smoothie recipes

Healthy fruit smoothie recipes

Few of us are eating the USDA recommended 2 cups of fruits and 3 cups of vegetables per day. However, attaining this goal can be easier if you start making nutritious, delicious fruit and vegetable smoothies. Here are 3 simple steps to get you started:

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1) Choose 1/2 cup of fresh or frozen fruits or vegetables

Banana
Strawberries
Peaches
Blueberries

Pineapple chunks
Canned pumpkin
  or squash
Cucumbers

Mango Carrots
Spinach
Celery

2) Add 1 cup of a base

Plain or vanilla yogurt (regular or frozen)
Frozen juice concentrate (such as apple or orange)
Ice cubes

3) Add 1/2 cup of a liquid

Low-fat or fat-free milk
Soy, rice, flax or hemp milk
100% fruit juice

Directions

Add one or more ingredients from each of the 3 groups into a blender and mix until smooth. Serve immediately. This will yield enough smoothie for two people. If there are more than two of you, increase portions accordingly.

Example 1
1/2 cup of strawberries
1 cup vanilla yogurt
1/2 cup fat-free milk

Example 2
1/2 cup of banana
1 cup of frozen orange juice
1/2 cup of low-fat milk

Example 3
1/2 cup of blueberries
1 cup of frozen vanilla yogurt
1/2 cup of orange juice

Options

If desired, add:

  • a spoon of green powder (wheat grass or spirulina)
  • whey or some other protein powder
  • almonds, walnuts, peanuts, flax or sesame seed, wheat bran or shredded coconut
  • a scoop of unsweetened cocoa powder
  • for extra sweetener, sprinkle in presoaked raisins before blending

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Mike's Mom
September 30, 2013
My favorite smoothie combination is shredded coconut, a carrot, pineapple and a few walnuts.
 
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