CHAPTER SIX
Smoothies
Chia Berry Smoothie
SERVES 2
This smoothie won’t exactly have a smooth texture, due to the seeds from the berries and the chia seeds (see the glossary). Blackberries and blueberries are in season at roughly the same time of year, so enjoy this smoothie in late summer and fall for the best flavor.
1 CUP BLACKBERRIES
1 CUP BLUEBERRIES
2 TABLESPOONS CHIA SEEDS
1 TEASPOON PURE VANILLA EXTRACT
1½ CUPS UNSWEETENED COCONUT MILK
1 SCOOP UNFLAVORED OR VANILLA PROTEIN POWDER (SEE THE GLOSSARY)
In a blender, process all the ingredients until smooth. Serve in a tall glass.
Green Energy Smoothie
SERVES 2
The “green” in this smoothie is an ingredient you may never have heard of before: spirulina. Spirulina is a blue-green algae that grows in warm, fresh water. Sound scary? Don’t worry—in this smoothie you won’t even know it’s there, except for the fun color. Spirulina has been used for centuries as a highly nutritious food source by many cultures. It can boost your immune system, balance blood pressure, and lower cholesterol, and it contains more protein than red meat does. You can find it in health food stores.
1 BANANA
1 CUP ALMOND MILK
½ CUP LOW-FAT PLAIN YOGURT
½ CUP UNSWEETENED APPLESAUCE
4 TABLESPOONS LARGE-FLAKE OATMEAL
1 TEASPOON SPIRULINA POWDER
1 TEASPOON PURE VANILLA EXTRACT
In a blender, process all the ingredients until smooth. If you want a thicker smoothie, add a few ice cubes. Serve in a tall glass.
Nutty Berry Smoothie
SERVES 2
Strawberries impart a lovely sweetness to this tasty drink. Only eight strawberries provide about 140 percent of the recommended daily amount (RDA) of vitamin C, so this smoothie is a wonderful way to start your day. The hemp will add a nutty taste that enhances the cashews.
2 CUPS SLICED STRAWBERRIES
2 TABLESPOONS CHOPPED CASHEWS
1 TABLESPOON SUNFLOWER SEEDS
1 TABLESPOON HEMP SEEDS
1 CUP VANILLA ALMOND MILK
In a blender, process all the ingredients until smooth. Serve in a tall glass.
Pear Green Tea Smoothie
SERVES 2
In order to get the most benefit from your green tea smoothie, try to find Matcha green tea powder—it is of the highest quality. This powder is from Japan, where it has been consumed for more than one thousand years. Green tea is packed with antioxidants, chlorophyll (see the glossary), and fiber.
2 PEARS, CORED AND CHOPPED
2 CUPS COCONUT MILK
2 TABLESPOONS GREEN TEA POWDER, STIRRED INTO 2 TABLESPOONS HOT WATER
1½ CUPS ICE CUBES
In a blender, process all the ingredients until smooth. Serve in a tall glass.
Kiwi Spinach Smoothie
SERVES 2
This smoothie is a fresh, pretty shade of green that will make you feel healthier just holding it. When purchasing the kiwis, try to select ripe fruit to avoid bitterness. Hold the kiwi lightly in your cupped hand and gently squeeze it. There should be a slight give to the skin but not mushiness.
3 KIWIS, PEELED AND CHOPPED
2 PACKED CUPS BABY SPINACH
1 BANANA
½ CUP UNSWEETENED APPLE JUICE
½ CUP COCONUT MILK
1 TEASPOON HONEY
1 CUP ICE CUBES
In a blender, process all the ingredients except the ice cubes. Add the ice cubes and blend until smooth. Serve in a tall glass.