Meatless Monday

I am officially in love with kale smoothies. I hesitate to call it a green smoothie because the final product is usually a weird purple color instead of green (maybe it’s the blueberries). I usually add the same fruits to the smoothie but want to have other options as to not get bored. So here is a list of fruits and veggies that can be used in smoothies (green or otherwise). Enjoy!

delicious looking green smoothie sweetened with sugar-alternativeBerries

Strawberries, blueberries, cranberries, raspberries and kiwi are excellent sources of antioxidants that help fight the signs of aging and cardiovascular disease. Blueberries and strawberries contain the most antioxidants of any fresh berries and may help reduce the build up of cholesterol in the arteries, according to registered dietitian Sally Barclay of Iowa State University. Berries also provide fiber, vitamin A, vitamin C, potassium and magnesium.

*I never even considered cranberries, actually they don’t cross my mind until Thanksgiving. Kiwi is also an interesting choice.

Citrus

Pineapple, oranges, lemons and limes are refreshing, nutritious citrus fruits that add vitamin C, potassium and folate to your diet. Adding these fruits to your smoothie boosts your energy and replenishes your daily need for vitamin C.

*Pinapple and oranges, check!. For me there is a fine line between refreshing and mouth puckering, not sure about the lemons or limes.

Fleshy Fruit

Bananas and plantains are fleshy fruits that add potassium, fiber and vitamin C. Combine bananas and berries for a delicious, nutrition-packed smoothie. A banana smoothie is a great way to replace potassium that you lose after exercising.

*I have never had a plantain that wasn’t fried, I would try it in a smoothie.

Stone Fruit

Stone fruits such as peaches, nectarines, plums, mangoes and cherries add a thick texture and antioxidants to your smoothies. These fruits are also rich in vitamin C, vitamin A and potassium. Varying the fruits you add to smoothies ensures that your diet is rich in all the necessary vitamins and minerals.

*I love cherries, this is a must try.

Orange Vegetables

Pumpkin, carrots, butternut squash and sweet potatoes are rich in nutrients vitamin A, potassium and iron. They also add color, texture and sweetness to a smoothie. If you use canned pumpkin or squash, check the label to make sure it’s 100 percent pure rather than a canned pie mix with added sugar.

*This may be where I draw the line….nothing in this category is appealing to me.

Greens

Spinach, Swiss chard, kale and green peppers blended in a smoothie are an appetizing way to add greens to your diet. Green vegetables provide the nutrients vitamin K, iron, vitamin C and calcium to your daily diet. Combine the greens with a sweet fruit to enhance the flavor, making it easier to get your family to eat their greens.

*Spinach is first on the list and definitely next on my list of experimental ingredients.

What are your smoothie staples?

Source: San Francisco Chronicle

Photo: The Spinach Girl

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2 responses to this post.

  1. Posted by Jennifer on March 4, 2013 at 11:21 AM

    Thank you for sharing! My significant other made a smoothie for breakfast this morning with kale and spinach…my older daughter would not try it though (it was pretty good). I encourage you to try the orange vegetables, with so many other items in the smoothie you won’t even taste them. 🙂

    Reply

  2. Posted by Kathryn on March 4, 2013 at 3:16 PM

    Whole Foods has two wonderful juices that I’ve taken from them and made into smoothies so I get the fiber from pulp: Green Machine and Green Lemonade.
    GM: kale, spinach, cilantro, lime, celery, apple
    GL: apple, kale, spinach, cucumber, lemon

    Reply

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