Archives for category: smoothies

Agua FrescaThis recipe is great with watermelon, but can be made with any fruit that is soft enough to puree. Examples include canteloupe, strawberry, pineapple, or mango.

Ingredients:

5-6 cups scooped watermelon (or other fruit)
2 cups cold water
enough agave syrup or sugar to taste

Directions:

Puree watermelon in a blender or food processor and pour through a fine sieve to eliminate the pulp. In a pitcher, mix strained fruit puree with water and sweeten with agave or sugar to taste. Makes about 2 liters of watermelon agua fresca (about 8 servings).

Nutrition (made with 1/4 cup sugar (whole recipe); per serving):

  • Calories: 60
  • Carbs: 15 g
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chai tea 2Warm up in this cool weather with a mug of homemade chai tea. This recipe makes 4 servings.

Ingredients:

3 cups water

10 green cardamom pods, smashed

1 inch piece of fresh ginger, sliced thinly

4 pieces star anise

2 cinnamon sticks

2 cups milk (or milk alternative such as almond or soy)

2 tbsp loose black tea leaves (or 3-4 orange pekoe tea bags)

Sugar or honey to taste

Directions:

In a medium-sized saucepan, add the water, cardamom, ginger, star anise and cinnamon and bring to a boil.  Reduce the heat to low, then simmer for a few minutes until the mixture is fragrant (or longer if you want a stronger flavour). Return to a boil, add the tea leaves and boil for one minute. Add the milk. As soon as it returns to a boil, remove from heat.  Pour into cups through a fine mesh sieve. Discard the leaves and spices. Sweeten to taste.

Nutrition (per serving, made with whole milk and 1 tsp sugar):

  • Calories: 90
  • Carbs: 10 g
  • Protein: 4 g
  • Fat: 4 g
  • Fibre: 0 g

Well, it seems like summer is finally here! This is a light, dairy-free version of Thai iced coffee (which is typically made with condensed milk or cream).

Ingredients:

1/4 cup (2 ounces) espresso or strong coffee

1 1/2 cups (10 ounces) milk or alternative (such as almond milk)

2-3 tsp sugar, honey, or agave syrup

1/4 tsp almond extract (optional)

1/4 tsp ground cardamom

1/2 cup ice

Directions:

Pour the ice, milk and almond extract into a large drinking glass. In a small bowl or measuring cup,  dissolve the sugar or honey in the warm coffee, then pour into the milk mixture and stir. Sprinkle with ground cardamom.

Nutrition (made with almond milk and 2 tsp sugar):

  • Calories: 109
  • Carbs: 18 g
  • Protein: 1.3 g
  • Fat: 3.2 g
  • Calcium: 251 mg (25% DV)

I tried adding avocado to a smoothie for the fist time today. It was amazing. The avocado adds a smooth, creamy texture, while the strawberries and vanilla yogurt provide just the right amount of sweetness to this nutrient-rich smoothie.

Ingredients:

flesh of 1/2 medium-sized ripe avocado

1/2 cup vanilla yogurt (soy, alomond, or coconut yogurt works as well)

3/4 cup milk (or milk alternative)

4 fresh ripe strawberries, stems removed

1/2 cup ice cubes

Directions:

Blend all ingredients in a blender. Enjoy!

Nutrition (made with 1% milk and low-fat vanilla yogurt):

  • Calories: 340
  • Carbs: 38 g
  • Protein: 11 g
  • Fat: 17 g
  • Fibre: 7.7 g
  • Calcium: 350 mg (35% DV)
  • Magnesium: 55 mg (18% DV)
  • Phosphorus: 312 mg (45% DV)
  • Potassium: 965 mg (28% DV)
  • Vitamin C: 38 mg (51% DV)
  • Folate: 102 mg (26% DV)

Ingredients:

1 cup milk (or alternative such as soy, almond, hemp)

1/4 cup plain yogurt (or alternative such as soy or coconut milk yogurt)

1/2  banana (fresh or frozen)

1/2 cup mango (fresh or frozen)

4 almonds

2 dates or 1 dried fig

2 cardamom pods or 1/4 tsp ground cardamom

optional: pinch of cinnamon

Directions:

Puree all ingredients in a blender. Serves 1.

This is a recipe I made as a food sample for a nutrition booth at a family residence at UBC. The results: 9 out of 10 kids (aged 3-12) thought it tasted “really yummy.” This smoothie makes a great breakfast or post-workout snack. The flax seeds add fibre and omega-3 and the addition of peanut butter and/or hemp hearts gives it extra protein and calories.

Ingredients:

1 ripe fresh or frozen banana

3/4 cup milk (dairy, almond, soy etc.)

1-2 tsp unsweetened cocoa (or carob) powder

1 tbsp flax seeds

Optional: 1-2 tsp sugar or maple syrup, 1 tbsp peanut butter, 1 tbsp hemp hearts

Directions:

Blend all ingredients in a blender. Enjoy! Makes 1 serving (adult-size).

Nutrition (made with 2% milk):

Without peanut butter and hemp hearts:

  • Calories: 220
  • Carbs: 38 g
  • Protein: 8.5 g
  • Fat: 5.6 g
  • Fibre: 5 g
  • Calcium: 236 mg (24% DV)
  • Iron: 1 mg (7% DV)

With peanut butter (1 tbsp) and hemp hearts (1 tbsp):

  • Calories: 375
  • Carbs: 43 g
  • Protein: 15.6 g
  • Fat: 18 g
  • Fibre: 6.6 g
  • Calcium: 244 mg (24% DV)
  • Iron: 1.6 mg (11% DV)

Smoothies are an easy way to incorporate more fruit and vegetables into your diet. This smoothie is high in fibre (10g) and contains many other essential nutrients including omega-3 fats, calcium, iron, vitamin C, beta-carotene, potassium and magnesium.

Ingredients:

1 ripe banana

½ cup fresh or frozen mixed fruit

1/4 cup carrot juice

1 tbsp ground flax seeds

1 tbsp hemp hearts

1 pitted date

1/2 cup fresh spinach (washed)

1 cup almond milk (regular, soy, or rice milk can be substituted)

Directions:

Mix all ingredients together in a blender. Enjoy! Makes one smoothie.

Hemp and Flax seeds:

Nutrition info (made with almond milk): Calories: 330, protein: 8 g, carbs: 60 g, fat: 10 g (1/2 from omega-3 and 6), fibre: 10g, calcium: 27% DV, vitamin C: 38% DV, iron: 13% DV, vitamin E: 80% DV. DV= daily value.