Drink Your Vegetables
Here’s a Fun Guide to Blending Your Way to Health
Fruits and veggies are the superheroes of the food world, packed with more nutrients per bite than any other food group. Yet, many of us, especially in the U.S., aren't getting enough of these nutritional powerhouses. Eating more fruits and veggies can lower your risk of chronic diseases like diabetes and heart disease and can even help you live longer. Interested?
As someone who lives alone, I totally get how tough it can be to squeeze in those fruits and veggies. But guess what? I’ve discovered that fruit smoothies are an awesome way to start the day and tick off that “eat your fruits and veggies” box in one delicious drink. So, let’s dive into the easy steps to making the perfect smoothie!
Step-by-Step Guide to a Perfect Smoothie
1. Follow Food Combining Practices
For maximum nutritional punch, I’m keeping our smoothies all about fruits and veggies. No proteins like milk, yogurt, ice cream, protein powder, seeds, or nuts here. This helps your body digest and absorb all those good nutrients more effectively.
2. Choose a Liquid
Pick 1/2 to 1 cup of your favorite juice or go lighter with coconut water or sparkling water if you’re watching the calories. If you really can’t give up that milky flavor, use vegan milk such as almond or coconut milk. Play around with the amount to find your perfect smoothie consistency.
3. Add Half a Banana
Bananas add a creamy texture and just the right amount of sweetness to your smoothie. Plus, they’re super easy to have on hand.
4. Throw in 2-4 Fruits
Use whatever fruits you have or whatever you’re craving that day: berries, apples, oranges, pineapples—the sky’s the limit! Mixing up the colors not only makes your smoothie look gorgeous but also boosts its nutritional value. And you don’t need much: 2 to 3 Tablespoons of each fruit is good.
5. Add the Greens
Toss in a big handful of spinach, baby kale, Swiss chard, romaine lettuce, or arugula. Fresh is great, but frozen greens work just as well if that’s what you have. And by the way – this morning I didn’t have any greens, so I added a handful of broccoli 🥦. It still tasted like a fruit smoothie and not broccoli.
6. Antioxidants/Digestive Aids (Optional)
For a little extra zing, add some fresh ginger, turmeric, or cinnamon. These not only add flavor but also pack a healthful punch.
7. The Shortcut
In a hurry? Blend 1 cup of liquid, 1 cup of frozen mixed fruit, banana, and a handful of greens. Quick, easy, and tasty!
8. Getting Ready to Blend
For this lesson, let’s decide not to take the shortcut. Let’s get ready to blend.
9. Then Blend
Just throw everything into your blending machine and blend until smooth.
The two short videos following show you how it’s done!
10. Extra Hint: Never Waste a Banana Again
Anytime your bananas are getting a little ripe, PEEL THEM, then cut them in half, put in a freezer bag and freeze them for the next smoothie!
Enjoy - And, Pat Yourself on the Back - You Just Got Your 3-5 Vegetables Today!
And BTW, when you add the greens you lose the vibrant fruit color. It make look a little brown, but it has a delicious taste and you just nailed the nutritional value.
Smoothies on a Diabetic Diet
If you’re watching your sugar intake, skip the juice and go for coconut or sparking water or go with a vegan milk like almond or coconut milk. Add more veggies like carrots or beets and stick to low-sugar fruits such as apples. This way, you get all the goodness without the sugar spike.
Paula’s Recommendation for Best Blenders for Smoothie Making.
To whip up these tasty creations, you’ll need a good blender. Here are some of my top picks. To learn more, I’ve provided a link to amazon.com where this blender is for sale:
Vitamix 5200 Blender, Professional-Grade. This high-end kitchen appliance promises to revolutionize your blending experience. Packed with advanced features and cutting-edge technology, this blender is designed to meet the needs of even the most demanding users. (~$400) https://amzn.to/3xQB2Ns
Ninja TB201 Detect Power Blender Pro. This a powerful and versatile kitchen appliance that offers a range of functions to make food preparation easier. With its sleek design and advanced features, it is a popular choice among home cooks and professional chefs alike. (~$130) https://amzn.to/4cT8qCd
Nutribullet Personal Blender for Shakes, Smoothies, and Food Prep. The Nutribullet is my personal favorite and the one I am using in the video. I like its compact size and powerful blending capabilities. Plus, it is very affordable. (~$55) https://amzn.to/3xOvcfI
BlendJet Portable Blender for Smoothies & Shakes. If you’re in the market for a personal blender that sets itself apart for being totally portable, pick the BlendJet. It’s easy to use and clean, powerful enough for frozen fruit, vegetables, and ice. (~$50) https://amzn.to/4bDY48n
Now, you’re all set to blend your way to a healthier, happier you. Cheers to delicious and nutritious smoothies! 🥤
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