Summer is here already, and it is a great time to incorporate more fresh fruits and vegetables into your family’s diet! Around the Dodge house, we’ve made it a goal to make more smoothies to kick start our day with a nutrient-rich drink! Here are five simple tips to help you get more out of your smoothies!
- Green Smarter – Save time and money with a few simple tricks. Especially if you are a CSA member or have a great local Farmer’s Market, buying greens in their growing season will give you the best prices. You can save these extra greens a few ways! If you have a dehydrator or if your oven has a low setting, you can dry your greens and toss them in the food processor to create your own “greens powder.” Store in an air-tight glass container and scoop dried greens into your smoothies! Secondly, save and freeze greens you used to discard – carrot top greens, strawberry stems, broccoli leaves? Keep them and toss them in when you are low on other greens!
- Prep Your Powerfoods – Prep your seeds and nuts in a food processor ahead of time. Almonds, pumpkin seeds, chia seeds, hemp protein, and spirulina are some of our favorites. If you want a mix of these in each smoothie, mix up a big batch for easy daily use! Simply add a tablespoon or two to your blender after you’ve added the liquid. You’ll end up adding these high quality nutrients more often in if they are easy to reach for!
- Balance Your Smoothies –something sweet, something green, something powerful! While a four-fruit smoothie may taste great, it is a missed opportunity to amp up your diet with extra greens and powerfoods. Bananas, mangos, and pears have strong and sweet flavors, and can stand up to strong flavored greens. Always add in something green – collard greens, kale, and spinach are all easy to find options! Be intentional about adding something with power – add hemp for protein, avocado for healthy fats, flax seeds for omega fatty acids, parsley for digestion and detoxing.
- Step Up the Liquid – It’s common to add water or ice, which is simple and perfectly fine! For an even more nutritious smoothie though, add your made-at-home almond milkor coconut milk, or plain coconut water! Each of these alternatives have their own nutrient benefits, including vitamins and minerals in their natural form.
- Save Leftovers – Make a smoothie pudding with the leftovers by adding a tablespoon of chia seeds per ½ cup. Freeze leftovers in ice cube trays, add back to future smoothies or enjoy a small frozen treat! Make popsicles with a popsicle mold! Make fruit leather (with non-dairy smoothies) – smooth out on a silicone mat in the oven at 200 degrees, or keep it living and dehydrate fruit leather at 115 degrees! Stretch those smoothie leftovers to get more out of your efforts!
Smoothie Recipe Round Up
Here’s a few great smoothie recipes for you to try!
- Green Ginger Peachhttps://www.marthastewart.com/965191/green-ginger-peach-smoothie?czone=c¢er=997029&gallery=968757&slide=965191
- Avocado Pearhttp://simple-nourished-living.com/2012/06/avocado-pear-smoothie-a-38-power-foods-cookbook-recipe/
- Kale Pineapplehttps://www.realsimple.com/food-recipes/browse-all-recipes/kale-smoothie-recipe
- Berry Chiahttps://www.popsugar.com/fitness/Antioxidant-Chia-Smoothie-Recipe-28552408
- Greens and Parsley http://www.wholeliving.com/152126/7-detox-smoothies/@center/152870/2012-whole-living-action-plan#106790
What is your family’s favorite smoothie combination? What powerfoods do you love to add?