Day 5 – BWLW September Smoothie Challenge

Today I’d like to share a short list of benefits that can come from drinking smoothies.

Hydration

If you’ve been drinking at lot of soda and coffee, you may not have been as hydrated as you think.  Most smoothies contain water, ice, dairy or nut milk.  This gives added hydration.  Also, since you’re not eating dry food, your body doesn’t have to pull water out of your system to rehydrate the food to digest it.  Not a replacement for water alone, but much better than processed drinks.

Calcium and Probiotics

If you are adding yogurt to your smoothies, you will not only get smooth goodness, but also calcium and probiotics.  Leafy green veggies like spinach are also a great vegan source of calcium in green smoothies.

Less Excuses for Eating Healthy

Smoothies are so easy to make that you don’t have an excuse for not trying them (unless you have a health issue or food allergy).

• You don’t have to buy special powders or mixes.
• You can get great, healthy ingredients at your local supermarket.
• You can drink them on the go.
• You can get a mini blender and use it at work.
• You can combine the foods you like and leave out what you don’t like.

There is no good excuse for not giving it a try.

You Can Get Added Nutrition with Oils and Nuts

Just as many people are surprised that they can add leafy greens and veggies like broccoli to their smoothies, you may be surprised that with a powerful blender you can also add nuts (raw cashews, almonds, macadamia) and oils.  Fats from oils and nuts added to the carbohydrates you already have in your smoothies will make them more balanced in terms of nutrition.  You can also add oils like flax seed oil or olive oil.  A teaspoon or 2 will do.  I suggest cod liver oil or coconut oil as well.  Nuts and Oils are also great ways to add calories to your smoothies in a healthy way.

Today’s Recipes:

Strawberry & Almond (adapted from the NY Times)

• 1 heaping cup frozen strawberries
• 1 tablespoon almond powder (also known as almond flour) or finely ground almonds – (grind them in a food processor first if they are whole)
• 1 drop almond extract
• 1 ripe banana
• 1 cup buttermilk (you can substitute a cup of plain yogurt)
• 1 teaspoon honey

Add ice if desired.  Drink right away.   330 calories; 6 grams fat; 6 grams of fiber

Green Coconut Goodness

• 1 frozen banana (you can make this with 2 if you like)
• 2 cups kale (chopped)
• 1 tbsp flax seed meal (optional)
• 1 tbsp coconut oil (optional)
• 1/4 cup milk (optional)
• 1/2 cup freshly squeezed orange juice

Cashew Kale Shake from Cadry’s Kitchen – Makes 2 servings

• 4-5 leaves of any variety of kale (without center rib) – about 3 ½ cups
• 3/4 cup vanilla soy milk  (Can be replaced with any non-dairy milk or water)
• 1/3 heaping cup raw cashews
• 2 Tbsp flax seed
• 3 ripe bananas, broken into chunks and frozen
• 6 ice cubes