CHIP Tip No. 34: Sensational Smoothies
from CHIP Clinical Manager Amy Lister, R.D.

Smoothies are popping up all over the place…at your favorite restaurant, the local coffee shop and even stores devoted entirely to smoothies! But you don’t have to leave your home to get a good smoothie. Making your own is the best way to know what’s in your smoothie so there will be no doubt about its nutritional value.

Smoothies offer many health benefits:
• They’re an easy way to increase the fruits and vegetables in your diet.
• They provide fiber, vitamins, minerals and enzymes important for a healthy diet.
• They’re perfect for breakfast on the go, an afternoon snack or even dessert.
• They’re much healthier than high-fat ice cream, yet their creamy texture is similar to that of ice cream or a milkshake.

MAKE YOUR OWN SMOOTHIE

FIRST, you need a traditional or immersion blender or a food processor.
Any of these will do—just use whatever appliance you have on hand. If you don’t own a blender or the equivalent, consider purchasing an immersion blender. This nifty hand-held device is quite versatile and easy to clean.

NEXT, select your ingredients. This is the best part because you can choose whatever you like! Fruits are the most common choices, but you also can sneak in some vegetables (don’t be scared!) like a few pieces of spinach or kale or even carrot juice. Fresh fruits offer such delicious sweet flavor that a small amount of vegetables won’t be noticeable, and certainly will increase the nutritional content of your smoothie. Use just fruit/vegetables and ice, or frozen fruit and soymilk, or all of the above.

NOW you can add in additional ingredients, such as ground flax seed or wheat germ to boost the health power of your smoothie! A tablespoon or two of flaxseed provides fiber and essential fats. When you’re ready to enjoy your smoothie, you even can sprinkle oats or granola on top to boost your its soluble fiber content.

Experiment with smoothies this summer season. This exotic papaya variety is a tasty one to cool you off—and make you fall in love with this refreshing summer treat.

Papaya Smoothie
1 cup papaya, peeled seeded and chopped
1 banana
½ cup light vanilla soymilk
¼ cup plain nonfat or vanilla yogurt
½ teaspoon fresh ginger root
2 tablespoons chopped fresh mint leaves
2 cups ice cubes

1. Combine all ingredients in a blender or food processor
2. Cover and blend until smooth
3. Garnish with additional mint leaves and serve.

Makes 2 large servings

Nutrition information per serving: 120 calories, 0g fat, 0g saturated fat, 35mg sodium, 29g carbohydrate, 4g fiber, 3g protein.