Recipes

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July 2018

Crank up the color and crowd out the calories! Give your body the energy it needs from high antioxidant produce. “Veggie up” your smoothies with all the local produce from the farmer's market or community garden. Add plain or vanilla flavored yogurt for an awesome protein boost! Get the kids involved for a fun summertime snack activity!

It’s Easy Being Green Smoothie 

Ingredients

  • ½ cup green grapes
  • 1 medium orange, peeled & halved
  • ½ medium banana, peeled
  • ½ cup chopped carrot
  • 2 cups fresh spinach
  • ½ cup pineapple chunks
  • 1½ cup ice cubes


Instructions

Place all ingredients into a high-tech blender, secure the lid, turn on the blender and blend slowly. Increase speed to high and blend for about a minute or until the desired consistency is reached. Yield:  4 servings

Pom Berry Smoothie 

  • 1½ cups 100% pomegranate juice, chilled
  • 1 cup strawberries
  • 1 cup blueberries
  • 8 ounces Greek yogurt
  • 1 cup ice cubes
  • 2 Tbsp chia seeds
  • Fresh mint leaves, for garnish

 

Instructions

Place the ingredients in the blende and pulse until desired consistency.  Pour into chilled glasses and garnish with mint leaves.

  • Yield:  4 servings
  • Source:  DASH Diet for Dummies, C, Kleckner

Vary it!

Think seasonal! Enjoy any number of fruit and produce combinations such as mangoes and bananas or pineapple and papaya. Add toasted wheat germ and protein powder or be adventurous and add kale, spinach and chard plus a pinch of cayenne cinnamon and nutmeg. There are no limitations but be aware of the calorie density of additions such as honey, agave nectar and avocadoes.


Tip:  Countertop blenders work better for crushing ice and frozen fruit for smoothies then the stick-shaped immersion blenders.


Cindy’s next nutrition class, Kitchen Confidence for Kids, will be held at 11 a.m. July 23 at the Apex Centre. Register today! 


Cindy Kleckner, RDN, LD, FAND  is a registered dietitian / nutritionist and culinary expert, a Fellow of the Academy of Nutrition and Dietetics and author of Hypertension Cookbook for Dummies, 2011 and the DASH Diet For Dummies, 2014. Email Cindy for a personalized nutrition or culinary consultation or call at 214-293-5306.


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