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Blendsome fruits and veggies and a twist with some tasty liquid and shout: "Enjoy Delicious and Healthy flavors!" Smoothies are a quick way to get the nutrition you need in a meal on the run; a tasty treat loaded with vitamins, protein and essential antioxidants; an easy way to "eat" those things you know are good for you, but you don't really like. Combining sweet fruit with slightly bitter greens can painlessly add fiber and natural vitamins to your diet. All you need is a blender and some creativity.
Basic Smoothie
: Start with ½ cup liquid plus 1 cup of fruit. Then add what you want!
Add ingredients in the right order: Liquids first, then semi-liquids like yogurt; next small pieces of fruits & veggies...soft ones first and lastly the cruncher ones.
- What to use in a Smoothie: Experiment to find the taste that you like & the nutrients your body needs. Bananas make smoothies a bit thicker, "hide" bitter flavors & give you potassium and iron to boost energy and help maintain a healthy blood pressure
- Mango (loaded with antioxidants; good for eyes & skin) and pineapple (with manganese and B vitamins for healthy bones) are good paired with less sweet greens. If you are just starting to use greens like kale, (lots of Iron & Vitamin K for your circulation) use a small amount and gradually increase them.
- Cinnamon adds a lot of flavor Plus helps lower blood sugar!
- For liquids try almond milk, coconut milk or coconut water or just yogurt.
Smoothies are a great way to get the most out of raw vegetables that may not enjoy cooked. You can be as creative as you like by creating your unique combination of vegetables, fruits, nuts and household staples like peanut butter and cinnamon. "So Shake it up, baby, and put a pep in your step!"
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