Starting a resolution to eat healthier is never that easy. For some, it is not knowing how to start and for others, it is easy to fall back into old habits. With a little effort and a willingness not to give up, success with your goals can be achieved. This week, I offer three recipes that will assist you on your journey to a healthier lifestyle.
When people make resolutions to eat healthier, generally the goal is to increase consumption of fruits and vegetables and reduce fat and sugars. By far, the easiest way to incorporate more fruits into your daily eating regimen is by having a smoothie every day. However, not all smoothies are the same.
Smoothies to avoid are the ones made by most establishments and usually contain sherbet or sorbet and juices that may contain added sugar. Those smoothies do have their place and are good as a treat or in a pinch, but they can be high in the added sugar and calories. The calories in these smoothies can be as much as in a milkshake. Normally, you wouldn’t have a milkshake every day, so you should not have a high calorie smoothie either.
The best and healthiest smoothies are made at home and should have only three parts: fruit, liquid and added protein. This combination is balanced, low in calories and can help meet your goals for healthier eating. Once you know the general portions to mix, the possibilities are endless.
I use frozen fruit for my smoothie base. Many smoothies use ice to create a slushy consistency, but I do not like the granular texture. Plus, adding ice adds more water content to smoothies, thereby decreasing the fruit content. Water does not stay in your stomach as long as the fruit would, leading to feeling hungry quickly. If you get hungry, it can possibly lead to an unhealthy snack. That would defeat the purpose of a healthy smoothie.
One fruit I like in my smoothies are bananas. To get them ready for smoothies, peel and slice them into 1-inch sections. I separate the bananas onto a parchment-lined baking sheet and place them into the freezer until they are solid, then I place them in a zipper top plastic bag. I usually purchase some of my fruit pre-frozen, but when fruits are in season, it is more economical to freeze them myself just like the method I use for the bananas.
The other two portions are liquid and protein. I use water and add a little frozen concentrate juice made from 100 percent juice. This mix helps to blend the frozen fruit and gives a little natural sweetness. A little sweet is particularly important when using tart fruits, such as raspberries. Protein powder (I prefer whey, but soy may be used too) adds more nutrition. Protein help you stay full longer and gives the smoothie a creaminess, similar to a milkshake.
I offer three recipes this week. One is basic instructions to make smoothies with your own favorite fruits and juice concentrates. Two are some of my favorite blends. If you prefer thinner smoothies, add an additional 1/4 cup water.
Basic Smoothie
Makes 18-20 ounces
Ingredients
• 1 1/2 cups frozen fruit
• 3/4 cup water
• 1/2 to 1 ounce frozen juice concentrate
• 2 tablespoons protein powder
Add ingredients to a blender and process until smooth.
Triple Berry Smoothie
Makes 18-20 ounces
Ingredients
• 1/2 cup frozen strawberries
• 1/2 cup frozen blueberries
• 1/2 cup frozen raspberries
• 3/4 cup water
• 1 ounce frozen apple juice concentrate
• 2 tablespoons protein powder
Add ingredients to a blender and process until smooth.
Tropical Smoothie
Makes 18-20 ounces
Ingredients
• 1/2 cup frozen banana
• 1/2 cup frozen mango
• 1/2 cup frozen pineapple
• 3/4 cup water
• 3/4 ounce frozen orange juice concentrate
• 2 tablespoons protein powder
Add ingredients to a blender and process until smooth.
Mitch L. Mariani II is a self-taught amateur chef. Reach him at Th****************@gm***.com.
