Cream
1/2 Cup Ice (optional)
For the best consistency, make sure all your produce is frozen, and your other ingredients are ice-cold when you are ready to use them. Add all ingredients to a good sturdy blender with clean bowl and blades. Secure lid on the blender and pulse until mixture is semi-smooth. When semi-smooth, mix on high until creamy. Taste and adjust as needed adding more ice to thin it out and more coconut cream for a creamier texture.
Sit back, relax and enjoy the start of your day!
As always, we wish you good health, epicurean adventure and happy eating!
Eat, Learn, Live!
