Using the list of fresh fruits and veggies coming into season this Spring, why not pull them together into a delicious Spring Smoothie. Smoothies are a great way to quickly and easily increase your fresh produce intake. They can be enjoyed as a snack or for breakfast or lunch. They are also the perfect receptacle for adding in super-foods, supplements, or other nutrient dense boosters.
Let’s first take a look at my basic template for pulling together a smoothie. Once you have the template then you can mix and match your favorite ingredients to find your perfect blend. Here’s how I like to build my smoothies.
- 2 cups seasonal greens
- 2 cups seasonal fruit
- 2 cups liquid
- 1-2 tsp spices
If you are using your smoothie as a meal replacement, then I also like to add in protein and healthy fat. This creates a perfectly balanced meal option.
- 2 Tbsp (1-2 ounces) protein
- 2 Tbsp healthy fat
The other thing I try to do with my smoothies is include an ingredient from every color of the rainbow. This ensures I get the most variety of vitamins, minerals, and phytonutrients. Here are some ideas of ingredients you can play with.
- Red: raspberries, strawberries, beets, cherries, pomegranates, red apple
- Orange: orange, mango, nectarine, peach, carrot, cantaloupe
- Yellow: lemon, banana, pineapple
- Green: spinach, kale, chard, parsley, cilantro, green apple, celery, mint
- Blue/Purple: blueberries, blackberries, plums, figs, dates
Here are a few more ideas for ingredients you can experiment with.
- Spices (fresh or dried): ginger, turmeric, cinnamon, cayenne
- Proteins: nuts or nut butter, silken tofu, protein powder
- Fats: coconut oil, avocado, ground flax seeds, chia seeds, hemp seeds
Preparation Time: 5-10 minutes
Serves: 2 to 4 (depending on how much you want to share)
Step 1: Combine the following ingredients in a high powered blender
- 2 cups spinach (optional: mix in dandelion greens and/or baby kale)
- ½ cup strawberries
- ½ cup pineapple
- 1 blood orange (or regular orange)
- 1-2 dates
- 1 inch each, fresh ginger and turmeric; peeled (or use ½ tsp dried)
- ½ tsp ground cinnamon
- 1 ½ cups water
- Optional Add-Ins: 2 Tbsp almond butter + 2 Tbsp chia seeds
Note: choose at least one frozen fruit to make the smoothie cold and creamier
Step 2: Blend for 1-2 minutes; until thoroughly combined and creamy
Step 3: Enjoy! Share with others or store half of the smoothie in a mason jar for either later in the day or the next morning. Make sure you shake it up well before drinking.
If you enjoyed this recipe and would like to have more yummy nourishment delivered right to your Inbox, join the Rustic Tribe.