Immune-Power Smoothie

The Power of the Smoothie

When American scientists concocted a shake made of either pureed strawberries or spinach and gave it to study participants, the volunteers’ blood levels of antioxidants rose by approximately 15 per cent within two and a half hours—equivalent to the effect of ingesting 1,250 mg of vitamin C. Although the drinks used in the study aren’t available commercially, you can get the same effect from a blender drink made with approximately 500 ml of strawberries or one 280-gram package of spinach.

More Juicy Details

Need more reasons to indulge in these cool drinks? Unlike fruit juices—in which the liquid is extracted and the pulp is left behind—smoothies deliver a slew of good-for-you fiber. Nearly any soft fruit can be sliced and added directly to the blender: apples, avocados (yes, they are fruits!), bananas, berries, papayas, and more. Smoothies also make it simple to fit more soy into your diet. Thirty grams of soy (in the form of silken tofu, soy milk, or soy protein powder) will thicken your smoothie and add 20 grams of protein, less than 1 gram of fat, and 100 calories to your daily nutrient intake.

Beware of High-Fat Smoothie Traps

The name “smoothie” covers a multitude of concoctions, including some made with fruit syrups and high-calorie add-ins, such as ice cream, peanut butter, or protein powders. To keep your smoothie hovering around the 300-calorie level, make it at home or have it made with ice or nonfat yogurt instead of ice cream or frozen yogurt.

Pointing Your Smoothie in the Right Direction

• Use Fully Ripe Fruits: They typically have better flavor and, sometimes, higher nutritional value. Too sweet? Add a squeeze of fresh lemon or lime juice. Too tart? Add honey, maple syrup, or unsweetened applesauce.
• Frozen Fruit Makes a Thicker Drink: Spread diced fruit on a cookie sheet and freeze for two to four hours. Transfer the pieces to a re-sealable bag when hard. Most supermarkets also carry frozen unsweetened strawberries, blueberries, raspberries, and melon.
• Less is More: The smaller the ice cubes, the better your blender can handle them. Fill trays only halfway or set the automatic icemaker to the smallest setting.
• Don’t Be Afraid to Experiment: Try unsweetened fruit; nectars, such as mango, guava, or apricot, instead of juices; silken tofu instead of yogurt; or buttermilk instead of nonfat milk. Flavour with vanilla extract, orange-flower water, grated ginger, or chopped fresh mint.

Ready to try  a Mango & Apricot Smoothie or a  Strawberry-Yogourt Smoothie?