Smoothie Recipes

by Yuri Elkaim, BPHE, CK, RHN
Author, Eating for Energy

Smoothies are a great way of packing tons of quality nutrition into a condensed and easy to digest form. They are pretty much a mixture of water and natural plant sugars along with all the inherent fiber, vitamins, minerals, and phytonutrients of the fruit and vegetables being used.

I personally enjoy smoothies more so than juicing recipes because juices strip away the fiber of the fruits and veggies. Thus, juices may be less suitable for those with blood sugar issues because they will tend to spike your blood sugar. On the other hand, smoothies contain all the fiber which means that your body will metabolize their sugar and nutrients a little bit slower. This is a good thing from a blood sugar perspective.

Getting enough fiber is also critical for the health of your colon and bowels. The natural soluble and insoluble fibers that you can get through smoothies can improve your bowel movements and rid your body of dangerous toxins. Fiber is key!

Fruits and vegetables contain different nutrients in varying amounts but regardless of which ones you decide to use, your body will thank you. The goal, then, is to find the right combinations to elicit the greatest possible taste! After all, for some people, the taste of green vegetable just ins't their cup of tea.

Tips on Choosing the Right Smoothe Ingredients

Hopefully, you understand the importance of organic foods. Thus, whenever possible choose organic fruits and vegetables over conventionally grown produce. That way you avoid all the pesticides and genetically modified foods that wreak havoc on your body. A local farmer's market is a great place to start.

Fresh vegetables should be firm, colourful, and alive. Fruit should be ripe (but not mushy). For instance, bananas should be fully yellow (not green); apricots should have an orange-yellow hue; kiwis should be uniformly soft but not bruised; and melons and pineapple should have a sweet aroma - just to give you a few examples.

You should clean your fruits and veggies before making any of these smoothie recipes so that any dirt, debri, or surface chemicals be removed as best as possible.

4 Delicious Smoothie Recipes

Here are 4 of my favourite smoothies. To make them all you'll need is a blender. I personally use and recommend the Vita-Mix. It will turn anything into liquid!

Strawberry Banana Smoothie

1 banana
1 cup strawberries
1 apple
2-3 ice cubes
1 cup water
1 tbsp ground flaxseeds

1. Combine all ingredients in a blender and blend until smooth.

Tropical Monkey Smoothie

1 banana
2 tbsp peanut butter
1/2 cup shredded unsweetened coconut
2-3 ice cubes
1 tbsp ground flaxseeds
1 cup rice milk
1 cup water

1. Combine all ingredients in a blender and blend until smooth.

Cacao Banana

1 banana
2 tbsp raw cacao powder
1 tbsp agave nectar
2 cups rice milk
1 tbsp ground flaxseeds

A Date with Banana and Almond

1 banana
2 tbsp almond butter
3-4 dates
2-3 ice cubes
1 tbsp ground flaxseeds
2 cups rice milk

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