Fruit is a refreshing way to enjoy a healthful snack, and add fiber, nutrients or antioxidants to any diet. The average adult is recommended to eat two services of fruit per day, preferably, fresh, whole fruits such as apples, bananas, berries, melons and citrus.
Sometimes, taking the time to eat a whole portion of fresh fruit isn't as appealing as downing a glass of apple juice. But the CDC recommends whole fruit over fruit or juice. Whole fruit contains fiber, which helps keep the body fuller longer.
Smoothies are one way to utilize the benefits of whole fruit, in a delicious and portable liquid form. In the summertime, when fruit choices are at their best, try these three fast and easy smoothie recipes to make the most of this bountiful time of year.
A Trio of Smoothie Recipes
Berries are one of the greatest benefits of summer, and when at the peak of ripeness, require no additional sweetener in recipes. The following berry recipe is especially delicious with blackberries; look for full, dark ripe berries when choosing the fruit.
Creamy Berry Smoothie
Serves 1
- 1 cup fresh berries (blackberries, raspberries, strawberries)
- ½ cup orange juice
- ¼ cup low-fat plain yogurt
- 1 cup crushed ice
Add berries, juice and yogurt to blend, top with crushed ice and blend until smooth.
By May of this year, the United States will have produced more than one-hundred thousand flats of strawberries, according to the National Berry Report. For those taking advantage of this amazing strawberry season now is the time to buy and freeze those perfect berries. The following is a classic strawberry smoothie recipe, which when using frozen berries, requires no additional ice.
Strawberry Banana Classic
Serves 2
- 2 cups frozen strawberries
- ½ cup of low-fat, plain yogurt
- 1 medium ripe banana, peeled and sliced
- ½ Tbl. honey (optional)
- splash of water
Add yogurt, banana and honey, if desired, to blender. If berries are large, crush or carefully cut in half with knife add frozen berries. If smoothie seems too thick, add a splash of water to reach the desired consistency.
Grapes are another fruit plentiful throughout the summer months, and the juicy orbs are well known for their antioxidants and anti-cancer qualities. For the following smoothie, choose either white or red grapes, depending on preference. Fresh squeezed orange juice adds sweetness.
Refreshing Grape Citrus Smoothie
Serves 2
- 2 cups whole fresh seedless grapes, either red or white
- ½ cup fresh-squeezed or bottled orange juice
- 1 tea lemon juice
- 1 teaspoon honey or sugar (optional)
- 2 cups crushed ice
Add grapes, skin and all, juices and additional sweetener, if preferred. Top with ice and fit lid on top of blender, blend until smooth.
Lisa Ann Schleipfer - I am a creative writer from the Great Lakes area, now residing in the sticky state of Florida. I penned my first poem when I was eight, ...
