July 30, 2014

"Healing" Smoothies

"Healing" Smoothies

Papaya Pleasure

Helps: Soothe irritated skin
This blend is rich in the skin-rejuvenating antioxidant vitamins A, C, and E; and healthy fats from flaxseed oil, which help moisturize and tone (these 6 DIY natural remedies for irritated skin can also help). Papaya also contains the enzymes papain and chymopapain, which reduce inflammation.   
1 c unsweetened almond milk
2 c roughly chopped papaya
¾ c roughly chopped fresh or frozen mango
2 tsp freshly squeezed lemon juice
2 tsp minced ginger
1 tsp flaxseed oil
¼ tsp vanilla extract
⅛ tsp ground cinnamon
⅛ tsp finely grated lemon zest
5 drops liquid stevia
1 c ice cubes 
BLEND all ingredients in blender on high until smooth and creamy, about a minute. Tweak flavors to taste (you may want more ginger, cinnamon, lemon zest, or sweetener). (Need a new blender? Here's our guide to the best blenders for every budget.)
NUTRITION (per serving) 176 cal, 2 g pro, 35 g carb, 5 g fiber, 26 g sugars, 4.5 g fat, 0.5 g sat fat, 109 mg sodium

Tropical Fruit Curry

Helps: Soothe sore joints
This smoothie is packed with anti-inflammatory power, thanks to turmeric—the spice that gives curry its yellow hue. Compounds in turmeric have been found to reduce joint pain in patients with osteoarthritis and rheumatoid arthritis.  
2 c water
½ c canned light coconut milk (shake, then pour)
1 c diced mango, fresh or frozen
1 c diced pineapple, fresh or frozen
1 c diced peaches, fresh or frozen
½ tsp finely grated lime zest
2 c ice cubes (if using fresh fruit)
½ tsp yellow curry powder
Pinch of red pepper flakes
Pinch of natural salt
Natural sweetener of choice (optional)
BLEND all ingredients in blender on high until smooth and creamy, 30 to 60 seconds. Tweak flavors to taste (you may want more lime zest, curry, pepper flakes, or sweetener). 
NUTRITION (per serving) 171 cal, 3 g pro, 33 g carb, 4 g fiber, 26 g sugars, 4.5 g fat, 3 g sat fat, 169 mg sodium

Pineapple Salsa Smoothie

Helps: Ease digestive issues and cramps
Pineapple contains a powerful digestive enzyme called bromelian, which helps keep things running smoothly by aiding in the breakdown of fats and protein, and reducing inflammation. It also helps relax muscles, which can ease painful cramps.   
1 c coconut water or water
2½ c diced pineapple, fresh or frozen
1 c firmly packed baby spinach
2 Tbsp chopped cucumber
1½ tsp finely chopped red onion
¼ c finely chopped cilantro
1 tsp finely chopped jalapeño
2 Tbsp freshly squeezed lime juice
Pinch of finely grated lime zest
1 c ice cubes (none if using frozen pineapple)
Pinch of natural salt (optional)
Natural sweetener of choice (optional)
BLEND all ingredients in blender on high until smooth and creamy, about a minute. Tweak flavors to taste (you may want more onion, jalapeño, lime juice, salt, or sweetener). 
NUTRITION (per serving) 138 cal, 3 g pro, 35 g carb, 5 g fiber, 24 g sugars, 0.5 g fat, 0 g sat fat, 150 mg sodium

Grape-Parsley Lemonade

Helps: Protect bones, teeth, and gums
This blend is rich in vitamin K, which helps you build strong bones (fun fact: Your body can’t use calcium without vitamin K). It also contains eugenol, a naturally antiseptic compound found in parsley, which helps keep teeth and gums healthy.  
½ c freshly squeezed lemon juice
3 c green seedless grapes
1 bunch flat-leaf parsley leaves, chopped
½ sm avocado, pitted and peeled
2 tsp minced ginger
5 drops liquid stevia
2 c ice cubes 
BLEND all ingredients in blender on high until smooth and creamy, 30 to 60 seconds. 
NUTRITION (per serving) 249 cal, 4 g pro, 52 g carb, 6 g fiber, 37 g sugars, 6 g fat, 1 g sat fat, 34 mg sodium

Banana Maca Mojo

Helps: Reenergize tired muscles
Maca delivers a dose of amino acids, calcium, iron, and manganese. These nutrients, combined with easily digestible carbs and protein from bananas and almond butter, help boost muscle protein synthesis and replenish glycogen stores (your muscles' source of energy). 
2 c coconut water
1 c loosely packed baby spinach
¼ c raw almond butter
1 Tbsp chia seeds
1 tsp maca powder
¼ tsp ground cinnamon
3 med bananas, frozen and sliced
BLEND all ingredients in blender on high until smooth and creamy, 30 to 60 seconds. 
NUTRITION (per serving) 441 cal, 12 g pro, 61 g carb, 14 g fiber, 30 g sugars, 20.5 g fat, 2 g sat fat, 276 mg sodium

Antioxidant Avenger

Helps: Boost overall health
This blend is packed with berries, which contain potent antioxidants called anthocyanins that may help reduce your risk for a variety of diseases. Research suggests that regular consumption of berries can help stave off age-related memory loss, lower blood pressure, and reduce your risk for certain cancers. (Keep your brain thinking with these 7 fun brain games designed to make you smarter.)
½ c coconut water
1 packet (3.5 oz) frozen açaí pulp, or 2 Tbsp dried açaí powder
2 tsp maqui powder
1 ripe pear, cored and diced
2 c fresh or frozen mixed berries
½ c red seedless grapes
1 chopped pitted date, soaked
1 c ice cubes
½ tsp probiotic powder (optional)
½ tsp minced ginger (optional)
¼ tsp ground cinnamon (optional)
½ tsp finely grated orange zest (optional)
BLEND all ingredients in blender on high until smooth and creamy, 30 to 60 seconds. 
NUTRITION (per serving) 189 cal, 3g pro, 45 g carb, 11 g fiber, 29 g sugars, 1.5 g fat, 0.5 g sat fat, 69 mg sodium

Banana Ginger Smoothie

Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger in this natural remedy drink.
1 banana, sliced
¾ c (6 oz) vanilla yogurt
1 Tbsp honey
½ tsp freshly grated ginger
COMBINE the banana, yogurt, honey, and ginger. Blend until smooth.
NUTRITION (per serving157 cals, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbs, 28 g sugars, 1.5 g fiber, 5 g protein

Orange Dream Creamsicle

Need to cool down after a tough workout or a hot day at the beach? Lap up this low-cal, citrus-infused drink.
1 navel orange, peeled
¼ c fat-free half-and-half or fat-free yogurt
2 Tbsp frozen orange juice concentrate
¼ tsp vanilla extract
4 ice cubes
COMBINE the orange, half-and-half or yogurt, orange juice concentrate, vanilla, and ice cubes. Process until smooth.
NUTRITION (per serving) 160 cal, 3 g pro, 36 g carb, 3 g fiber, 28 g sugars, 1 g fat, 0.5 g sat fat, 60 mg sodium

Green Tea, Blueberry, and Banana

Antioxidant-rich green tea makes this smoothie a nutritional powerhouse.
3 Tbsp water
1 green tea bag
2 tsp honey
1½ c frozen blueberries
½ med banana
¾ c calcium fortified light vanilla soy milk
1. MICROWAVE water on high until steaming hot in a small bowl. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves.
2. COMBINE berries, banana, and milk in a blender with ice crushing ability.
3. ADD tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve
NUTRITION (per serving269 cals, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbs, 38.5 g sugars, 8 g fiber, 3.5 g protein

Very Berry Breakfast

Start your day off with a bang with this fruit-packed smoothie.
1 c frozen unsweetened raspberries
¾ c chilled unsweetened almond or rice milk
¼ c frozen pitted unsweetened cherries or raspberries
1½ Tbsp honey
2 tsp finely grated fresh ginger
1 tsp ground flaxseed
2 tsp fresh lemon juice
COMBINE all ingredients in blender, adding lemon juice to taste. Puree until smooth. Pour into 2 chilled glasses.
NUTRITION (per serving112 cals, 1.5 g fat, 0 g sat fat, 56 mg sodium, 25.5 g carbs, 20 g sugars, 3 g fiber, 1 g protein

Pineapple Passion

This decadently thick drink can even satisfy your desire for ice cream!
1 c low-fat or light vanilla yogurt
6 ice cubes
1 c pineapple chunks
1. COMBINE the yogurt and ice cubes. Blend, pulsing as needed, until the ice is in large chunks.
2. ADD the pineapple and blend at "whip" speed until smooth.
NUTRITION (per serving283 cals, 3.5 g fat, 2 g sat fat, 167 mg sodium, 53.5 g carbs, 48 g sugars, 2 g fiber, 13 g protein

Strawberry-Kiwi Smoothie

Stay full and fight disease. This high-fiber drink becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.
1¼ c cold apple juice
1 ripe banana, sliced
1 kiwifruit, sliced
5 frozen strawberries
1½ tsp honey
COMBINE the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth.
NUTRITION (per serving87 cals, 0.3 g fat, 0 g sat fat, 3.5 mg sodium, 22 g carbs, 16.5 g sugars, 1.5 g fiber, 0.5 g protein

Banana-Blueberry-Soy Smoothie

Succulent, summer-ripe blueberries burst with flavor in this delicious drink. Skip the sugar or artificial sweetener for a healthier pick; the fruit makes it naturally sweet.
1¼ c light soy milk
½ c frozen loose-pack blueberries
½ frozen banana, sliced
2 tsp sugar or 2 packets artificial sweetener
1 tsp pure vanilla extract
COMBINE 1 cup of the milk, the blueberries, banana, sugar or sweetener, and vanilla extract. Blend for 20 to 30 seconds, or until smooth. Add up to ¼ cup more milk if a thinner smoothie is desired.
NUTRITION (per serving125 cals, 1.5 g fat, 0.1 g sat fat, 60 mg sodium, 25 g carbs, 11 g sugars, 2 g fiber, 3 g protein

Tropical Papaya Perfection

Thick like a milkshake, this coconut-infused smoothie transports you to a tropical island.
1 papaya, cut into chunks
1 c fat-free plain yogurt
½ c fresh pineapple chunks
½ c crushed ice
1 tsp coconut extract
1 tsp ground flaxseed
COMBINE the papaya, yogurt, pineapple, ice, coconut extract, and flaxseed. Process for about 30 seconds, or until smooth and frosty.
NUTRITION (per serving299 cals, 1.5 g fat, 0.1 g sat fat, 149 mg sodium, 64 g carbs, 44 g sugars, 7 g fiber, 13 g protein

Just Peachy

Fat-free vanilla ice cream makes this dish sinful and slimming. Skip the spoonful of sugar for a healthier pick.
1 c 1% milk
2 Tbsp low-fat vanilla yogurt
½ c frozen peaches
½ c strawberries
⅛ tsp powdered ginger
2 tsp whey protein powder
3 ice cubes
1. BLEND together any liquid ingredients (milk, yogurt, juice, etc.) and protein powder; this will help break down the grainy powder and make sure it's evenly distributed.
2. ADD mushy ingredients, like precooked oatmeal and fruit, then add ice at the end. For a thicker shake, you can toss in more ice cubes; you'll add volume without the calories.
NUTRITION (per serving150 cals, 2 g fat, 1 g sat fat, 73 mg sodium, 26.5 g carbs, 24 g sugars, 2 g fiber, 9 g protein

Apricot-Mango Madness

Fresh lemon juice adds a tangy splash to this sweet smoothie.
6 apricots, peeled, pitted, and chopped (about 2 c)
2 ripe mangoes, 10 to 12 ounces each, peeled and chopped (about 2 c)
1 c reduced-fat milk or plain low-fat yogurt
4 tsp fresh lemon juice
¼ tsp vanilla extract
8 ice cubes
Lemon peel twists (garnish)
1. PLACE the apricots, mangoes, milk or yogurt, lemon juice, and vanilla extract in a blender. Process for 8 seconds. Add the ice cubes, and process 6 to 8 seconds longer, or until smooth.
2. POUR into tall glasses, garnish with lemon twists, if desired, and serve immediately.
NUTRITION (per serving252 cals, 3.5 g fat, 1.5 g sat fat, 57 mg sodium, 53 g carbs, 45.5 g sugars, 6 g fiber, 7 g protein

Watermelon Wonder

Transform a summer fruit favorite into a drinkable delight. Just remember to buy seedless watermelon or remove the seeds before you blend!
2 c chopped watermelon
¼ c fat-free milk
2 c ice
COMBINE the watermelon and milk, and blend for 15 seconds, or until smooth. Add the ice, and blend 20 seconds longer, or to your desired consistency. Add more ice, if needed, and blend for 10 seconds.
NUTRITION (per serving56 cals, 0.3 g fat, 0 g sat fat, 19.5 mg sodium, 13 g carbs, 11 g sugars, 0.5 g fiber, 2 g protein

Berry Good Workout Smoothie

Get the energy you need to power through your workout in minutes with this easy-to-make drink.
1½ c chopped strawberries
1 c blueberries
½ c raspberries
2 Tbsp honey
1 tsp fresh lemon juice
½ c ice cubes
BLEND all ingredients.
NUTRITION (per serving162.5 cals, 1 g fat, 0.1 g sat fat, 5 mg sodium, 41.5 g carbs, 32 g sugars, 6 g fiber, 2 g protein

Sunrise Smoothie

Blend apricot and peach together, and your smoothie will looks like an early-morning sunrise.
1 banana
1 c apricot nectar, chilled
1 container (8 oz) low-fat peach yogurt
1 Tbsp frozen lemonade concentrate
½ c club soda, chilled
1. COMBINE the banana, apricot nectar, yogurt, and lemonade concentrate. Process for 30 seconds, or until smooth and creamy.
2. STIR in the club soda and serve immediately.
NUTRITION (per serving130 cals, 0.5 g fat, 0.5 g sat fat, 43.5 mg sodium, 29 g carbs, 16 g sugars, 1.5 g fiber, 2.5 g protein

Berry Vanilla Sensation

Fat-free vanilla yogurt sweetens this tangy fruit smoothie.
½ c frozen unsweetened raspberries
½ c frozen unsweetened strawberries
¾ c unsweetened pineapple juice
1 c (8 oz) fat-free vanilla yogurt
COMBINE the raspberries, strawberries, and pineapple juice. Add the yogurt. Blend until smooth.
NUTRITION (per serving192 cals, 0.5 g fat, 0.1 g sat fat, 86.5 mg sodium, 41 g carbs, 35 g sugars, 2.5 g fiber, 7 g protein

Tutti-Frutti Smoothie

A splash of orange juice infuses summer citrus into this healthy and refreshing snack.
½ c loose-pack mixed frozen berries or strawberries
½ c canned crushed pineapple in juice
½ c plain yogurt
½ c sliced ripe banana
½ c orange juice
COMBINE the berries, pineapple (with juice), yogurt, banana, and orange juice in a food processor fitted with the metal blade, in a blender, or in a large measuring cup with an immersion blender. Process for about 2 minutes, or until smooth.
NUTRITION (per serving140 cals, 2.5 g fat, 1.5 g sat fat, 30 mg sodium, 29 g carbs, 16 g sugars, 2.5 g fiber, 3.5 g protein

LeeAnn's Luscious Smoothie

To eliminate processed sugar, this reader created a sweet, sugar-free smoothie.
1 c skim milk
1 c frozen, unsweetened strawberries
1 Tbsp cold-pressed organic flaxseed oil
1 Tbsp sunflower or pumpkin seeds (optional)
1. MIX milk and frozen strawberries in a blender for 1 minute.
2. TRANSFER to a glass and stir in the tablespoon of flaxseed oil, or serve with a tablespoon of sunflower or pumpkin seeds instead.
NUTRITION (per serving256 cals, 14 g fat, 1.5 g sat fat, 106 mg sodium, 26 g carbs, 19 g sugars, 3 g fiber, 9 g protein

Slim-Down Smoothie

Wonderfully thick and tasty, this drink easily substitutes for milkshakes and ice cream.
1 c frozen berries, such as blueberries, raspberries, or strawberries
½ c low-fat yogurt (any flavor)
½ c orange juice or other juice
PLACE the berries, yogurt, and orange juice in a blender and pulse for 30 seconds. Blend for 30 seconds, or until smooth.
NUTRITION (per serving185 cals, 2 g fat, 1 g sat fat, 90 mg sodium, 35 g carbs, 26 g sugars, 3.5 g fiber, 8 g protein

Soy Good Smoothie

Skipping breakfast can leave you starving mid-morning—and reaching for tempting junk food. Instead, sip this on-the-go soy smoothie.
1 c calcium-fortified vanilla soy milk
½ c frozen blueberries
½ c corn flakes cereal
1 frozen banana, sliced
COMBINE the milk, blueberries, cereal, and banana in a blender for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.
NUTRITION (per serving350 cals, 3.5 g fat, 0.1 g sat fat, 192 mg sodium, 74 g carbs, 44 g sugars, 7 g fiber, 9 g protein

Mango Madness

Take advantage ripe mangoes disease-fighting ability with this delicious drink.
1 can (8 oz) juice-packed pineapple chunks
1 c fat-free frozen vanilla yogurt
1 lg ripe mango, peeled and chopped
1 ripe banana, sliced
Crushed or cracked ice
1. COMBINE the pineapple (with juice), frozen yogurt, mango, and banana. Blend until smooth.
2. WITH the blender running. gradually drop in enough ice to bring the level up to 4 cups. Blend until the ice is pureed.
NUTRITION (per serving251 cals, 0.5 g fat, 0.2 g sat fat, 68 mg sodium, 60 g carbs, 50 g sugars, 4 g fiber, 6.5 g protein

World's Best Smoothie

Slurp down this smoothie at breakfast, and you'll feel satisfied until lunchtime. 
1 c plain nonfat yogurt
1 banana
½ c orange juice
6 frozen strawberries
COMBINE the yogurt, banana, juice, and strawberries for 20 seconds. Scrape down the sides and blend for an additional 15 seconds.
NUTRITION (per serving) 300 cal, 14 g pro, 63 g carb, 5 g fiber, 45 g sugars, 0.5 g fat, 0 g sat fat, 180 mg sodium

The Super Green

Powerful detox action masquerades as another delicious shake from Prevention's Lori Powell (it's pictured here with the Berry Breakfast Smoothie.) The celery and parsley that contribute to its bright green color are diuretics that help rinse toxins from your system. Kale and mango are superfoods bursting with nutrition that support your cleanse.
Serves 2
PREP TIME: 15 minutes
TOTAL TIME: 15 minutes
1¼ cups chopped kale leaves (stems and tough rib removed), preferably Lacinato (also known as dinosaur)
1¼ cups frozen cubed mango
2 medium ribs celery, chopped
1 cup chilled fresh tangerine or orange juice
¼ cup chopped flat-leaf parsley
¼ cup chopped fresh mint
COMBINE all ingredients in blender.
PUREE until smooth.
POUR into 2 chilled glasses.
NUTRITION (per serving): 160 cal, 3 g protein, 39 g carbs, 5 g fiber, 0.5 g fat, 0 g sat fat, 56 mg sodium

Tess' healing smoothie add-ins:
Probiotic powder “Probiotic powder promotes a healthy gut and digestive tract. I add probiotic powder to every smoothie I make because it’s undetectable at ¼ to ½ tsp. If you don’t have powder, just crack open a capsule.” 
Ginger “Ginger is incredibly warming and great for digestion. It adds a nice zing to smoothies and helps balance the flavor of bitter greens.” 
Maca “Maca is an adaptogenic herb—meaning, it may be able to recharge your potentially fatigued adrenal glands and help you respond to stress. It also aids in muscle tissue recovery and increases stamina and energy.”
Fresh herbs “Herbs like basil, mint, and rosemary add a great dimension of flavor and contain a variety of health-boosting antioxidants and phytochemicals.”  
Cinnamon “Cinnamon adds great flavor and can help regulate blood sugar and blood pressure.” 
Cayenne pepper “Cayenne is great for stimulating digestion, it acts as a prebiotic (encouraging the colonization of friendly bacteria), and it’s fantastic for detoxification.” 
Reprinted with permission from The Blender Girlby Tess Masters, copyright (c) 2014. Published by Ten Speed Press, an imprint of Random House LLC.

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