Page 20 - Florida Sentinel 6-9-17

Recipes
Looking for other cool ideas to throw into your blender? There are plenty of options for you to try. Mix and match to your taste. You can also add veggies to get them into yourself and especially your children.
AVOCADOS
They’ll give your smoothie weight, thickness, and a silky texture. Yes, they’re full of fat, but it’s the “good” fat. The kind that’s linked to good heart health and good cholesterol levels. They’ll also help you feel full longer.
PINEAPPLES
Sweet as they are, a cup only has about 82 calories. At the same time, they’re loaded with fiber and vitamin C. They’re good for your bones, your vision, and your digestion. They also help with inflammation. BEETS
You can’t -- ahem -- beat them, really. They have lots of fiber and will add sweetness and a beautiful red color to your smoothies. They’re also good for your heart and your brain and are loaded with antioxidants. If red’s not your color, you can use yellow beets instead. BERRIES
Low in calories and high in antioxidants and fiber, these are the super foods of the fruit world. And that’s just part of the reason they’re a smoothie standard. They can help with inflammation and lower your risk of heart disease -- and they may help protect you against certain cancers as well. Plus, they’ll add bite, color, and a touch of sweetness.
BANANAS
They’re loaded with potassium, which helps prevent stroke and im- proves cardiovascular health. They add bulk to your smoothie, and
also make that kale taste like ... well, banana.
KALE
This king of the green leafy veggies is one of the most nutrient-dense foods you can eat, with only 33 calories per 2.5-ounce serving. And along with fruit or lemon juice, it’s surprisingly good in a smoothie. FLAXSEED
It’s high in fiber and omega-3 fatty acids, and can help keep your cholesterol levels in a healthy range. Ground flaxseed makes for a smoother smoothie than whole seeds, and your body can absorb it more easily. But go easy: It’s commonly used to help with constipa- tion, so you can imagine what happens when you eat too much of it. MANGOS
Like squash, carrots, and grapefruit, these are high in carotenoids - - chemicals that help keep your cells healthy. They also add a beauti- ful orange color and delicious flavor to smoothies.
YOGURT
It can really put the smooth in your smoothie. It’s loaded with cal- cium, protein, and probiotics that help keep a healthy balance of bac- teria in your gut. And full-fat yogurt (not low-fat, strangely) has been shown to help keep you at a healthy weight.
PEANUT OR ALMOND BUTTER
In a smoothie? Yeah, lots of people do it. It not only adds flavor, it also changes the texture -- especially if you use the “crunchy” kind. It has some fiber, and it’s a great source of protein and potassium. COCONUT
It's full of nutrients, like potassium and manganese, and will add body and texture to your smoothie. Any kind will do, but check out young Thai coconuts -- they’re the ones used to make the “coconut water” sold as a natural, lower-sugar sports drink.
PAGE 8-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, JUNE 9, 2017