Category Archives: smoothie

Fruit Smoothie

Fruit Smoothie

My son had made this filtered water infused with fresh strawberries, oranges, and lemons. He blended the fruits in the Vitamix, and then added them to a large pitcher of filtered water. This was about three days ago, and it tastes great. I decided to use it in my smoothie today (instead of almond milk).

I used about two cups of fresh frozen strawberries, half of the large papaya (in picture), one apple, one banana, one orange, about one cup fresh chopped pineapple. I added about two cups of the fruit-infused water, then blended all in the Vitamix.

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Green Energy Smoothie

Green Energy Smoothie

A lot of us are making smoothies using our Vitamix (I’ve owned mine since 2004, and it was the best investment I could’ve made). I try to make a healthy smoothie almost every day; it’s a great way to get all your fruits and veggies into your daily food intake, and it’s easy to just drink on the go.

Instead of adding ice to my smoothies, I use frozen fruits that I buy fresh and organic then wash/core/slice immediately and place in a single layer on a parchment paper-lined tray in the freezer. Once they’re frozen, I divide them up in baggies and keep in the freezer. I don’t like over-ripe bananas (those that have brown on the peel), but that’s when they’re the most nutritious, so now I wait until they’re quite ripe before slicing and freezing. The other fruit that I always have on hand in the freezer (I usually buy about once a week) are strawberries. There’s an organic fruit stand nearby where I’ll buy a whole flat of them, and none go to waste by freezing this way and using for smoothies.

The other ingredient that I’ve begun to use regularly in my smoothies is organic unsweetened almond milk. One cup of almond milk contains only 60 calories (as opposed to 146 calories in whole milk, 122 calories in 2 percent, 102 calories in 1 percent, and 86 calories in skim milk). There’s no cholesterol or saturated fat in almond milk and it’s low in sodium and high in healthy fats, such as omega fatty acids. It also contains from 25-50 percent of the recommended daily amount of vitamins E, B, D, iron, and calcium. So, lots of good reasons to use it in your smoothies instead of water, yogurt, cow’s milk, etc. Drink plenty of water during the day, and use the almond milk for your smoothies.

Here’s what I put in this all-organic smoothie:

2 large handfuls of baby spinach (pre-washed)
1 cup frozen fresh sliced strawberries
1 cup frozen slices of bananas
1 fresh sliced apple (I used Gala in this one)
2 oranges (I use tangelos)
1 1/2 cups almond milk

Blend in your Vitamix or other blender. It’s surprisingly sweet considering it looks like it might taste kind of bitter since it’s so green! It’s a definite energy booster, and a great breakfast or snack during the day. Reserve the leftover in a sealed Mason jar in the refrigerator.

Weekly Meal Prep for my son

Weekly Meal Prep for my son

Once a week I prepare the week’s meals for my son. I take it over to his place on Monday mornings and assemble it all in his meal prep containers. He works out and doesn’t want to negate his hard work at the gym by eating improperly, so he retained my services to prepare his meals each week. He prefers meals higher in protein and (good) fat, and lower in carbs.

Here we have Greek meatballs using low-fat, organic grass-fed ground beef; tabbouleh; guacamole; Greek non-fat plain yogurt with cucumber and garlic; and a small rosemary roasted red potato. For breakfast, I always make steel-cut oatmeal. I also made a green smoothie (not pictured) that consisted of: spinach, grapes, cucumber, carrot, apple, celery, lime, tangelo orange, frozen banana, mint, almonds and water.

Meatballs:

2 lbs. organic grass-fed low-fat ground beef
3 slices whole-wheat gluten-free bread, dipped in a cup of milk and squeezed to remove excess liquid
1 yellow onion, minced
4 cloves of garlic, minced
1/3 c finely chopped fresh oregano
2 tbsp finely chopped fresh mint
2 tsp white wine vinegar
2 eggs, beaten
1/8 tsp grated nutmeg (I used powdered)
Himalayan pink salt, and pepper

Heat oven to 375 F. Mix all ingredients and form meatballs. Place on parchment paper on a roasting pan or cookie sheet, and bake for about 20 minutes, turning after about 15 minutes and increase the heat to 400 for the last 5 minutes. Drain on a paper towel.

Guacamole:

6 ripe Haas avocados
1 lime, juiced
1 tsp Himalayan pink salt
1 c finely diced sweet onion
6 tbsp finely chopped cilantro
4 Roma tomatoes, deseeded and finely chopped
2 tsp minced garlic
1 pinch ground cayenne pepper (optional)

Mash the avocados and then mix in the remaining ingredients. Cover and refrigerate for an hour or so, or overnight.

Yogurt Dip:

2 c plain non-fat Greek yogurt
1 c deseeded and finely diced cucumber
3 cloves minced garlic (or less)
Himalayan pink salt to taste

Mix all together, cover, refrigerate for an hour or overnight.

Roasted Rosemary Potatoes:

Heat oven to 450 F. Wash and cut red potatoes in half. Toss with olive oil, fresh finely chopped rosemary, salt, pepper, and garlic powder. Place in single layer on sheet lined with parchment paper, and bake for about 35-40 minutes.

(Tabbouleh recipe was posted yesterday when I used it in a wrap.)