Foreman, blogger of Real Housewife of Fresno, makes
quick and easy fruit smoothies.
temperatures sizzling, itís time to break out the blender
and start whipping up some frosty, fruity and flavorful
beauty of smoothies is that you can add just about anything
to them from kiwi to carrots. And this time of year, there
is no shortage of options.
things to add are seasonal fruits like blueberries,
blackberries, strawberries, figs, apricots, peaches, plums
and nectarines. Others like to blend veggies into the mix,
such as spinach, kale, squash or carrots.
say smoothies are great way to increase your fruit and
vegetable consumption, but they say to be careful not to add
too many extra calories. Ice cream and fruit juices with
added sugars should be avoided.
is a milkshake," says Kim Tirapelle, a registered
dietitian at Kaiser Permanente Fresno.
blogger Annie Foreman of Fresno, Calif., has upped her
smoothie game by prepping her ingredients and freezing them.
When she or her family want something refreshing to drink,
all she has to do is pull a prepped plastic bag out of the
freezer, blend it with a liquid and pour.
takes about five minutes, tops," says Foreman, author
fresh fruit is great when itís in season, donít be shy
about using frozen fruits or vegetables. Foreman is fond of
buying a bag of frozen mixed berries and a large package of
also recommends using overripe fruit that may be too squishy
to eat but works fine in a blender for a smoothie.
hate throwing away food, and this is a good way to reduce
food waste," she says.
liquid base, Foreman uses almond milk or plain yogurt.
agrees that one good way to lower the drinkís calorie
content is look for alternatives to whole milk or fruit
juice. She says coconut water and skim milk are also good
options, as are water or ice. And for added thickness you
can even add a scoop of avocado.
says flax seeds and chia seeds are also a good source of
protein and fiber, if you want something more than just a
new yogurt brands, like Siggiís Icelandic-style yogurt,
are loaded with protein, have less sugar and can make a good
base for your smoothie.
Hamilton, former owner of Organic Fresno, a Fresno
restaurant, has been making healthy smoothies for years. She
tells parents to go easy on the greens because the taste can
easily overpower the drink.
says not to add more than two handfuls of greens and make
sure to strip the greens off the stalk to make it easier to
digest. She generally uses about a cup of fruit in her
recipes and she likes to freeze her fruit before adding to
like it that way because it makes it nice and slushy,"
she says. "And thatís perfect during the
Annie Foreman, realhousewifeoffresno.com
large frozen strawberries
cup frozen blueberries and raspberries
1 cup of almond milk or plain yogurt
can prep your smoothies so itís simple and quick when you
want one: To assemble, put your fruit and veggies in a
Ziploc plastic bag and freeze.
youíre ready for your drink, add your liquid base (almond
milk or yogurt) and then place the contents of your freezer
bag into the blender and blend until smooth. You can add
protein powder if you like.
Stephanie Vucovich Cholakian
of unsweetened almond milk (can substitute coconut water or
the kale and mint with the liquid base of your choosing.
Then add cucumber and fennel, blend well.
apples and banana ó blend well and add more banana if
additional sweetness is needed. Pour into a glass and serve.
cups of frozen peaches
ounces of plain cultured yogurt
ounces of water
teaspoon of cinnamon
teaspoon of nutmeg
tablespoons of chia seeds
tablespoons of honey or maple syrup
yogurt, water, chia seeds, nutmeg and cinnamon in a blender
until well mixed. Add frozen fruit and blend to desired
consistency. Pour into glass.
BERRY SMOOTHIE WITH BEETS
Kim Newell, Kaiser Permanente San Francisco Medical Center
mixed frozen berries or blueberries
teaspoons chia seeds
teaspoons ground flax seeds
teaspoon ground cinnamon
cup diced beet, either raw, canned or roasted
fresh spinach or 1-2 tablespoons frozen spinach
cup plain low-fat yogurt or low-fat coconut milk
frozen banana or 1 teaspoon honey or agave syrup
all of the ingredients in a blender and blend for 1 minute.
Pour into a glass and enjoy.