Healthy fruit smoothie recipes
Posted in General Health & Wellness on August 1, 2013. Last modified on April 21, 2019. Read disclaimer.
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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VITAMIX
BLENDERS
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