Smoothies for Good Health (3 page)

Ice IQ:

Small ice cubes work best for smoothies because they’re easier to blend than the home refrigerator-size ice cubes. If you want to use ice from your refrigerator, you will need to crush it. If your blender labors with small-size ice cubes, you also will want to use crushed ice.

Making Smoothies:

When you’re ready to whip up a smoothie, remember these hints:

1) Add the liquid ingredients and/or yogurt to the blender first. This makes for easier blending.

2) Make sure the fruit you add to the blender is in small pieces – small pieces blend better.

3) If the blender blades have trouble moving, stop the blender and stir the mixture. If necessary, add more liquid, 1/4 cup at a time, until the mixture moves easily around the blender blades.

4) The amount of sweetener you use in smoothies depends on the ripeness of the fruit and your flavor preferences. If a range is given in a recipe, start with the smaller amount. Then, taste and add more sweetener if needed.

Blender Basics

The key to creating smoothies effortlessly is making the most of your blender. Although operating the appliance isn’t complicated, these reminders will help you to use yours at maximum efficiency.

1) Start by double-checking that the cutting assembly and sealing rings are screwed on correctly and tightly. This way, you’ll avoid any leaking and the messy cleanup that comes with leaks. Also be sure the blender container is firmly in the base before turning on the motor.

2) Always cover the blender before turning on the motor. Keep the cover in place by holding it lightly as you turn on the motor. Otherwise, you may end up with splatters everywhere.

3) Blend large quantities of food in several small batches for better control.

4) Stop the blender often and check the texture of the smoothies. Blenders work quickly and can easily over-blend food.

5) If the motor labors with a heavy mixture, try using a higher speed or blend the mixture in smaller batches.

6) If food packs around the blades, switch off the motor and use a rubber scraper to dislodge the food.

7) When you’re finished blending, wait for the motor to stop before lifting the container off the base.

Make it Soy

Eating a well balanced diet with a variety of foods and maintaining an active lifestyle are two key ingredients to promoting health and well-being. Some foods, however, provide health benefits beyond basic nutrition – they play an important role in preventing illness and disease.

Soy is one of those foods and here are some reasons why soy is worth adding to your diet.

1) The United States Food and Drug Administration (FDA) has recognized that eating soy daily may play a role in helping to reduce the risk of coronary heart disease by lowering blood cholesterol levels. Food with moderate to high levels of soy protein can now carry an official health label linking it to heart health.

2) Studies also show that soy products may improve blood glucose control which is important in the treatment of diabetes.

3) Soy is associated with several other potential health benefits including a reduced risk of cancer and the maintenance or improvement of bone health.

It is uncertain if the beneficial substance in soy is the protein itself of the numerous plant estrogens called isoflavones. Isoflavones are a type of phytoestrogen, a plant substance that seems to act as an antioxidant and mild estrogen. For optimum health benefits, the FDA suggests consuming at least 1 ounce (about 25 grams) of soy protein a day.

To put more soy in your diet, look for these products at the supermarket: tofu, edamame (soybeans), soy milk, soy nuts, soy flour, soy pasta, tempeh, soy protein powder, and products made with textured soy protein. With a little planning, you can easily work them into you daily meals.

To get started, try making one of the soy-based smoothies in this book, such as POM Wonderful Morning Shake; Protein Energy Shake; Soy Mango Smoothie; or the “Hot” Chocolate Smoothie.

Eating Healthy Glossary

It’s easier to make wise food choices if you’re familiar with the language of nutrition experts. Here are some of the most common terms they use:

Antioxidants:

The most important benefit of vitamins A, E and C and many phytochemicals is their role as antioxidants. Antioxidants are scavengers of free radicals, neutralizing them to help prevent cell damage.

Carbohydrates:

Carbohydrate is a major nutrient and source of energy in foods. Sugars and starches are the most common types. Food sources include sugars, breads, cereals, vegetables, and fruits.

Cholesterol:

Cholesterol is a substance present in foods of animal origin and produced by the liver. It helps blanket nerve fibers and lends durability to cell walls. It is carried in the blood in units called lipoproteins, of which there are two types. Low-density lipoprotein (LDL) contains what is often called bad cholesterol and tends to clog arteries and may lead to heart disease and stroke. High-density lipoprotein (HDL) contains what is known as good cholesterol and appears to clear fat and excess cholesterol from the blood.

Fiber:

Fiber is an indigestible component of foods that adds bulk but not calories to the diet. Fiber is found in fruits, vegetables, whole grains, dried beans, and cereals.

Free Radicals:

Free radicals are unstable molecules resulting when oxygen molecules lose electrons during normal metabolic processes in the body. These free radicals attack healthy cells in hopes of finding another electron to stabilize themselves. This process can damage healthy cells and contribute to diseases, such as cancer, heart disease, cataracts, and even aging.

Phytochemicals:

Phytochemicals are naturally occurring constituents of plant foods that are currently under scientific investigation to determine their potential benefits for reducing the risk of health problems, including cancer and cardiovascular disease.

Saturated Fat:

Saturated fat is a type of fat found in food that is solid at room temperature. Experts say that high levels of saturated fat in the diet raise the amount of cholesterol in the blood. Elevated blood cholesterol levels are associated with increased risk of heart disease and some forms of cancer.

Triglyceride:

Triglyceride is a type of fat found in the blood that is derived from foods. Being overweight or eating too much fat, alcohol, or sugar can increase blood triglyceride levels, which can contribute to heart disease.

Morning Meal Smoothies

THE RECIPES

Berry-Banana Breakfast Smoothie

Mocha Smoothie

Tropical Fruit Sunrise

Strawberry and Kiwi Rise ‘n’ Shine Shake

Peachy Start-to-the-Day

Purple Power Shake

Iced Coffee Frappé

Berry Morning Medley

Green Tea Lychee Frappé

Pineapple Sunrise Smoothie

Strawberry Wake-Me-Up Breakfast Smoothie

Pomegranate Morning Shake

Tropical Breakfast Smoothie

Five-Spice Frosty Coffee Shake

Fruity Green Tea Smoothie

Protein Energy Shake

Berry-Banana Breakfast Smoothie

Makes 2 servings

Ingredients

1 container (6-ounces) berry flavored low-fat yogurt

1 ripe banana, cut into pieces

1/2 cup reduced-fat (2%) milk

Directions

Place all the ingredients in a blender and blend until smooth.

Nutrition Information:

Calories: 170

Total fat: 2g

Saturated fat: 1g

Protein: 5g

Carbohydrate: 34g

Cholesterol: 10mg

Fiber: 2g

Sodium: 65m
g

Mocha Smoothie

Makes 1 serving

Ingredients

6 ounces plain non-fat yogurt

1/2 cup reduced-fat (2%) milk

2 tablespoons instant coffee granulates

2 tablespoons light chocolate syrup

6 ice cubes

Directions

Combine all the ingredients in a blender, blend until smooth and pour into serving glass.

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Nutrition Information

Calories: 220

Total fat: 2.5g

Saturated fat: 1.5g

Protein: 16g

Carbohydrate: 33g

Cholesterol: 15mg

Fiber: 1g

Sodium: 300mg

Tropical Fruit Sunrise

Makes 4 servings

Ingredients

1 cup frozen mango chunks

1 cup fresh pineapple chunks

1 frozen banana

1/3 cup light coconut milk

1/3 cup low-sugar orange drink, plus extra if desired

1-3/4 cups plain non-fat yogurt

Sliced bananas, fresh mango chunks, strawberries and fresh pineapple chunks

Directions

Place the fruits, coconut milk and orange juice in a blender and blend until combined.

Add the yogurt to the blender and blend until smooth.

Add additional orange juice to thicken smoothie as desired.

Divide the smoothie into four glasses and top with sliced bananas, mango, strawberries and/or pineapple chunks.

Nutrition Information

Calories: 190

Total fat: 1g

Saturated fat: 1g

Protein: 8g

Carbohydrate: 41g

Cholesterol: 0mg

Fiber: 3g

Sodium: 110mg

Strawberry and Kiwi Rise ‘n’ Shine Shake

Makes 2 (3/4-cup) servings

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Ingredients

1 cup fat-free (skim) milk

1 cup strawberries, hulls removed

1 kiwi, peeled and quartered

1/4 cup vanilla or strawberry fat-free no-sugar-added frozen yogurt

1 to 2 tablespoons sugar

Directions

Combine all the ingredients in a blender and process until smooth.

Pour into two glasses and serve immediately.

Nutrition Information

Calories: 280

Total fat: 3.5g

Saturated fat: 1.5g

Protein: 12g

Carbohydrate: 54g

Cholesterol: 15mg

Fiber: 5g

Sodium: 135mg

Peachy Start-to-the-Day