Healthy Living: Smoothies


I usually purchase at least one, sometimes two smoothies a day. Not only do they taste great, they're often great for you as well. So I decided, why not make my own smoothies at home?


Two of the healthiest natural ingredients I could think of were flaxseed and sunflower seeds.

Flaxseed is one of the best plant sources of omega-3 fatty acids, which aid the immune and cardiovascular systems. Flaxseed is also high in fiber which helps with roughage and can help prevent heart disease. In order for the body to absorb this fiber, however, the flaxseed must be ground.

Sunflower seeds, like all seeds, are high in fiber as well. They are also high in Vitamin E and other antioxidants. Antioxidants help prevent oxidative damage to the body, which has been linked to fighting cancer (but not a proven cure for cancer).

So I grabbed my Weston Multi Seed Grinder and ground up my seeds. I added these to my smoothies to improve the nutrient content of each. Here are my favorite smoothie recipes (each of these is one serving):
  • Caramel Apple
  • Key Lime
  • Papayngo Passion
  • Kiwi Pomberry

  • Plumcot Pearberry
  • Chipotle Pineapple

To find a local farmer's market to buy fresh fruits for your smoothies, visit LocalHarvest.org.

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Caramel Apple
1 cup ice cubes
1 cup non-fat vanilla yogurt
1/2 cup caramel ice cream
2 cups apple, cored and pureed
2 tablespoons natural peanut butter
1 tablespoon sunflower seeds, ground

Core two apples with the Weston Multi Chopper. Boil apple slices in a medium saucepan with 1/4 cup water 10 minutes or until mushy. Puree apples in a Weston Food Mill. Blend apple puree, ice cubes, yogurt, ice cream, peanut butter, and ground seeds in a blender until desired consistency.

What's So Healthy About a Caramel Apple Smoothie?

Apples contain flavonoids and polyphenols, two antioxidants. Natural peanut butter is high in fiber, protein, Vitamin E, iron, potassium, and many other vitamins and minerals. And as mentioned above, sunflower seeds have their own benefits as well.

Key Lime
1 lime
1 cup ice cubes
1 cup non-fat vanilla yogurt
1/2 cup lime sherbert
1 teaspoon vanilla extract
1 tablespoon flaxseeds, ground

Slice lime and juice in a Weston Food Mill. Blend all ingredients in a blender.



What's So Healthy About a Key Lime Smoothie?

Limes are actually even higher in Vitamin C than lemons and are high in pectin, which is a source of dietary fiber.

Papayngo Passion
1 mango, pureed
1 cup ice cubes
1 cup non-fat vanilla yogurt
1/2 cup mango sherbert
1/4 cup Häagen-Dazs® Five Passion Fruit ice cream
1/4 cup papaya juice
1 tablespoon flaxseeds, ground

Cut mango and puree with a Weston Food Mill. For tips on cutting a mango, see the techniques section of The Cooking With Weston Recipe Book. Blend together ingredients in a blender.

What's So Healthy About a Papayngo Passion Smoothie?

Mangoes are high in iron and antioxidants. Papaya juice is good for digestion and also high in antioxidants.

Kiwi Pomberry
2 kiwi, pureed
1 large pomegranate, seeded
1 cup ice cubes
1 cup non-fat vanilla yogurt
1/2 cup Roman Raspberry Sorbetto by Talenti®
1 tablespoon flaxseeds, ground

Slice kiwi and puree with a Weston Food Mill. Seed a pomegranate and puree with a Weston Food Mill. For tips on seeding a pomegranate, visit the techniques section of The Cooking with Weston Recipe Book. Blend together ingredients in a blender.

What's So Healthy About a Kiwi Pomberry Smoothie?

Kiwi contains Vitamin C, which is good for immunity, and cartenoids, which are antioxidants. Pomegranates boast more antioxidants than any other fruit.

Plumcot Pearberry
2 Plumcots, pureed
1 Red Barlett Pear, cored and pureed
1/2 cup Roman Raspberry Sorbetto by Talenti®
1 cup ice cubes
1 cup non-fat vanilla yogurt
1 tablespoon flaxseeds, ground

Core and slice the pear with a Weston Multi Chopper and slice the plumcots into halves. Puree both in the Weston Food Mill. Blend together ingredients in a blender.


What's So Healthy About a Plumcot Pearberry Smoothie?

Pears are a good source of fiber, anthocyanins (antioxidant), and potassium which aids muscular strength, metabolism, and acts as an electrolyte. Plumcots also supply anthocyanins (antioxidant) and immunity boosting cartenoids.

Chipotle Pineapple
1/2 cup pineapples, cubed
1/2 tablespoon canned chipotle peppers in adobo sauce (about one pepper)
1/2 cup mango sherbert
1 cup ice cubes
1 cup non-fat vanilla yogurt
1 tablespoon sunflower seeds, ground

For tips on cutting a pinepple, visit the techniques section of The Cooking With Weston Recipe Book. Place all ingredients into a blender and blend.

What's So Healthy About a Chipotle Pineapple Smoothie?

Chipotle peppers, a type of chili pepper, have capsaicin which increases the metabolic rate, encouraging you to eat less and burn more. They are also high in iron, magnesium, fiber, and A, B, & C vitamins. Pineapple is a good source of the immunity boosting antioxidant, vitamin C, as well as manganese and vitamin B1 which help boost energy.

Get out your Wheatgrass Juicer and start your day off right! 1-2 oz. of wheatgrass juice and a smoothie will give you the energy and health your body needs to get through the day. No caffeine necessary.

Much of the above information came from McGee's On Food and Cooking: The Science and Lore of the Kitchen. I recommend this book to anyone who owns a wooden spoon.



All material on this blog is provided for your information only and may not be construed as medical advice or instruction.

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