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Smoothies!

Feb 22, 2015

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Recently, many dear friends have been asking me about smoothies (a staple in our home, especially summertime). I'm always happy to talk and share healthy beverage recipes :) Honestly, I feel you can't go too terribly wrong if you stick to fruits and vegetables you like, but here are a few tips to guide you to make sure your smoothies go very right! Happy Blending!

The Basics 

2 parts fruit to 1 part veggie (preferably green!)
Add: 1 tbs lemon juice
Add: 3/4 cup water
OR: 1/2 cup coconut water and 1/2 cup water

Favorite Fruits (organic is best, frozen fruits work great!)

Pick 2!

  • Berries (blue, black, raspberries)
  • Banana
  • Mango
  • Apple
  • Pear
  • Lemon
  • Lime 

Favorite Veggies (organic is best)

Pick 1!

  • Spinach
  • Kale (Lacinato or green)
  • Romaine
  • Cucumber 

Spices/Herbs

Add a dash (1/4 - 1/2tsp dried spices or 1 tbs fresh herbs)

  • Fresh ginger
  • Fresh turmeric
  • Cinnamon
  • Cayenne 
  • Fresh Mint

Healthy Fats

Add 1 for richness & make your smoothie a meal! 

  • Avocado (use 1/2)
  • Coconut oil (1 -2 tbs)
  • Almond Milk (3/4 - 1 cup)

Extras

Sneak these in for an added boost!

  • Chia Seeds (1 tbs for fiber & omega 3)
  • Bee Pollen (1 tsp it's a mother nature wonder food!)

Simple Starter Recipes

Berry Green

*3/4 cup berries

*1 frozen banana

*1 handful of spinach or kale

*1 tbs lemon juice

*3/4 cup liquid (water, coconut water or almond milk)

Blend all ingredients on hi-speed for 1-2 mins

Fruity Refresher 

*3/4 cup mango

*1 apple or pear

*1inch piece ginger, peeled

*1 tbs lemon

*1/2 cucumber, peeled

*1 tbs coconut oil

*1 tsp bee pollen

*3/4 cup liquid (water, coconut water or almond milk)

Blend all ingredients on hi-speed for 1-2 mins

For more recipes and inspirations, here are a handful of kid-friendly smoothie recipes I shared over on Mother.

And, San Francisco Chronicle writer Amanda Gold's subtitled piece How a committed latte drinker found joy in a jar of green smoothie is a great read! Her favorite green smoothie recipe below. 

Amanda's Green Smoothie

Adapted from Whole Foods, this smoothie has tropical notes, with a base of coconut water for an extra boost of electrolytes and potassium. It's a good starter smoothie for those who shy away from overly vegetal drinks.

  • 3/4 cup coconut water

  • 1/3 English cucumber (a piece about 2-3 inches long), washed but unpeeled

  • 2 cups torn curly kale

  • 1 cup baby spinach

  • 1 small navel orange, peeled (or 1/2- 3/4 large orange)

  • 3/4 cup frozen pineapple chunks 

 



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