It’s that time of the year – unlimited sunshine, temperatures in the 100’s and somewhat oppressive heat. This usually means that our bodies start to crave lighter, fresher meals and snacks. I know that when it’s hotter outside, all I can think about is a giant, homemade acai bowl for breakfast, a cool and crispy salmon salad for lunch, and a steamed veggie stir-fry for dinner. Our bodies are good at telling us what they want, we just need to listen. That’s why I’m a huge believer in uncovering real food recipes that get patients excited about consuming their micronutrients. Smoothies and juices can compliment any meal (or can fill in as a hearty snack), if done right.
Here are some of my best tips for “drinking the rainbow:”
- Buy organic fruits and vegetables, when possible, to minimize exposure to pesticides.
- I recommend washing your produce before consuming, organic or not.
- Consume a wide variety of fruits and vegetables, especially those in season. The wider the variety, the happier our gut bugs (and consequently, the better our digestion).
- Purchase local produce, whenever possible. The closer you are to your food’s home, the fresher it is.
- Get creative in the kitchen – I challenge you to pick-up one new fruit and vegetable every time you’re at the store or market. Do some research and find a few “new” recipes that get you excited to spend time in the kitchen. I’d recommend testing one of my favorite smoothie recipes below.
- Focus on filling up your smoothie or juice with mostly veggies (or non-fruit ingredients), and keep the fruit to a minimum with 1-2 servings, max. This cuts down on the sugar content and helps us keep our blood sugar stable and balanced. Think: produce like avocado, protein like grass-fed collagen or a high-quality protein powder and good fats like coconut butter, almond butter or hemp seeds. You’ll be shocked at how unassumingly delicious vegetables can be when added to the typical “super sweet” smoothie.
Purple Red Orange Yellow Green
Purple Pleasure Juice
- 1 beet ( no tops or skins)
- 1 green apple (no core or seeds)
- 2 large carrots
- ½ cup sliced pineapple ( no skins
- 1 cup grapefruit (no skins)
- 1 inch fresh ginger root
Red Rocket Juice
- 4 large carrots
- 2 green apples
- 1 cucumber
- 1 diced jalapeno
- 1 inch raw ginger
Orange Bliss Smoothie
- 1 orange (no skin and seeds)
- 1/2 cup frozen pineapple slices
- 1 cup coconut or almond milk
- 1 tsp chia seeds
- 1 tbsp grass-fed collagen or vanilla protein powder
Yellow Yummy Smoothie
- 1 banana
- 1 handful spinach
- 1 cup coconut milk
- 1 tbsp almond butter (or other nut butter)
- 1 tsp hemp seeds
Green Gusto Juice or Smoothie
- 1 green apple (no core or seeds)
- 1 handful spinach
- 1 handful kale
- 2 large celery stalks
- 1 inch raw ginger
- 1 whole lemon
For all juice recipes, combine your ingredients in a juicer and enjoy fresh.
For smoothies, blend and enjoy! If you prefer it to have a thinner beverage, add more fresh spring water, almond or coconut milk. To aid in digestion, feel free to add the contents of a probiotic capsule, or a scoop of probiotic powder. If you have a clean protein powder that works well for your body, feel free to add a scoop to boost the protein content. Stop by our office to purchase ND-approved plant-based protein powder.
If you give one of these recipes a shot, be sure to tweet us or message us on Facebook to share your thoughts. Enjoy!