It’s summertime, when fresh fruits abound -succulent berries (I just bought some Marionberries today at our local farmer’s market!), stone fruit, plentiful Kale and other greens – it’s the perfect season to enjoy healthy, delicious fresh smoothies – a special treat, and very easy to make when you want to be outdoors enjoying the sunshine. Three of Cherie’s favorite smoothie recipes:
Banana-Blueberry Smoothie
Yield: 4 cups/1 L (1 large or 2 medium-size servings)
Bananas and oranges are available year-round, and with the addition of fresh antioxidant-rich blueberries, omega-3-rich flax seeds, and nutrient-dense greens, you have the makings of a perfect start to a beautiful day!
4 ripe bananas, chopped
2 oranges, chopped
2 cups (500mL) fresh or frozen blueberries
1 cup (250 mL/67 grams) coarsely chopped kale or romaine lettuce (optional)
2 tablespoons (30 mL) green powder supplement (optional)
1 tablespoon (15 mL) ground flaxseeds
Combine all of the ingredients in a blender and process until smooth. Add a small amount of purified water, if needed, to achieve the desired consistency. Serve immediately. Note: Adding the optional kale or lettuce will add minerals and will help to balance the sweetness of the fruit.
Blue-Green Smoothie for One
Yield 24 ounces/710 mL (1 large serving)
This easy-to-make smoothie for one can be sipped over the course of a morning. If you find the deep blue-green color created by mixing mineral-rich kale and antioxidant-rich blueberries unusual, serve it in a mug rather than a glass.
Nutrition Note
A Blue-Green Smoothie delivers 7 grams of protein plus more than 20% of your day’s supply of calcium, magnesium, and potassium, and six B vitamins (folate, niacin, pantothenic acid, riboflavin, thiamin, and vitamin B6,). Furthermore, it supplies your recommended intake of vitamins C and K and beta-carotene several times over.
2-3 cups (500-750 mL) coarsely chopped kale, firmly packed
1 1/4 cups (310 mL/180 g) fresh blueberries (or other berries)
1 large ripe banana, broken into chunks
1 medium-size orange, coarsely chopped
1/2-1 cup (125-250 mL) purified water
Combine all of the ingredients in a blender and process until smooth. Add water as needed to achieve the desired consistency. Serve immediately.
Strawberry-Peach Smoothie
Yield: 4 cups/1 L (2 servings)
This fabulous smoothie makes a light, refreshing breakfast, lunch, or dessert. The combination of strawberries and peaches is delightful.
Nutrition Note
This smoothie is low in fat and high in antioxidants, and with the addition of greens, its nutrient density soars! With only 206 calories, a single serving packs over 100% of the RDA for vitamins C and K, an impressive 11 grams of fiber, and 142 mg of calcium.
2 cups (500 mL) coarsely chopped ripe peaches or nectarines
2 cups (500 mL) fresh or frozen strawberries
2 oranges, coarsely chopped
1 cup (250 mL/67 grams) coarsely chopped kale or romaine lettuce, firmly packed
2 tablespoons (30 mL) green powder supplement (optional)
Combine all of the ingredients in a blender and process until smooth. Add purified water as needed to facilitate processing and achieve the desired consistency. Serve immediately.
