Claudia and Hans Make Stuff

Healthy can be delicious. Please like, rate, and leave a comment!


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Banana Cherry Smoothie

Trying another smoothie idea. There is lots of room to make changes or additions. For example, you can add ice cubes if you like a thicker (and colder) smoothie. You can also easily add flax seeds or chia seeds.

Ingredients:
¾ cup organic plain yogurt, you can also use vanilla yogurt
1 banana, remember the riper the banana the sweeter it will be
1½ cups frozen dark sweet cherries (I only had dark tart cherries, so I added about 1 tablespoon honey)

Preparation:
Add all ingredients to the blender and blend until desired consistency.
Superyummy and superhealthy. Cannot have a better way to start the day (or can even be made for a snack during the day!)

Enjoy =)

 

Banana Cheery Smoothie_3_small

 

Health Benefits:
* Bananas provide a variety of vitamins and minerals including vitamin B6 and C, manganese, potassium, dietary fiber, protein, magnesium, and folate.
* Cherries are rich in vitamin A and C.
* Yogurt provides about 9 grams of protein. Furthermore, it provides nutrients such as calcium, vitamin B-2, vitamin B-12, potassium, and magnesium.
* Chia seeds are an excellent source of omega-3 fatty acids and are also rich in antioxidants and full of fiber, magnesium, zinc, iron, and calcium.
* Flax seeds are a rich source of dietary fiber, manganese, vitamin B1, and omega-3.


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Tropical Green Smoothie

So I have noticed that there are days, in which I go on a kitchen experiment overdrive. Like today…let’s see, I made several things in the kitchen and all of them were made for the first time. In addition, to this smoothie, I roasted spaghetti squash seeds, made kale chips, baked bread, and made a chickpea curry. Phew!

I finished packing for our little weekend trip tomorrow and am now sitting down trying to recall what I did for each of those recipes 😉

So, you may have heard that kale is really healthy for you, but don’t know a lot of ways to prepare it. How about adding it to a smoothie? I love eating smoothies for breakfast. It seems like such a yummy and efficient way to get in protein, fruits, and even green leafy vegetables.

 

Ingredients (Makes 1 smoothie):
3 kale leaves
1/2 banana
1 kiwi
1 cup fresh pineapple
1 cup orange juice
ice cubes, optional (for thicker smoothie, alternatively, just reduce the amount of orange juice)
1 tablespoon ground flax seed

Preparation:
Add all ingredients to the blender and blend until desired consistency.
Superyummy and superhealthy. Cannot have a better way to start the day (or can even be made for a snack during the day!)

Next time, I will try mango instead of kiwi =)

Tropical Green Smoothie_1_small

Tropical Green Smoothie_2_small


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“I <3 fruits” smoothie

I used to eat cereal with fresh fruits and soy milk for breakfast. Well…and then I was trying to increase my protein intake as a nutritionist had suggest that I need more daily protein based on my activity level. So I started making smoothies for breakfast. The combination of ingredients is basically endless.

My favorite fruit ingredients:
berries (such as raspberries, blackberries, avocado, and banana–look it up!)
strawberries
mango
pomegranate
kiwi

My favorite veggie ingredients:
kale
spinach
chard
collards
broccoli
celery

Other ingredients (to increase protein content of smoothie):
peanut butter
nuts (such as almonds)
flax seed
protein powder (I like using Nutiva Hemp Protein Powder either available local, but definitely through Amazon)

Even though there is an endless variety of combinations, here is a smoothie that I make quite regularly:
1 banana
handful of fresh spinach leaves (Note: can be frozen)
handful of blackberries
handful of raspberries
4 strawberries
1 tablespoon peanut butter
< 1/2 cup coconut water (Note: Coconut water has electrolytes, so it is perfect for somebody who has low blood pressure)
protein powder, optional

Place all ingredients into blender and blend until well-mixed. Makes about 16 ounces.

Note:
* I like using fresh green leafy veggies as they are loaded with fiber, vitamins, and minerals. Be careful though, too many leaves added to the smoothie may overpower the flavor of the fruits.
http://www.webmd.com/diet/healthy-kitchen-11/leafy-greens-rated
* The smoothie can be stored in the refrigerator for up to three days in an airtight container. I usually use a container from Whole Foods. The very top layer may change color a bit due to oxidization, similar to how the surface of a cut apple turns brown.
* Also be careful using blueberries. If you use too many, after storing overnight the smoothie resembles “blueberry concrete”.

I <3 fruits

I heart fruit!

Prior to blending

Prior to blending

Blended

Blended

Smoothie storage

Smoothie storage