Tagged with 'summer-smoothie'

What does color have to do with diet? One word: phytonutrients! These substances occur naturally only in plants and are thought to work synergistically with vitamins, minerals, and fiber (all present in fruits and vegetables) to promote good health.

The snazzy red color of this smoothie comes from a variety of different phytonutrients, all providing antioxidant and anti-inflammatory benefits -- anthocyanins, flavonols, tannins, resveratrol, and others. These particular phytonutrients protect us against the dangers of excessive inflammation associated with chronic diseases including obesity, type 2 diabetes, high blood pressure, and heart disease. 

A second benefit of this smoothie...Holy Fiber! You can thank the chia, avocado, and berries for its 13 grams of fiber. Women need 25 grams of fiber per day, and men need 38 grams per day, so this is 50% of a woman's daily fiber needs.  

Make this smoothie a part of your colorful diet. 

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Ingredients

1 c. raspberries (fresh or frozen)

¼ avocado

1 tsp chia seeds

¾ tsp honey

1 tsp lemon juice

½ c. ice

¼ c. cold water

Add it all to your blender and blend until smooth. Enjoy!

This gorgeous, orange-colored smoothie tastes as good as it looks. The orange color is a sign of its high beta-carotene content, which is an antioxidant important for eye health. The magical medicinal ingredient, turmeric, cranks up the flavor by adding a unique spicy kick, plus it's highly anti-inflammatory and rich in antioxidants.  

Flavor-wise, fresh turmeric root is sweeter and milder than dried turmeric powder. Fresh turmeric root has an orange and ginger flavor and is also slightly pungent and bitter. Dried turmeric powder tastes rather woodsy and is significantly more pungent and bitter. Keep that in mind if you decide to use dried turmeric rather than fresh turmeric root. You’ll want to decrease the quantity of dried turmeric to around ¼ teaspoon or so.

I hope you enjoy this easy recipe! Let me know what you think in the comments.

Ingredients

1 c. sliced nectarine

½ c. sliced, peeled carrot

½ c. diced pineapple

¼ c. orange juice, or ½ orange

¼ c. plain Greek yogurt

A pinch to ½ tsp turmeric (to taste, and flavor profile varies depending on if you use fresh or dried turmeric)

Add it all to your blender and blend until smooth.

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

Recipe courtesy of Dr. Oz The Good Life