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Exploring The Anatomy of A Smoothie

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Kristen Chang

on 21 May 2014

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Transcript of Exploring The Anatomy of A Smoothie

Breaking Down The Anatomy of A Smoothie
Customizing Your Smoothie
Tips for Storage
Smoothies can be stored for up to 3-4 days in an air-tight container in the refrigerator

For smoothies containing fresh greens, I recommend consuming immediately or within 24 hours

Mason Jars make for easy, convenient storage of smoothies for on the go!
Why Smoothies?
Smoothies are a smart way to get in compact nutrition in a hydrating manner. They're perfect on the go and can be customized to your exact liking.
Types of Smoothies
Choose a Base
Milk or Milk Alternative
Coconut Water or Tea
Fruit Juice

Pair Your Fruit
(or Veggies!)
"Dessert" Smoothies
Dessert smoothies are great remedies for a sweet tooth. Dessert smoothies can imitate flavors of your favorite treats while packing in a deceptive amount of nutrients such as protein from peanut butter and antioxidants from chocolate.
Spring Smoothies!
Green Smoothies
A green smoothie is a smoothie that is blended with fresh leafy green vegetables, such as collard greens, kale, rainbow or Swiss chard or spinach. Some people also use fresh green herbs such as mint or parsley in their green smoothies.
Cost Saving Tips
Fresh vs. Frozen: It depends on what's in season! Frozen fruit works perfect during the winter months when fresh fruit tends to be more expensive

Stock up on fruit when it's in season and freeze for later

Have leafy greens that are about to go bad? Puree with a little bit of milk or water and freeze into ice cubes for use in a smoothie later!
Equipment Needs
Blender or Food Processor
Mason Jar or Juice Glass
Smoothie recipes serve as great guidelines, but feel free to use your imagination and customize them to your liking!
Fortify!
Common smoothie additives to BOOST nutrition:
Health Benefits
Smoothies are/can be healthy "fast food" : They enable you to pack many servings of fruits and veggies into a single serving without a ton of prep-work!
A great way to boost energy levels
High in vitamins & minerals compared to many other snacks. Drinking smoothies regularly can help to boost your immune system.
Hydrating!
Smoothies are great individual meals when you don't have the time or energy to cook for one yet want something healthy.
Fruit Smoothies
Cherry Berry Antioxidant Blast Smoothie
Traditionally when one thinks of a smoothie a fruit smoothie comes to mind. Fruit smoothies are a great way to incorporate multiple servings of fruit as well as other nutritional components, such as protein, into your diet in a single sitting.
Chocolate PB Protein
Dessert Smoothie
Banana
Peanut Butter
Cocoa Powder or Chocolate Protein Powder
Greek Yogurt
Milk
Sweetener of Choice

Apple, Avocado & Kale Green Smoothie
Milk
Cherry Juice
Unsweetened Cocoa Powder
or Chocolate Protein Powder
Frozen Cherrries
Frozen Mixed Berries
Banana
Chia Seeds
Apple juice
Kale (or spinach)
Apple
Avocado

Fiber Boosters
Oatmeal
Flaxseed Meal
Fruits & Veggies
Chia Seeds
Healthy Fats
Avocado
Flaxseed Meal or
flaxseed oil
Chia Seeds
Nuts, Nut Butters
Protein
Chia Seeds
Nuts, Nut Butters
Protein Powders
Greek Yogurt
Milk
Frozen Peas
or Edamame
Other Additions
Ginger
Molasses
Cocoa Powder
Wheatgrass
Maca
Kristen Chang, MS, RDN
Full transcript