Have you been wondering how to get your family to eat more fruits and vegetables? Or have you struggled eating all the produce in your Talley Box (specifically the leafy greens)? Do you want to boost your immunity and energy levels? The answer to all of these questions is to make smoothies your new ritual! I highly suggest investing in a quality high speed blender but any will do. There is no magic formula or perfect recipe for a healthy smoothie, but rather emphasize using a blend of fresh, seasonal fruits and vegetables.
Our family, both adults and kids alike, enjoy drinking smoothies on a regular basis. My 5 year old helps me peel the beets and carrots or pack the blender with greens, while my toddler waits eagerly to push the button! Once everything is blended they can’t wait to lick the stir stick and give it a taste. They let me know if it needs more fruit or lemon or ice, and then they slurp it down before I can poor everyone a glass. It’s a morning ritual we’ve come to love and the best way to ensure we’re getting some “good guys” (as I call them) in our system. When we get our box each week and my fridge and fruit bowl are overflowing, I wonder how we’ll get through it all. And yet every week we’re anxiously awaiting our next box.
After trying nearly every combination of fruits and vegetables you can think of, I’ve narrowed down a few hacks to make a delicious smoothie every time. Oranges and whole plain yogurt are staples. The oranges add a refreshing sweetness and liquid base, as well as a dose of vitamin C to improve absorption of water-soluble vitamins. While the yogurt improves texture, increases bioavailability of fat-soluble vitamins, and helps to offset spikes in blood sugar from the blended fruit. It is important to use whole milk as opposed to non-fat yogurt for the absorption of those fat-soluble vitamins, or simply add healthy fats in, such as avocado, peanut butter, coconut oil, nuts or seeds. Use frozen fruit or ice, whole oranges (peeled), squeeze the juice of a lemon, and add whatever veggies you have on hand. Use water to get the desired consistency that you like and adjust the amounts of fruit to your sweet preferences. Here are a few recipes to try!
GREEN
1 cup fresh or frozen fruit (peaches, mangos, pineapple, kiwis, apple)
1 cup leafy greens (spinach, chard, beet tops, kale, lettuce)
1 whole orange, peeled
Juice of 1 lemon
1/2 cup whole plain yogurt
1/2 cup or more water
*optional: ginger, celery, cucumber, herbs, coconut oil, avocado
PURPLE
1 cup fresh or frozen berries
1 cup leafy greens (spinach, chard, beet tops, kale, lettuce)
1 whole orange, peeled
Juice of 1 lemon
1/2 cup whole plain yogurt
1/2 cup or more water
ORANGE
1 golden beet, peeled, cut in chunks
1 carrot, peeled
1 apple
1 whole orange, peeled
Juice of 1 lemon
1/2 cup whole plain yogurt
1/2 cup or more water
Ice
*optional: ginger, turmeric
PROTEIN SHAKE
2 frozen bananas
1 Tbsp peanut butter
1/2 cup whole plain yogurt
1 cup milk of choice
1/4 cup chocolate protein powder or cocoa powder
*optional: spinach (you won’t taste it!)
