5 Smoothie Recipes Guaranteed to Boost Your Health!

I have a hard time eating salads this winter.  I’d rather be curled up with a rich stew, hot chocolate or comfort food.  I had all but given up on eating greens this season when I came across this amazing recipe in the New York Times entitled Arugula Pina Colada Smoothie.  Arugula in a smoothie?  Who would have thought?  I had to try it.

I ran to the store and made the recipe, plus 4 others, all created by Martha Rose Shulman, author of the Recipes for Health series.  To my surprise, they were delicious!  Who would have thought that you could put salad ingredients in a blender and make a smoothie that actually tastes good?

I’ve since made all of her smoothie recipes with a slight modification–I add 2 scoops of rice protein powder to help balance my blood sugar levels.  Each recipe is chalk full of vitamins, minerals, antioxidants, protein and fiber, which helps promote optimal digestive health, blood sugar stabilization and boost immune function.

Here are my favorites:

1) Mixed Berry and Beet Smoothie

The gorgeous color of this smoothie is enough to make your mouth water.  I had this one for breakfast and I was completely wowed.  I used the coconut milk instead of the yogurt.

1/2 cup freshly squeezed orange juice

1 cup mixed frozen berries or blueberries

2 tablespoons granola

1/3 cup diced beet, either raw or roasted (50 grams)

1/4 cup plain low-fat yogurt or low-fat coconut milk

1 teaspoon honey or agave syrup

2 heaping tablespoons of brown rice protein powder (vanilla flavor)

2 or 3 ice cubes

Sliced orange for garnish (optional)

Place all of the ingredients in a blender and blend for 1 full minute. Pour into a glass, garnish with an orange slice and enjoy.

Yield: 1 generous serving.

Nutritional information per serving: 269 calories; 5 grams fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 2 grams monounsaturated fat; 4 milligrams cholesterol; 52 grams carbohydrates; 6 grams dietary fiber; 82 milligrams sodium; 8 grams protein

2) Pear and Arugula Smoothie with Ginger and Walnuts

I substitute coconut milk for the yogurt to keep it dairy-free.  I have been drinking this smoothie for lunch and I am completely satisfied.

1/2 cup freshly squeezed orange juice

1 cup arugula, tightly packed (about 30 grams)

1 tablespoon walnuts (7 grams)

1/2 ripe pear, cored and peeled (100 grams)

1 quarter-size piece of fresh ginger, peeled

2 to 4 tablespoons plain low-fat yogurt (to taste)

2 heaping tablespoons of brown rice protein powder (vanilla flavor)

3 ice cubes

Place all of the ingredients in a blender and blend for 1 full minute.

Yield: 1 generous serving.

Nutritional information per serving: 184 calories; 6 grams fat; 1 gram saturated fat; 4 grams polyunsaturated fat; 1 gram monounsaturated fat; 2 milligrams cholesterol; 31 grams carbohydrates; 4 grams dietary fiber; 30 milligrams sodium; 5 grams protein

4) Red Berry, Cabbage and Almond Smoothie

I love this recipe because cabbage is rich in an amino acid called l-glutamine which is great for intestinal healing.  This smoothie would be great for anyone with digestive issues.

1/2 cup freshly squeezed orange juice

1 cup mixed frozen berries, preferably with some cherries included in the mix

1/2 cup chopped red cabbage (50 grams)

1 teaspoon honey

1/8 teaspoon cinnamon

2 or 3 drops almond extract (about 1/8 teaspoon)

6 almonds or 2 teaspoons raw almond butter

2 heaping tablespoons of brown rice protein powder (vanilla flavor)

3 ice cubes

Place all of the ingredients in a blender and blend for 1 full minute. Pour into a glass, garnish with an orange slice and enjoy.

Yield: 1 generous serving.

Nutritional information per serving: 200 calories; 5 grams fat; 0 grams saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 41 grams carbohydrates; 6 grams dietary fiber; 38 milligrams sodium; 4 grams protein

3) Arugula Pina Colada Smoothie

1/4 cup freshly squeezed orange juice

1/2 cup light coconut milk

1 1/4 cups chopped pineapple (about 180 grams)

1 cup arugula (30 grams), rinsed

1 quarter-size piece of ginger, peeled

2 heaping tablespoons of  brown rice protein powder (vanilla flavor)

2 or 3 ice cubes

Place all of the ingredients in a blender and blend for 1 full minute. Pour into a glass, garnish with an orange slice and enjoy.

Yield: 1 generous serving.

Advance preparation: This is best enjoyed right away.

Nutritional information per serving: 215 calories; 7 grams fat; 5 grams saturated fat; 1 gram polyunsaturated fat; 1 gram monounsaturated fat; 0 milligrams cholesterol; 40 grams carbohydrates; 3 grams dietary fiber; 46 milligrams sodium; 2 grams protein

5) Pineapple, Orange, Granola and Carrot Smoothie

A small amount of granola contributes great texture to this tangy smoothie. I prefer the thick version without the ice cubes, but that’s a matter of taste. Pineapple is an excellent source of manganese and contains an enzyme called bromelain that aids digestion.

1/2 cup freshly squeezed orange juice

1 cup fresh pineapple (about 125 grams)

2 tablespoons granola (preferably homemade)

1 small or 1/2 large carrot, peeled and sliced or diced (about 50 grams)

2 ice cubes (optional)

Carrot sticks or curls for garnish

Place all of the ingredients in a blender and blend for 1 full minute.

Yield: 1 generous serving.

Nutritional information per serving: 207 calories; 4 grams fat; 0 grams saturated fat; 1 gram polyunsaturated fat; 2 grams monounsaturated fat; 0 milligrams cholesterol; 43 grams carbohydrates; 5 grams dietary fiber; 37 milligrams sodium; 4 grams protein

 

All Recipes by: Martha Rose Shulman is the author of “The Very Best of Recipes for Health.”

Source: Arugula Pina Colada Smoothie, New York Times, March 1st, 2012