Here's the Dish

healthy ANDI licious

Ginger-Peach Smoothie November 13, 2011

Sweet peach & spicy ginger unite playfully in this calming smoothie.

Known for its soothing, anti-inflammatory properties and fiery flavor, fresh ginger creates a delicious contrast to sweet, mellow fruits like pears and peaches. Ginger is commonly believed to aid in digestion and to calm an upset stomach. Across cultures ginger has held many traditional uses. In the U.S ginger ale has often been used to help hydrate and combat nausea for those sick with a flu. While originally all ginger ale was made with real ginger, today it’s worth checking the ingredient list. On a daily basis, ginger provides powerful bursts of flavor and nutrients.

Ginger-Peach Smoothie
with banana and lemon

Ingredients
-3/4 cup frozen peach slices
-l small or 1/2 large fresh or frozen banana
-1 tbsp fresh grated ginger
-1 tbsp fresh lemon juice
-4 tbsp non-fat European or Greek style plain yogurt
-3/4 cup unsweetened almond milk
-Dash of cinnamon (optional)

Methods
Blend until smooth.

Use more fruit and less liquid for a thicker drink. May store covered for up to 12 hours in the fridge.

Note: If you don’t have any fresh ginger on hand, frozen will also work but powdered ginger is not recommended for this recipe.

Advertisements
 

Breakfast Smoothie February 20, 2011

Can you guess what the secret ingredient is?

Lots to do today? Power up with a vibrant, nutrient-packed smoothie.

Bananas, strawberries, almond milk, blueberries and…. squash? It may not be the first ingredient that comes to mind when you think of smoothie making but butternut squash (delicious in so many recipes) is actually a great smoothie ingredient. It’s lower in sugar and higher in potassium than many fruits and just half a cup provides more than 100% of the DV for vitamin A.  I like to pair it with strawberries and add cinnamon. You can use it frozen, raw, or cooked.

Breakfast Smoothie

-Fresh banana
-Frozen strawberries
-Frozen blueberries
-Unsweetened almond milk
– Dash of cinnamon

SECRET INGREDIENT: BUTTERNUT SQUASH

Want more smoothie ideas? Check out a few of my favorites.
Plantain Coconut Berry Smoothie
Mango-Avocado Smoothie
Pineapple Banana Mango Smoothie



 

Pineapple Banana Mango Smoothie January 9, 2011

Pineapple Banana Mango Smoothie

Take a tropical escape with this Pineapple Banana Mango Smoothie: Fresh banana, frozen pineapple, frozen mango, unsweetened coconut milk.

Customize It
To amp up the protein add a few spoonfuls of unsweetened fat-free yogurt. Trying to get more greens? Toss in a few spoonfuls of fresh or frozen spinach. You’ll never taste it with the flavor of sweet, tangy, pineapple dominating the drink.

Nutrition Highlight: Pineapple is a very rich source of vitamin C and is a mildly anti-inflammatory food. To get the most nutritional bang for your buck be sure to look for the unsweetened kind when buying frozen. The fruit has plenty of natural sweetness without adding extra.

 

Plantain Coconut Berry Smoothie November 7, 2010

 

Plantain Coconut Berry Smoothie: Fresh plantain (ripened to sweetness), unsweetened coconut milk, frozen strawberries, blueberries, mango, and a spoonful of spinach.

Plantains are an excellent source of potassium (even more per gram than a banana), vitamin A, and vitamin C. When allowed to ripen for several days, they can become very sweet and be used like a banana and eaten raw. Plantains are also commonly used like a potato when they are less ripe, and make delicious chips, and tasty baked dishes.

Unsweetened Coconut Milk adds a delicious creamy, tropical taste to smoothies and is a great way to reduce added sugars. Check the label of the carton before you buy and look for the variety with 0g of added sugar and that is fortified with vitamin D and calcium. While coconut milk does contain some saturated fat (5g/serving), research has shown that the type of saturated fat found in coconuts, medium chain fatty acids (MCFAs) may be processed differently in the body than the saturated fats that are present in animal products.  The brand of coconut milk that I bought was also fortified with vitamin B12 (providing 50% of the daily RDA), making it a very good choice for vegetarians and vegans who may be lacking B12 (usually only found in animal products) in their diets.

 

Mango-Avocado Smoothie with Basil October 1, 2010

Smoothie:frozen and fresh mango slices, fresh banana, 1/4 ripe avocado, frozen spinach, almond milk, plain fat-free yogurt, green tea powder, fresh basil