Tagged with: health Nutrition
Smoothies can be a wonderful healthy snack or meal option for those with a physical disability due to the ease in preparation. Smoothies may also be helpful in providing protein, vitamins, and minerals for those who have swallowing or chewing difficulties. With smoothies, you are able to adjust the consistency just by changing-up the proportion of ingredients you choose to use. If you have trouble swallowing thin liquids, be sure to limit the amount of liquids and ice cubes you add to the smoothie. A great way to make a smoothie thicker is to add more fruit. Frozen fruit may be a cheaper option when compared to purchasing fresh berries. If you want to increase the amount of protein you consume each day, you can add peanut butter or protein powder to the smoothie.
You can find really great smoothie recipes at Allrecipes.com (http://allrecipes.com/recipes/drinks/smoothies/), www.myrecipes.com, and Smoothie Web (http://www.smoothieweb.com). There are many other great smoothie recipes that can be found online. I encourage you to explore the internet and find a handful of recipes that peak your interest.
Some recipes may need to be tweaked to classify them as a healthy recipe. Avoid adding sugar to your smoothie; the fruit is usually sweet enough. If you feel that more sweetness is needed, choose a sugar substitute like Splenda. Be sure to use low-fat or fat-free dairy products in your smoothie to cut down on saturated fat. Greek yogurt is a favorite of mine when making smoothies because it is higher in protein and has a nice thick consistency. Also, don’t get carried away with the peanut butter. I would not exceed 2 tablespoons due to peanut butters high fat and calorie content.
I have listed below a couple of recipes from Smoothie Web and Allrecipes.com that are my favorites. Enjoy!
POM Breakfast Smoothie
- 1 cup POM wonderful 100% Pomegranate Juice
- 3/4 cup soy or low-fat milk
- 2 ice cubes
- 1 large banana
- 2 tablespoons almonds
- 3 tablespoons protein powder (optional)
- 1 teaspoon honey, stevia sweetener, or splenda
In a blender combine all ingredients. Cover and blend on high for at least 30 seconds (make sure the almonds aren’t visible) then pour into two glasses. Makes 2 servings.
- 1 cup frozen strawberries
- ¾ cup low-fat or fat-free milk or soy milk
- ¾ cup pineapple juice
- ½ cup low-fat vanilla Greek yogurt (great source of protein)
- Dash of Splenda if needed
- 6 ice cubes
- 1 teaspoon wheat germ (optional but a great source of fiber, vitamins, and minerals!)
Blend the strawberries, milk, pineapple juice, vanilla yogurt, sugar, ice, and wheat germ in a blender until smooth. You may need to scrape down the sides of the blender a couple of times. Pour into glasses and serve immediately. Makes 2 servings.