Continuing where I left off last week on “uncomplicating” your menu, smoothies come to mind! They are a great addition to your day, whether for a breakfast on the go or a nutritious snack after a great workout. I mean this quite literally–take a look at this little video clip where I make my strawberry banana power smoothie the minute I get back from my zumba class!
…and if chocolate is your thing, you HAVE to try my Cocoa Oat Almond Vegan Shake, it is OUTRAGEOUS!!! It just spells: I LOVE YOU!
Smoothies are easy and quick to make once you have the right ingredients in the fridge or freezer. Fresh fruit and vegetables are an important staple of a healthy diet and every excuse to eat a great variety of them in any combination is always a wonderful idea! Of course, you don’t need a bunch of fancy recipes to do just that! You can eat them fresh, raw, plain and simple! So by all means please do, but another wonderful way to incorporate them into your day is in a refreshing delicious smoothie.
Smoothies are also very filling and satiating for the same reasons that soups are (I am referring to Barbara Rolls’ work on volumetrics, which I discussed last week in reference to soups): High volume foods spread the same calories and nutrients out into a larger volume of food, and reduce the calories it takes to feel full, and satisfied.
So if you are working to lose weight or keep your weight in check, smoothies are also great to add to your repertoire.
This week, I recommend you commit to making one smoothie each day--Smoothies are very filling and satisfying and making it a habit to have one once a day will keep your appetite in check and help you stay away from those quick nutrition-dilute snacks that always keep you reaching for more, and get you in trouble. I plan to elaborate on the topic of snacks next week, so stay tuned…I have lots to say!!
For now, back to this week’s topic: making smoothies part of your daily routine!
Are you with me?
All you need is a blender, fresh cut fruit and/ or veggies, some liquid, be it water, 100% juice, skim milk, dairy or otherwise for great vegan options (unsweetened almond, soy, rice, or cashew milk are nice options) and lots of ice. You can also add yogurt or tofu, whole grains, nuts, fresh herbs and spices; the options are limitless!
There are so many recipes for smoothies out there and I do not claim, by any means, to offer the best nor even the most creative ones. In fact, I have been particularly impressed with greenblender.com that not only has a wide selection of healthy smoothie recipes but even delivers the ingredients right to your door!
Really, you could also just use your imagination and create your own. As long as you don’t add unnecessary sugar and keep it fresh, you can’t go wrong!
That’s exactly what I have done in my Cuisinicity kitchen, and this week, I am just offering a few to get you started!
I prefer to use organic, local produce, mostly because it is gentler and kinder to the planet! It’s a topic dear to my husband as well (read on!). In fact, we have our home grown little garden in our own backyard that we enjoy in the summer months. But, having said that, if you cannot find organic produce in your area, or cannot afford it, please, do not make perfect the enemy of good (my husband addressed this topic here): Best to eat lots of fruit and veggies, even if grown conventionally, than omit them from your diet all together-so no excuses!
Let’s get started–here are my own Cuisinicity smoothie creations!
Morning Glory Power Smoothie (vegan): I absolutely LOVE this smoothie! It’s the makings of a classic morning glory muffin in a blender!! YUM!
Banana Date Almond Shake (vegan): YUMMY in your tummy! It’s naturally sweet and creamy and is just so satisfying!
Pineapple Coconut Smoothie: The makings of a virgin piña colada for a healthy breakfast or mid afternoon snack. How delicious is that?!
Spinach Pear Smoothie (vegan): So refreshing and satisfying, just slightly sweet and surprisingly, not overly “spinachy” (!) I love it–It’s just perfect after my favorite Zumba workout!
Berry Nutty Fig Smoothie (vegan): Delightful fresh-fig-and-berries-meet-nuts concoction! The result is an outburst of dietary fiber, minerals, vitamins, and anti-oxidants! Not too sweet, creamy and just delicious!
Almond Banana Smoothie (vegan) or Carrot Banana Almond Smoothie (vegan): What a creamy sweet combination! Either one is filled with nutrients: I didn’t have the room to add the words “rolled oats” or “oat bran” in the title, but, yep, there are there too!
Berry Orange Smoothie and Peach Orange Smoothie: Both quick, easy and so refreshing after a great workout!
Apple Cinnamon Smoothie (vegan): If you happen to have some Simply Cinnamon Apples ready in your fridge (I always do), you have to try this smoothie! OH MY GOODNESS-such a satisfying autumn treat!
Pumpkin Allspice Smoothie: This creamy smoothie has a delicious blend of flavor. It tastes like pumpkin pie! Not too sweet, and so satisfying after a great workout on a fall morning!
Then there are my power milkshakes: Chocolate Banana milkshake (with vegan option), Strawberry Banana Milkshake (with vegan option), and of course, my Cocoa Almond Oat Vegan Shake (I mentioned earlier) that hide lentils for protein–you’d never know they are there– In one fell swoop, I have fruit, whole grains, legumes, dairy and nuts all in one shake. It’s absolutely power nutrition!
Whether you use my recipes, or create your own, I hope these will inspire you to make a luscious smoothie for a light start to your day, a sweet refreshing treat in the summer, or an energy boost filled with nutrition!
Bon appétit!
I am with you all the way- but you know that already… 🙂
YAY Greg! I do know it but I always LOVE to hear it!! Wait until you see what I have in store next week!!
Sounds exciting!
Looking forward to it ?
Catherine,
How about adding a scoop of JP+ Complete plant-based powders that include another 13 grams of plant proteins; 8 grams of fiber; and a variety of 14 more plants?
Hi Catherine!
I just made your Strawberry Banana Smoothie, (milkshake).
(https://cuisinicity.com/power-strawberry-banana-milk-shake/ –for those of you who would like to try it)
Absolutely awesome! I’ve been looking for smoothies that are delicious, not too sweet, and of course healthy. This one is perfect! I’m off to check out more of your smoothie recipes!
So far, I haven’t liked nor found smoothie recipes that obtain their protein boost from protein powder. Loved that the protein in your recipe comes from skim milk, lentils, and oats.
Have you found a protein powder you recommend and like?
Your blog today about lentils is wonderful, practical, and yes, healthy and delish!
Thanks for your superb recipe and great contributions to health—I’m ready to try more of your recipes.
Take good care,
Sheila
Thank you so much Sheila!!
I love that you love it! I, like you, don’t like protein powders which is why I love to use lentils in my shakes, but interestingly, the other day, I found one that caught my attention at the health food store because it was all plant-based whole foods: It’s a little “chalky” if you know what I mean, but really it’s pretty nice. It’s called Raw Meal by Garden of Life.
https://www.drugstore.com/garden-of-life-raw-meal-replacement-original/qxp381758?catid=183310.
It doesn’t work with ice in the blender so you have to just drink it at room temperature, I guess.
Thank you for the wonderful comment about my lentil post today. I truly love this little legume and love working with it!!
Take good care and bon appétit!
Catherine
These sound delicious! Just one question. I’ve never understood the addition of ice to smoothies, as it waters down all the flavours. Is ice used to make the smoothie cold? I get around this by always using frozen fruits and veggies. With some I buy, cut into chunks and freeze, and others I buy frozen.
Excellent point Vaughn! I just like to use fresh fruit and veggies that I have on hand and the ice adds volume and makes the smoothie icy cold and although it “dilutes” the taste a bit, it’s plenty sweet and flavorful for me. You are absolutely right, no reason not to use frozen fruit/veggies, as the flavor will be even more concentrated, while still getting that nice cold smoothie texture.
Hi Catherine,
I understand Vaughn’s concern and agree with your response! I mostly use frozen fruit but I find the addition of the ice makes it so thick that it seems and tastes more like a dessert!! For some reason it’s so much more enjoyable when it’s thick and “creamy”!
Hi Caroline!! Always so nice to see your name appear!! I also love using frozen peaches in the winter months so a little bit of both is just great–such a nice way to include fruit and veggies, no matter what!!
Yes!! Catherine, your messages just got me in the mood to go to the gym (what’s 40 minutes out of your entire day??) so I can come home, relax in my garden on this stunningly beautiful day and make and enjoy your banana chocolate smoothie!! Thanks! Sometimes that’s all the inspiration I need :))))
bravo à l’équipe féminine de football américaine , elles ont dû savourer nombreux de vos smoothies avant …et après leur superbe match! Go USA! ah!ah!ah!
ah oui!!! Elles étaient magnifiques!!! allez les bleus!!!
Bonjour Catherine, très belle idée de faire des smoothies, surtout qu’en ce moment en France ,il y a la canicule !!! l’association de certains ingrédients est intéressante car inhabituelle, épinards et poire! très surprenant!!! que de belles idées dans votre blog, de belles surprises aussi! merci beaucoup et belle journée d’été à vous, bons smoothies!!! martine de France
Bonjour Martine! Je viens seulement aujourd’hui de trouver votre gentil petit mot!! Je vous remercie et une belle journée a vous aussi!!
YUMMM! perfect for summer!
Hi Catherine
Thank you for your post, I am looking forward to trying out some of these delicious recipes.
Smoothies have been such an easy and delicious way for me to incorporate fruits and vegetables into my family’s diet. Most mornings I make a blender full of green goodness and have noticed great benefits in my body, energy level and my complexion is beautiful .
My three year old son watches carfully as I load the blender with all sorts of good things like spinach (he calls it salad) and brings me his cup to be filled. He loves it and I feel great knowing that he’s getting all the nutrients his growing body needs.
Thank you for all of your wonderful posts and for sharing your expertise.
I appreciate it very much 🙂
How delightful Kristen! I love that your son watches you make your nutritious smoothie and brings you his cup!! That’s absolutely wonderful! Thank you for your lovely words and keep up the great work!!
Hi Catherine,
I love the sound of your Chocolate Banana Power Shake!! I’ve been searching for an Organic Protein shake that tastes great, has at least 15 grams of protein and has no fake sugar added. I think I just found it!! (and at a much lower price!) I never would have thought to add lentils to my shake. What a fantastic idea!! Thanks once again for your creativity and well trained palate!!
All the best,
Caroline
Hi Caroline! So nice to see your name appear! I can’t wait for you to try it! It is superb!!!
Wonderful healthy summer refreshment. Just what I needed on this hot, sticky day. Your photos are almost too enticing.
Thank you so much!