Smoothies, Bumping It Up A Notch

I think I did a disservice to my post about smoothies. Yes, it was about the humble, basic smoothie, but I kept thinking about all the things I have thrown into a blender over the last few years.

There are a plethora of foodstuffs, some banal, some less so, that I have thrown into my pureed glass of goodness. Liquids run the gamut: coconut water, pineapple juice (chock full of anti-oxidants, manganese, bromelain, vitamin C, it's an anti-inflammatory, anti-cancer, good for digestive issues, etc), milk (back in the day when I could do dairy), carrot juice (Mmmm, vitamin A aplenty), almond milk, green tea.

Fruit and veggie combinations are as varied as the choices for liquids, all depending on what nutrients you want and need. Cooked winter squash such as acorn, pumpkin, delicata, sweet dumpling, blue hubbard, all make great additions and really make for a silky, thick smoothie. These are high in beta-carotene as well as a good source of macro nutrients, anti-oxidents, and fiber. Avocado adds healthy fats, and a rich, silky texture. Mango, papaya, pineapple, berries, citrus fruits, each add their own special flavor as well as a slew of vitamin C, anti-oxidents, bioflavinoids, all of which have anti-inflammatory, and cancer fighting properties. The last two summers I have grown a small "salad garden" with beets for greens, and a variety of lettuces, all of which went into the blender.

For protein bumps add yogurt (if you are not dairy sensitive, or vegan), tofu, a raw egg (if you are not vegan.... I know, a lot of people freak out over raw eggs... they've never caused me any problems), peanut butter or other nut butter, or kefir.

Then there are the slightly off-the-wall additions. Ground flax seed is an excellent source of healthy fats, Omega fatty acids, fiber, and macro nutrients, as is ground Hemp Seed protein powder. A couple of pretzels, tossed in (if you are not gluten or wheat sensitive, like I am) makes for a great recovery smoothie addition. I've known people who throw a chocolate chip cookie into their banana smoothies, and say it is amazing.

Things to avoid: processed anything, juices that have any added sweeteners of any kind (sugar, high fructose corn syrup, regular corn syrup, artificial sweeteners, etc), artificial anything. Remember to try to keep it raw and natural as much as possible.

The lowdown: Try It! The worse thing that can happen is that you drink something that tastes a little weird, and then you know to not try that particular combo again. But in all reality, if you know the basic nutritional information on the ingredients you are using, it is not hard to come up with amazing meals in a glass. I do tend to stick pretty close to my Basic Smoothie, but that is mostly because I always have those ingredients on hand. In the summer I love to keep a variety of frozen fruits in the freezer so I can have a delectable, refreshingly icy beverage. I also buy the bags of very ripe bananas that they sell for half price, bring them home, slice them and freeze them, so I have frozen bananas available.

Experiment. Blend. Drink. Don't be alarmed at the color! Think of how your body will love you for all the natural goodness you are pouring down your throat.