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slower speed, holding down the lid tightly, before increasing the speed to achieve a velvety texture. If the smoothie is too thin, add more frozen fruit or ice. Freezing the fruits fi rst and then blending them into a smoothie can substitute for ice. Peeling bananas before freezing them makes smoothie- making easier. Freezing the fruits in recipe-size portions also simplifi es the process.
Smooth-fl eshed fruits like mangoes,
papayas, bananas, ripe peaches and nectarines blend more easily to a silky fi nish than do fresh berries. Tender, baby greens such as spinach, kale or chard virtually disappear within a smoothie; if using mature, rather than baby greens, cut out the stems unless the blender is extremely powerful.
Summertime, and the Sippin’ is Easy
Quick and Cool Vegan Smoothies
by Judith Fertig S
moothies offer big nutrition in a small package. Based on a vegan source of lean protein like coconut
milk or yogurt, soy, chia seeds or a vegan protein powder made from dried beans or hemp, they can energize us for a full day of summer activities. Other ingredients follow the peak of summer crops. Berries, greens, melon, tomatoes, avocado, cucumber, celery, carrots and stone fruits like peaches and mangoes add antioxidants, fi ber, vitamins and minerals. A tablespoon or
two of milled fl ax seeds, hemp or nut butter adds richness to the fl avor, while providing omega-3 fatty acids necessary for complete nutrition. For the fi nale, add a touch of sweetness from fruits, maple syrup, agave nectar or stevia. The best way to mix a smoothie is to start with either a liquid or an ingredient with a thicker consistency, like yogurt, placed in a standard or high-speed performance blender. Next, add the desired fruits or vegetables and fl avorings, followed by ice. Start on a
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Blending enough ingredients for two smoothies can yield a leftover serving to store in a reusable glass jar in the refrigerator. To reactivate the full taste later, just turn over the jar and give it a good shake to re-blend the ingredients. Spirulina (made from a micro-
saltwater plant) and wheatgrass juice and powder are some popular smoothie additions. Milled fl ax seeds add healthy fat, but their water-soluble fi ber also adds a little bulk; although the texture difference isn’t noticeable if the smoothie is enjoyed right away, it will be apparent if it sits for 20 minutes or more. With the whir of a blender—and no cooking—summer’s tastiest bounty transforms into at-home or on-the-go beverages to revive, replenish and renew us so we’re ready for our next adventure.
Judith Fertig blogs at
AlfrescoFoodAndLifestyle.blogspot.com from Overland Park, KS.
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