Living Well: Boost energy and health with smoothies

Wednesday, February 03, 2010

By Teresa Griswold

Jackson Hole, Wyo.-Smoothies are a delicious and convenient way to up your dose of vital nutrients. They go down as easy as a sugar-laden milkshake, but without the guilt.

And they are simple to make. Starting with a blender and a few high-quality ingredients that are whirled into an almost magical concoction of flavors, the sky is the limit on blends and varieties.

Experiment with a variety of fruits, nuts and vegetables. Sometimes, the color may be off, but the flavor could be just right. By starting with a basic recipe and revamping it to fit your personal preferences, you can trust you are on the right track.

For example, I started with this recipe from eatingwell.com, a great source for all kinds of healthy recipes including more than 30 smoothie recipes:

Wake-Up Smoothie*
Health benefits: Healthy Weight • Healthy Heart
Active time: 5 minutes • Total: 5 minutes
1 1/4 cups orange juice, preferably calcium-fortified
1 banana
1 1/4 cups frozen berries, such as raspberries, blackberries, blueberries and/or strawberries
1/2 cup low-fat silken tofu, or low-fat plain yogurt
1 tablespoon sugar, or Splenda Granular (optional)
Combine orange juice, banana, berries, tofu (or yogurt) and sugar (or Splenda), if using, in a blender; cover and blend until creamy. Serve immediately.
Makes 3 servings, 1 cup each.

Per serving: 139 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 28 g carbohydrates; 4 g protein; 4 g fiber; 19 mg sodium; 430 mg potassium. Nutrition bonus: vitamin C (110% daily value), fiber (16% dv)
Here are some ideas to change up this recipe. Try switching out the orange juice with apple juice or use less juice and more berries. Skip the banana and throw in a bit of spinach or broccoli. It doesn’t even change the taste. I like adding two tablespoons of flaxseed meal to get those omega-3s. And forget about using the sugar or Splenda! Use vanilla powder instead.

Be bold, and you may be surprised by what delicious drinks you can conjure up on your own.

Keep in mind that blueberries, blackberries, raspberries, strawberries and cranberries are among the top sources of disease-fighting antioxidants, making them a good choice for smoothies. They are also high in fiber, protein, and other vitamins and minerals and low in saturated fat and cholesterol.

And if you can’t find them fresh, their frozen counterparts are waiting in the grocer’s freezer. Frozen berries have the same nutrient level as fresh berries, because they’re picked at their peak time, and using them in smoothies while they are still frozen adds a thick and icy texture. Choose organic to avoid direct exposure to pesticides.

If you don’t want to make your own smoothies, cruise over to JH Organics and check out its menu of 25 smoothies. Paul Vogelheim said they make the best smoothies in town. His favorite is the Very Berry Blast. It’s made with bananas, blueberries, blackberries, and goji berries, along with coconut butter and macro greens. Vogelheim is one of our county commissioners, and he said he likes to set up short, informal meetings at JH Organics, especially in the summer, because of their extensive smoothie menu.

For more about smoothies, a book available at the Teton County Library, Super Smoothies by Mary Corpening Barber and Sara Corpening Whiteford offers 50 energy-enhancing, health-boosting recipes. It’s bursting with tips, a seasonal fruit chart, vegetable glossary, plus has the scoop on secret ingredients. JHW

*Copyright 2010 Eating Well, Inc. (eatingwell.com), reprinted with permission.

Courtesy Ken Burris / Eating Well, Inc.
Strawberries and raspberries are a good choice for smoothies.

PERMALINK:
Living Well: Boost energy and health with smoothies | Planet JH News Article: Living Well

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