An Insider’s Guide To Just Desserts and Savvy Smoothies

popeye

Ever wish you could have an instant jolt of muscle and energy like Popeye did when he gulped down his can of vitamin-rich spinach? I asked renowned cookbook and fiction author Judith Fertig for some easy and healthy boosts of energy for worn out care partners. Judith agreed to share a few of her favorite smoothie recipes. They’re quick, refreshing, nutritious, and delicious.  Warning: if you drink your smoothie while reading Judith’s wonderful new book, The Cake Therapist,  you may need a moist, chocolatey piece of cake later in the day. Maybe one of your friends will treat you to a recipe from Judith’s other new book, Bake Happy. 

Judith’s Secrets for Succulent Smoothies

Smoothies can be a caregiver’s caregiver. These blended drinks offer big nutrition in a small package, can be made in minutes, and make us feel like we’re doing something good for ourselves.

Smoothie recipes are like blueprints—they’re meant to be changed to follow what’s fresh, what’s in season, or what we feel like drinking. Berries, greens, melon, tomatoes, avocado, cucumber, celery, carrots and stone fruits like peaches and mangoes add antioxidants, fiber, vitamins and minerals. A tablespoon or two of healthy fats such as milled flax seeds, hemp or nut butter can add richness to the flavor, while providing omega-3 fatty acids necessary for complete nutrition. For the finale, add a touch of sweetness from fruits, maple syrup, agave nectar or stevia, or fresh lemon or lime juice.

Fruits-and-VeggiesThe best way to mix a smoothie is to start with either a liquid or an ingredient with a thicker consistency, like yogurt, placed in a blender or high-powered smoothie mixer. Next, add the desired fruits or vegetables and flavorings. It’s better to start on a slower speed while holding down the lid tightly. Once everything is blended, increase the speed to high to achieve a more velvety texture. If the smoothie is too thin, add more frozen fruit or ice.

Smooth-fleshed fruits like mangoes, bananas, ripe peaches and nectarines blend more easily to a silky finish than do fresh berries. Tender, baby greens such as spinach, kale or chard virtually disappear within a smoothie; if using mature, rather than baby greens, cut out the stems unless the blender or mixer is extremely powerful.

Blending enough ingredients for two smoothies can yield a leftover serving to store in a covered glass jar in the refrigerator. To reactivate the full taste later, just turn over the jar and give it a good shake to re-blend the ingredients.

Brilliant Green Smoothiesmoothies

Yields 2 servings

2 cups water

4 cups baby spinach

2 cups chopped butter lettuce, escarole, or romaine

1 large banana, cut into chunks

The juice of a lemon

Combine the water, spinach, lettuce, and banana and blend using low to high speeds until smooth. Add lemon juice and blend again.

Peachy Watermelon

Yields 2 servings

2-3 cups watermelon, seeded

1 cup low-fat vanilla-flavored dairy or coconut yogurt

1 cup frozen strawberries

1 fresh peach, peeled, pitted, cut into chunks and frozen

Combine all ingredients and blend from low to high speed until smooth.

Cool as a Cucumber Smoothie

Yields 2 servings

1 cup apple juice

1 cup sliced sweet apple

¼ cup applesauce

½ cup sliced carrots

½ cup cucumber, peeled and sliced

2 cups ice

Dash of nutmeg or cinnamon (optional)

Combine all ingredients and blend from low to high speed until smooth.

For more great gourmet ideas, visit Judith’s website: www.alfrescofoodandlifestyle.blogspot.com/

bake happy

 

 

             cake

Deborah Shouse is the author of Love in the Land of Dementia: Finding Hope in the Caregiver’s Journey.

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Filed under Care Partnering, Communication, Creativity, Taking Care of Yourself, Uncategorized

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