Mix up a Refreshing & Healthy Smoothie

Green machine smoothie

If you are anything like me, a quick meal on the go allows extra time outdoors and little less thought lost in preparing a dish. I’d rather be weeding than meal planning. Lately, I’ve gotten into the habit of a smoothie for breakfast or lunch. Lunch is always the meal I’d otherwise miss so I’d consider this a win.

If you feel you have the time or you make a double batch, prepare these the night before.

Here are a few healthful additions to use in your smoothies:

• • Hemp seeds add protein and contain a balance of omega-3 and 6 fatty acids. Their nut-like flavor pairs with cocoa, banana, kale and nuts.

• • Maca powder, a South American root said to boost energy and the libido, is rich in B vitamins and amino acids. Its malt-like flavor pairs with cacao, nuts, dates, blueberries and bananas.

• • Dark cocoa is one of the richest sources antioxidants. It also contains iron and potassium.

• • Chia adds protein and fiber, thickens a smoothie and is nearly flavorless.

• • Acai, a South American super food, is rich in powerful antioxidants. Find it in your local health food store freezer section.

• • Fresh ginger is an immune-booster. It helps settle the stomach.

• • Turmeric, in the ginger family, is used for it’s anti-inflammatory properties.

• • Alternative liquids like juiced fruits or vegetables, green tea, kombucha or coffee save a few calories while still offering nutritional benefits.

Green Machine Smoothie

Recipe & Photo: Phoebe Canakis, PhoebesPureFood.com

Yield: 20 ounces

Maca powder adds a natural energy boost in a morning smoothie or afternoon snack. Find maca online or you might be able to nab a bag at Marshall’s or T.J. Maxx. This recipe my current favorite go-to smoothie!

Ingredients

• • 3 ounces fresh spinach

• • 3 ounces banana, peeled

• • 1/4 cup unsweetened, non-dairy milk

• • 6 (4 ounces) ice cubes

• • 1 Tbsp unsweetened, unsalted peanut butter

• • 1 Tbsp maca powder

• • 1 tsp chia seeds

Instructions

1. 1. Combine all ingredients in a blender; process until smooth.

Pineapple Kiwi Smoothie

Recipe & Photo: Phoebe Canakis, PhoebesPureFood.com

Yield: 14 ounces

You must resist the addition of rum. Pineapple is known for the natural enzyme bromelain, found in its core. Don’t throw that core away, it may be a bit fibrous, but it’s really good for you. The natural enzyme bromeliad is helpful in reducing inflammation in the sinuses and joints.

Ingredients

• • 1 heaping (6 ounces) cup pineapple pieces

• • 1/4 cup pineapple juice

• • 1/2 (2 ounces) banana, peeled

• • 1 kiwi, peeled

• • 1/4 cup coconut milk

• • 2 tsp fresh-squeezed lime juice

• • 1/2 cup ice

optional: 

• • 1 cup (1 ounce) fresh kale leaves or spinach

• • 1/4 frozen green grapes

Instructions

1. 1. Combine all ingredients in a blender; process until smooth.

Cherry Lime Smoothie

Recipe & Photo: Phoebe Canakis, PhoebesPureFood.com

Yield: 12 ounces

This smoothie is anti-oxidant rich! Cherry yogurt makes this a bit of an indulgence. The addition of granola and yogurt takes it to another level of sweetness. Find pure cherry juice in the organic or produce section of the grocery store or use pomegranate juice instead.

Ingredients

• • 1/2 cup (2 1/2 ounces) pitted cherries, fresh or frozen

• • 1/2 orange, peeled

• • 1/3 cup red grapes

• • 1/4 cup raspberries, fresh or frozen

• • 1/4 cup raw shredded red beets

• • 1/4 cup pure cherry juice

• • 1 Tbsp fresh-squeezed lime juice

• • 1/2 cup ice

optional additions

• • Maple syrup

• • Pinch of cinnamon and cloves

• • Low-fat, Greek-style cherry yogurt or non-dairy cherry yogurt

• • 1/4 cup granola

• • Hemp seeds

• • Chia seeds

Instructions

1. 1. Combine all ingredients in a blender; process until smooth.

Enjoy!