Start Your Day with a Smoothie

Start Your Day with a Smoothie

breakfastsmoothiesFresh fruit strikes me as a great food to start the day with, whether cut up in some way or liquefied. Personally, I prefer my fruit liquefied in the morning; smoothies are at once soothing and invigorating, luscious yet low in fat. They also offer a concentrated source of nourishment for children and teens (and indeed anyone) whose morning appetite is sluggish.

Smoothies are especially easy to make and clean up after if you use an immersion blender. Use these recipes as a starting point for creating combinations of your own.
Basic Formula

  • 2 cups coarsely chopped fruit
  • 6 to 8 ounces soy yogurt or crumbled plain silken tofu
  • 1 to 1 1/2 cups liquid (fruit juice, vanilla soy milk, or rice milk)

Combine all the ingredients in a food processor or blender and process until smoothly pureed. Or place in a container and process with an immersion blender. Serve at once in tall glasses.

Sunshine Smoothie

  • 2 ripe bananas, broken into several pieces
  • 1 cup pineapple juice
  • 1/2 cup orange juice, preferably fresh
  • 6 to 8 ounces lemon soy yogurt

Combine all the ingredients in a food processor or blender and process until smoothly pureed. Or place in a container and process with an immersion blender. Serve at once in tall glasses.

Makes 2 to 3 servings

Banana-Blueberry Smoothie

Blueberries are one of the most antioxidant-rich fruits available, making this a supercharged way to start your day. For most of the year, fresh blueberries are not available, so organic frozen blueberries are a good substitute. You need not even thaw them before using.

  • 1 medium banana, broken into several pieces
  • 1 cup blueberries (organic, fresh or frozen)
  • 1 tablespoon maple syrup or brown rice syrup
  • 6 to 8 ounces vanilla soy yogurt or crumbled silken tofu
  • 1 cup white or red grape juice, or other juice of your choice

Combine all the ingredients in a food processor or blender and process until smoothly pureed. Or place in a container and process with an immersion blender. Serve at once in tall glasses.

Makes 2 or 3 servings

Cinnamon Apple or Pear Smoothie
Here’s a blended drink for fall or winter. It’s a delightful change-of-pace fruit beverage to make when summer fruit is out of season.

  • 1 ripe banana, broken into several pieces
  • 2 medium soft apples (such as Cortland or Golden Delicious),
  • or 2 ripe pears, peeled, cored, and coarsely diced
  • 6 or 8 ounces vanilla soy yogurt
  • 1 cup apple juice or apple cider, or other juice of your choice
  • 1/4 teaspoon cinnamon

Combine all the ingredients in a food processor or blender and process until smoothly pureed. Or place in a container and process with an immersion blender. Serve at once in tall glasses.

Makes 2 to 3 servings

Adapted from The Vegetarian Family Cookbook

For lots more recipes and kitchen tips, visit Nava at In a Vegetarian Kitchen

Nava Atlas

Author: Nava Atlas

Nava Atlas is the author and illustrator of many books on vegetarian cooking. The best known are Vegetarian Family Cookbook, Vegetariana, Vegetarian Soups for all Seasons, Vegetarian Express and Vegetarian Celebrations. For lots more child-friendly recipes, visit Nava’s web site VegKitchen.com

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