Best Smoothie Making Tips

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smoothieTop Tips For Making A Delicious Smoothie  (Island Smoothie Recipe Below)

Now that the season of overeating all those tasty, but typically not-so-healthy treats is over, it’s time to re-energize our body with tasty and healthy treats….a yummy, energy and nutrient dense smoothie.

How to create a truly delicious smoothie:

1.  Throwing a bit of this and some of that into a blender may make a smoothie, but taste is really important, so make sure that to every cup of greens you’re going to use, add 1 ½ cups of fruit.

Greens to choose from: Spinach, Kale, Collards, Romaine (use 1 cup (tightly packed) greens for each serving)

Liquids to choose from: Water, Milk, Almond Milk, Rice Milk, Coconut Milk (use 1 cup of liquid for each serving)

Fruits to choose from: Berries, Mangos, Bananas, Peaches, Pears, Apples, Avocados, Grapes, Pineapple (use 1 ½ cups of fruit for each serving)

Additions (optional, and to taste): Spices (cinnamon, ginger, nutmeg), Protein Powder, Nut Butter  Continue reading

2.  The order in which you blend things will determine whether you end up with something lumpy-bumpy or smooth and yummy. Follow these steps and you’ll be a smoothie-master in no time:

  • Step 1: Blend Greens with Liquid until smooth
  • Step 2: Add Fruit & optional Additions, and blend again til smooth

Note: Some of the Fruit or Greens can be frozen to make a chilled smoothie. (No need to defrost them…just toss into your blender straight from the freezer following the Steps above)

Also, using frozen fruit instead of ice will enhance the thickness and pleasant mouth-feel of the finished smoothie, not to mention better taste.

3.  Instead of using sweeteners, try using sweet fruits, such as bananas, dates (pitted), figs or mango to kick up the sweet factor in your smoothie.

4.  If you’re really pressed for time in the mornings, make your smoothies the night before and store, with a well-fitting cover, in the fridge. In the morning, pour your smoothie into your travel mug, and you’re on your way!

Island Smoothie Recipe (one of my fave’s!):

Serves 1

  • 1 cup fresh Spinach leaves
  • 1 cup Coconut Milk
  • ½ cup Mango chunks
  • ½ cup Pineapple chunks
  • 1 banana
  • pinch of cinnamon

Blend following the Steps above.

Do you have a favorite smoothie recipe?  Post in the comments, and Thanks for reading.

 

 

Stay Cool Tomato Salad

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Tomato SaladThis is so easy and tasty – a perfect salad for hot summer days.

Serves 1-2

 

 

Ingredients:

1 large tomato, cut into 1″ chunks

1/2 cucumber, cut into 1/4″ slices, then quarter the slices

2-3 radishes, cut into small chunks

Dressing of choice, to taste (Italian and Vinaigrettes work well) Continue reading

Directions:

Cut and place vegetables into serving dish.

Sprinkle dressing over the top.  (Less is more)

Add a small pinch of salt & pepper, if you desire.

Mix gently, and serve.

Enjoy!

 

Stove-top Roasted Vegetables

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Stove-top Roasted Vegetables

Roasting vegetables brings out their sweet, earthy flavors.  The brussel sprouts take on a mellow flavor very unlike the way they taste when boiled.

The carmelized onions and the ground black pepper make this dish really tasty.

Serves 2

Ingredients

  • 1/2 lb fresh green beans, rinsed
  • 1/2 lb fresh brussel sprouts, rinsed
  • 1 ear corn, shucked and rinsed
  • 1/2 med onion, chopped
  • 1 Tbsp good olive oil
  • pinch of salt & pepper (to taste)
  • pinch fresh thyme (or dried is fine too)
  • pinch garlic powder Continue reading

Eat Better And You’ll Live Better

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Natural FoodAccording to The World’s Healthiest Foods, to ensure we get the RDA of all the vitamins & minerals our body needs, our daily intake of the following food groups should be:

6 servings of Vegetables
4 servings of Fruit
2-3 servings of Whole Grains
2-3 servings of High-Calcium Foods

plus during the course of each week we should have the following:

5 servings of Beans (Legumes: Black Beans, Kidney Beans, etc.)
5 servings of Nuts and/or Seeds
3 servings of Fish (including Pacific Salmon & Albacore Tuna)

This sounds like a lot of food, until you take a look at the serving sizes: Continue reading

For Vegeys & Fruits, the following Serving Sizes apply:
1/2 cup Chopped, Cooked, or Raw
1/2 cup Juice
1 cup Raw Greens
1 Medium Piece of Fruit

A Serving of Beans (Legumes) is 1/2 cup cooked

A Serving of Nuts is 2 Tablespoons

3 ounces of cooked Fish is 1 Serving

For Whole Grains a serving is:
1 Slice Whole Wheat Bread (100% Whole Wheat)
1/2 cup Brown Rice (no, the white stuff doesn’t count)
1 cup of Whole Wheat Pasta (or other Whole Grain Pasta)

A High-Calcium Food Serving is:
1 cup low-fat Milk, Yogurt, or Cottage Cheese
1 ounce Reduced Fat Cheese

Eating 3 meals a day, plus 1-2 nutritious snacks would easily cover the recommendations.

For more information on which foods provide the most nutrition per serving, visit The World’s Healthiest Foods at http://www.whfoods.com.  They also have a variety of easy & tasty recipes, simple yet nutritious menus, healthy cooking tips, and much more.

I would enjoy your feedback and wish you THE BEST of HEALTH.

Live Life Fully,

Sandy