Smoothie Operator shares tips & recipe

“Smooth operator…” – Sade, 1984

Although I have known a “smooth operator” a time or two during my life, I digress on that topic and move on to a healthier topic as a “smoothie operator” and how one of my favorite food items can be a good choice for most of my readers.

Many of you, Dear Readers, are already fans of smoothies, which can be a good option for a healthy eating plan – in moderation of course! Smoothies can function as a natural energy booster when you use such ingredients like bananas, green veggies and fruit berries which can provide a powerful combination of vitamins, minerals and carbs to fuel your body. Frozen fruit and vegetables can certainly be substituted for fresh and can eliminate the need to use ice. In fact, frozen items have equivalent (and sometimes additional) nutritive value as the fresh items.¹

At the end of this column, I will share one of my favorite smoothie recipes which happens to include both fruit and a veggie. Most of us tend to eat more fruit than vegetables and I include myself in this category. However, by including the veggies in our smoothies we can get that added benefit without losing any nutrients when the vegetables are cooked. Few of us consume the recommended amount of fiber in our diets and smoothies are another way to obtain fiber. Be careful that you do not add much (if any) sugar to your smoothie recipes as you add unwanted and empty calories. The nutritional value of your smoothie is determined by the ingredients you use. Benefits of an eating plan which includes fruits and vegetables include lower risk of diseases such as diabetes, obesity, cancer, and cardiovascular disease.²

If you are using a protein powder (as I do) shop carefully for a product which provides clean plant protein with at least 16 to 20 grams of protein and 0 grams of sugar. There are many options available, and most grocery markets carry a variety of brands. As usual, I will not recommend specific brands as I do not act as a “brand representative” of any particular product. Do your homework, read the labels and, personally, I opt for products manufactured in the USA. Source your other ingredients such as peanut butter or honey, and be sure to wash your produce thoroughly.

Here is an easy one!

• One cup plain soy or almond milk
• 3/4 cup packed fresh or frozen spinach leaves
• One large banana, sliced

Blend soy/almond milk and spinach together in a blender until smooth. Add banana and pulse until thoroughly blended. I like to add a few ice cubs as well for my taste, and a spoonful of peanut butter for added protein and a dash of cinnamon for good measure. If using a protein powder, blend that with the milk item before adding the spinach.

From this “smoothie operator,” I encourage you to try some different ingredients and enjoy!

¹ ncbi.nlm.nih.gov

² extension.usu.edu

Sharon McMahon, CNWC

The opinions expressed in this article are not intended to replace advice of your personal physician or licensed health professional. Please consult your physician for any issues you may have related to nutrition or fitness activity.