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Smoothie Update

The smoothie has become a tried and true healthy snack or meal staple. They are perfect on hot summer day and can also be made into popsicles. Bananas, strawberries, and spinach are all good smoothie ingredients but I have some suggestions for some new and exciting smoothie ingredients.

Cooked Beets: Yes beets! These antioxidant and vitamin packed root vegetables can be added to berry smoothies.

Broccoli: This super food from the cruciferous vegetable family is a powerhouse that helps protect our cells and is a good source of calcium. Broccoli does have a strong taste, I suggest blending with pineapple, spinach, and blueberries to help “disguise” it from your kiddos.

Teff: This little grain from Ethiopia is similar to quinoa, it is gluten free, high in protein, high is fiber, and full of nutrients. Teff is extremely versatile you can add whole seeds to smoothies but you can also cook the grain like oatmeal to make a pour age, or use it to make breads.

Avocado: This fruit can make any smoothie taste like a milkshake. Add half of an avocado to fruit smoothies or to chocolate peanut butter smoothies to achieve a rich thick consistency. The healthy omega 3 fatty acids will keep you full and satisfied and support heart health.

Cocoa Powder: Try adding a tablespoon or two of unsweetened cocoa powder to an avocado peanut butter smoothie or to a strawberry smoothie. It adds a hint of chocolate flavor and provides a punch of flavonoids, which are compounds, found in some foods that have health benefits such as cardiovascular and vascular health.

Watermelon: An incredibly sweet fruit it will add a sweeter taste without needing to add extra sugars. Watermelon is also high in vitamins A and C.

Wheat Grass: You can add wheat grass in the powdered (freeze dried) form or in the form of liquid or frozen wheat grass juice. Straight undiluted wheat grass juice is strong but an ounce or two added into a smoothie would be pretty unnoticeable to kids and most adults and adds minerals, antioxidants, vitamins, and fiber.

You could even try some of these ingredients in homemade ice cream recipes this summer. Remember any recipe can me pack with more nutrition just by adding some new ingredients or substitutions!

#Recipe #HealthyLiving #Budget #HowTo #smoothie #vegetables

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Whitney Wright MS,RDN,LMNT
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