Have you ever tried to get your child to drink a V8? It's a lost cause. But if you hide the vegetables in smoothies, desserts and entrées, then you can get your kid to gulp down a serving of veggies before you finish cleaning up the kitchen.
Super Smoothie
(Adapted from Whole Foods chefs' recipes in Fitness November 2007)
Serves: 4 |Calories: 88 | Protein: 3g | Carbohydrate: 15g | Fat: 2g |Fiber: 2g
Ingredients:
- 1 cup canned pumpkin
- 1 cup milk
- 2 tablespoons maple syrup
- 1/3 teaspoon nutmeg
- 2/3 teaspoon cinnamon
- 1 teaspoon vanilla
- 1 cup ice
- Whipped cream and cinnamon (optional)
Put everything except the ice in the blender and blend until smooth. Then add the ice and blend until smooth and creamy without any chunks. Garnish with the dollop of whipped cream and a sprinkle of cinnamon if you so choose.
Dr. Hyman's Shake
(Adapted from First Magazine December 2007)
Dr. Mark Hyman M.D. wrote the book UltraMetabolism: The Simple Plan for Automatic Weight Loss (2006). He promotes cleansing your system by avoiding alcohol, sugar, caffeine and fried and processed foods. His smoothie recipe is rich in anti-inflammatory ingredients that will boost your metabolism the natural way.
Ingredients:- 2 scoops rice protein powder
- 2 tablespoons ground flaxseed
- 1 tablespoon flaxseed oil (cold-pressed if you can find it)
- 1/2 cup of fresh or frozen fruit, chopped
To make this easy shake, just put all ingredients in a blender and add either water or ice to bring it to your desired consistency. Ice will make it thicker like a shake while water will create a thinner, more juice-like consistency.
Melon Mango Breakfast Smoothie
(Adapted from Runner's World April 2009)
Serves: 1 | Calories: 350 | Protein: 9g | Fiber: 7g | Carbs: 71g
Making your own smoothie at home helps you to eat clean-that is, natural-food without added sugars and fats. Although it is convenient to grab a smoothie at a café or smoothie shop, try to avoid it.
Besides costing you a lot more than it would if you made it yourself, a lot of those places use turbinado sugar to sweeten their concoctions, which cancels out the benefits from the fruits. They are just trying to please the customer by making a good tasting product, but you can benefit your family and your checkbook by mixing up your own smoothie at home instead.
Ingredients:
- 3/4 cup frozen mango chunks
- 1/2 cup frozen or fresh banana slices
- 1/2 cup cantaloupe, diced
- 1/2 cup low-fat vanilla yogurt
- 1/2 cup vanilla soymilk (or low-fat milk with 1/4 teaspoon vanilla)
- 1/4 cup low-fat granola for topping
In your food processor or blender, put all ingredients except the granola. Purée until smooth. Spoon the thick and creamy mixture into a glass and garnish with the granola. This is one satisfying and yummy breakfast smoothie!
Sobefit Shake
(Adapted from Shakedown Breakdown in SOBeFiT Magazine Jan/Feb 2010)
Serves: 1 | Calories: 220 | Protein: 21g | Carbohydrates: 31g
This shake is great to give the family after they have had a fun day outdoors, exercising. It has a unique blend of anthocyanins which are phytonutrients (derived from plants) that can neutralize free radicals in the body which can be created by strenuous exercise.
Ingredients:
- 1/2 banana
- 1/2 cup of blueberries
- 1 teaspoon ground flaxseed
- 4 oz. blueberry-infused white tea (chilled)
- 2 tablespoons plain Greek yogurt
- 4 oz. water
- 1 scoop vanilla whey protein
Directions: blend all ingredients and serve.