smoothie, start with a liquid as your base. For a single-serving smoothie, use
about. ½ to ¾ cup of liquid, says Pat Crocker, author of The Smoothies Bible,
which.
eating wisely by Ma tth ew Ka dey, MS, RD
build a better smoothie Look beyond fruit to greens and other nutrients for a tasty, healthy meal on the go.
photo credit
Photos: annabelle breakey; food stylist: Heidi Gintner; Prop stylist: Kerrie Sherrell walsh
After teaching her early morning class, yoga teacher Kathryn Budig comes home and heads for the blender to make her morning smoothie—a frothy green concoction that includes ingredients such as banana, avocado, parsley, lime, ginger, and spinach, plus a spoonful of flax seed oil and protein powder. “Avocado adds an amazing creaminess, and lime and ginger give it a refreshing kick. It’s my favorite start to the day,” she says. Ideally suited to fuel healthconscious eaters with fast-paced lives, a morning smoothie is a fast, portable, vitamin-packed breakfast. And if you choose the right ingredients, your morning smoothie is a great opportunity to get a jumpstart on the nutrients your body needs for the day. Varying your ingredients and making sure to include fat and protein as well as fresh fruits and vegetables will keep you from falling into a smoothie rut and ensure
september 2012
yo gaj o u r n a l .co m 37
ea t i ng w ise ly I smoothies that you’re getting a balanced breakfast that will keep you steady throughout the morning. “The beauty of smoothies is they can always change,” says Budig. “I have a green staple, and then I play from there with tropical fruits, grapefruit, and even cacao nibs!” In fact, it’s pretty hard to go wrong with a smoothie, as long as you keep a few key rules in mind. Here’s how to build a sensational smoothie from the blade up.
tips & tricks Pat Crocker, author of The Smoothies Bible, advises adding your liquid to the blender first, followed by soft produce such as bananas or spinach, and then gradually harder items such as frozen fruits. Powdery items should be added directly to the liquid so they can start dissolving. To keep ingredients like nut butters from sticking to the sides of the container, add them after you blend the other ingredients. When blending sturdier ingredients such as nuts or kale, let your blender run for up to three minutes for a smoother smoothie. If things get stuck, add a little more liquid.
start with a splash No matter what else you’re putting in your smoothie, start with a liquid as your base. For a single-serving smoothie, use about ½ to ¾ cup of liquid, says Pat Crocker, author of The Smoothies Bible, which offers creative smoothie blends using everything from chia seeds to radishes. Protein-rich organic cow’s milk; unsweetened almond, oat, coconut, or hemp milk; vegetable juices; and water are all great choices for a liquid base. A little fruit juice can be a flavorful addition, but since fruit juice is high in concentrated sugars, use it sparingly or in combination with another liquid such as coconut water, which contains potassium and other electrolytes.
For the following recipes, whirl all the ingredients in a blender until smooth, adding more liquid until desired consistency is reached. Pour into a tall glass and drink immediately.
blackberry cashew butter smoothie 3⁄4 cup dairy milk or non-dairy milk 1 small banana 1 cup fresh or frozen blackberries or blueberries 2 tablespoons cashew butter or macadamia butter 1 scoop freeze-dried green supplement powder
the main event Fruit is often the backbone of smoothies, adding antioxidants, fiber, and sweetness. Frozen fruit makes a thick, frosty smoothie, so keep your freezer stocked with berries, particularly blackberries, raspberries, blueberries, and cranberries, which have the highest levels of antioxidants. Bananas add body and sweetness to your smoothie, while fruits like kiwi and pineapple add a pleasing acidity. But don’t limit yourself to simply berries and other fruit. Stemmed leafy greens such as spinach, chard, kale, arugula, and romaine lettuce; parsley, cilantro, and other herbs; and fresh sprouts all purée nicely in a blender and can either serve as the main ingredient or work in combination with fruit. Crocker suggests aiming for 1 to 1 ½ cups chopped fruits and veggies, depending on how thick you want your smoothie. 3 8 yo gaj o u r n a l .co m
september 2012
eat in g wise ly I s m o ot h i es
The Light in me sees the Light in you, and recognizes the source of this Light to be the Same
tips & After you pour your tricks smoothie, run a little warm water in your blender to make cleanup easier.
.........
We are all
connected
added enrichment Fruits and vegetables should make up the bulk of your smoothie, but if you stop there, you’re missing out. Add ingredients with additional protein and fat to make your smoothie more filling and reduce spikes in blood sugar for balanced energy throughout the morning. Protein also rebuilds muscle tissue post-practice. Try adding Greek-style yogurt; it contains twice the protein of traditional types. Cottage cheese and silken soft tofu are other protein-rich options. Healthy fats, such as those found in avocados and nut butters, boost the absorption of many of the vitamins in fruits and vegetables. As an added bonus, all of these ingredients give your smoothie a rich, creamy texture.
power boost
ORGANIC INDIA ~ TRUE WELLNESS Our herbs support wellness for you, the people that grow them, and the planet that nurtures them
Namaste ORGANIC INDIA VISION
• Whole Herbs • Certified Organic • Sustainably grown • Socially Responsible
.......................
...........................................................
OrganicIndiaUSA.com 888-550-8332
True Wellness for Everyone 4 0 yo gaj o u r n a l .co m
Before you hit “blend,” look to the pantry to give your smoothie an extra boost. A scoop of whey, hemp, or other protein powder will give your smoothie more substance; a spoonful of freeze-dried superfruit powder, cocoa powder, or matcha green tea will up the antioxidant content; chia seeds or a few tablespoons of ground flax seed or flaxseed oil will give you more healthy fats. Good old-fashioned wheat germ has vital vitamins and minerals, including folate, magnesium, and immune-boosting zinc. And don’t overlook whole foods such as sunflower seeds, sliced nuts, and unsweetened flaked coconut, which can add flavor and character to your smoothie, in addition to making it a healthier morning meal. Matt Kadey is a Canadian-based registered dietitian and nutrition writer. His cookbook, Muffin Tin Chef, was released in April. september 2012
Yoga Money The
of
chocolate raspberry smoothie 3⁄4 cup almond milk 1 cup fresh or frozen raspberries 1⁄4 cup sprouts, such as broccoli or alfalfa 1⁄2 cup plain yogurt 1 tablespoon cocoa powder 1 scoop protein powder
give it a whirl Boost your smoothies by adding these products to your shopping list. go green When you’re out of fresh kale, add a scoop of More Than a Greens freezedried greens to the blender and also get a dose of probiotics; americanhealthus.com. super fruit Pop the contents of an unsweetened Sambazon Açai smoothie pack into the blender to give your smoothie a burst of flavor, color, and antioxidants; sambazon.com.
september 2012
hemp protein Derived from sustainably grown hemp seeds, Nutiva’s hemp protein powder contains essential amino acids; nutiva.com. daily grind Keep Bob’s Red Mill flax meal in the freezer to add to smoothies (you can add it to your oatmeal and baked goods, too); bobsredmill.com. shake up When you’re traveling or don’t have time to do more than just add water, Vega’s all-in-one nutritional shake comes in vanilla chai and chocolate flavors; shop.myvega.com.
For over twenty years, the financial advisors of Abacus have helped people plan and invest their finances in alignment with their values. Our advice is based on Nobel-prize winning research and the yogic practices of selfawareness, balance, and non-harming.
abacuswealth.com/yogajournal
888-422-2287 yo gaj o u r n a l .co m 4 1
Abacus.YJ.July.2.125x9.5.ad.7.indd 1
4/26/12 3:21 PM
at the Yoga Ranch
eating wise ly I s m o ot h ies green smoothie 3⁄4 cup almond milk 1 handful kale leaves, ribs and stems removed 1 handful fresh baby spinach leaves 1⁄2 pear or banana 2 tablespoons almond butter 1 tablespoon ground flax seed 1⁄2 cup sprouts such as broccoli or alfalfa
We are pleased to offer 20 weeks each year dedicated to yoga
Enjoy Rancho La Puerta’s 3,000-acre sanctuary of life-enhancing fitness, superb organic cuisine, and hiking... all while focusing daily on your yoga practice with our expert staff, as well as with these visiting masters: October 13-20 MEHRAD NAZARI, PH.D., E-RYT 500 MICHELE HÉBERT E-RYT 500 Raja Yoga and Meditation October 20-27 MARYDALE–Prime of Life Yoga November 3-10 Erin Fleming, RYT-500–Yin Yoga November 10-17 Veera Sanjana, M.S., M.S.W.–Gentle Yoga November 17-24 Phyllis Pilgrim–Yoga and Meditation December 1-8 Shayne and River Morgan Yoga is for every BODY
creamy tropical smoothie 1 cup fresh or frozen pineapple or mango chunks 1⁄2 cup coconut milk or plain yogurt 1⁄2 cup orange juice 1⁄2 ripe, pitted avocado 1-inch piece of ginger, grated 1 scoop protein powder
87 7-440-7 7 78
www.rancholapuer ta.com/yoga /
4 2 yo gaj o u r n a l .co m
Let one or two flavors dominate your smoothie, and keep the number of ingredients at five to eight.
tips & tricks Slicing fruits or vegetables into small, uniform pieces makes them easier to purée and puts less strain on your blender’s motor. D
september 2012
