During the day, I tend to snack or eat unhealthy. Now, I squeeze in the necessary food groups with a nutritious smoothie that won't cost extra money at a juice bar or health food restaurant and will use up all our wasted produce. Here one example I whipped up today using my blender. A fancy juicer or food processor is unnecessary. (See the very end of this post for tastier kid smoothies.)
- 9 mushy strawberries
- 3 stalks Romaine lettuce (stalks and leaves)
- 4 slices of apple (I used two entire apples that were getting brown)
- 1/2 cup frozen organic blueberries
- 3 tablespoons fat free plain yogurt to give a creamier texture (you could also use natural peanut butter)
- Coconut Water
Wash produce thoroughly. Add produce to blender first.
Next, add coconut water. I add maybe a cup or cup and 1/2
Cover blender and blend on low setting, then switch to high setting. You can also pulse if the produce isn't getting chopped enough. Add any additional produce if you like.
You can also add as many ice cubes as you want and blend again.
Ta-da! Ready to drink! You can experiment as much as you like with all sorts of juices, milks, nuts, veggies, fruits, etc. If it isn't sweet enough, add honey, agave or vanilla yogurt, etc. I drink all of this for breakfast or as a meal substitute a few times a week. Since it is all blended up, it's the same as eating all of these foods on a plate and drinking a glass of coconut water.
Here is the nutrition I'm getting, not to mention the fiber:
- Romaine lettuce - vitamins K, A and folate
- Strawberries - vitamin C
- Blueberries - vitamins K, C and manganese
- Coconut Water - potassium, super hydrating beverage
One perk is that my daughter loves the sweeter smoothies with fruit and veggies added. Two quick examples (without photos) are below. Google the nutritional value and you will be amazed.
Chocolate Suprise Smoothie (AKA: Spinach Smoothie)
- one cup fresh spinach (it can be wilting, no problem)
- one or two bananas (ok if over-ripe or even turning dark)
- 1/2 cup frozen berries (black, blue, raspberries, whatever)
- 1/2 cup strawberries
- two tablespoons organic peanut butter
- vanilla Almond Milk (or chocolate)
- ice cubes
Orange Cream Smoothie (AKA: Veggie Surprise)
- 1/2 cup baby carrots (throw them in whole)
- one or two bananas
- carton vanilla low fat greek yogurt
- orange juice or half orange juice, half coconut water
- ice cubes
- (orange slices can also be added)
Experiment with your favorites and I guarantee you will find a million uses for your wasted produce!
