Boost Energy with Savvy Smoothies
Ever wish you could have an instant jolt of muscle and energy like Popeye did when he gulped down his can of vitamin-rich spinach? I asked renowned cookbook writer and fiction author Judith Fertig for some easy and healthy ways for us all to boost energy with savvy smoothies. Judith agreed to share a few of her favorite quick, refreshing, nutritious, and delicious recipes.
Secrets for Succulent Smoothies, From Judith Fertig
Smoothies can be a caregiver’s caregiver. These blended drinks offer big nutrition in a small package, can be made in minutes, and make us feel like we’re doing something good for ourselves.
Smoothie recipes are like blueprints—they’re meant to be changed to follow what’s fresh, what’s in season, or what we feel like drinking. Berries, greens, melon, tomatoes, avocado, cucumber, celery, carrots and stone fruits like peaches and mangoes add antioxidants, fiber, vitamins and minerals. A tablespoon or two of healthy fats such as milled flax seeds, hemp or nut butter can add richness to the flavor, while providing omega-3 fatty acids necessary for complete nutrition. For the finale, add a touch of sweetness from fruits, maple syrup, agave nectar or stevia, or fresh lemon or lime juice.
The best way to mix a smoothie is to start with either a liquid or an ingredient with a thicker consistency, like yogurt, placed in a blender or high-powered smoothie mixer. Next, add the desired fruits or vegetables and flavorings. It’s better to start on a slower speed while holding down the lid tightly. Once everything is blended, increase the speed to high to achieve a more velvety texture. If the smoothie is too thin, add more frozen fruit or ice.
Smooth-fleshed fruits like mangoes, bananas, ripe peaches and nectarines blend more easily to a silky finish than do fresh berries. Tender, baby greens such as spinach, kale or chard virtually disappear within a smoothie; if using mature, rather than baby greens, cut out the stems unless the blender or mixer is extremely powerful.
Blending enough ingredients for two smoothies can yield a leftover serving to store in a covered glass jar in the refrigerator. To reactivate the full taste later, just turn over the jar and give it a good shake to re-blend the ingredients.
Brilliant Green Smoothie
Yields 2 servings
2 cups water
4 cups baby spinach
2 cups chopped butter lettuce, escarole, or romaine
1 large banana, cut into chunks
The juice of a lemon
Combine the water, spinach, lettuce, and banana and blend using low to high speeds until smooth. Add lemon juice and blend again.
Peachy Watermelon
Yields 2 servings
2-3 cups watermelon, seeded
1 cup low-fat vanilla-flavored dairy or coconut yogurt
1 cup frozen strawberries
1 fresh peach, peeled, pitted, cut into chunks and frozen
Combine all ingredients and blend from low to high speed until smooth.
Cool as a Cucumber Smoothie
Yields 2 servings
1 cup apple juice
1 cup sliced sweet apple
¼ cup applesauce
½ cup sliced carrots
½ cup cucumber, peeled and sliced
2 cups ice
Dash of nutmeg or cinnamon (optional)
Combine all ingredients and blend from low to high speed until smooth.
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Sometimes after I eat something truly healthy, such as s savvy smoothie, I develop a craving for something darkly chocolate. If you have such cravings, you’ll want to buy Judith’s cookbook Bake Happy. And if you crave something delicious to read, try her fiction series, The Cake Therapist and The Memory of Lemon.
For more great gourmet ideas, visit her website: www.alfrescofoodandlifestyle.blogspot.com/
Deborah Shouse is the author of Connecting in the Land of Dementia: Creative Activities to Explore Together and Love in the Land of Dementia: Finding Hope in the Caregiver’s Journey.
