Resorting to detox is often a post-holiday ritual. We indulge, then cleanse, then repeat.
Buying into a cleanse-in-a-box, or deferring to a cabbage soup or cayenne honey tea diet, is how some rebound from holiday indulgences. But the tastiest way to start a healthy eating plan is to resolve to eat the rainbow. That is, eating carefully selected colors of rich produce. Plants rich in color contain a wealth of nutrients, and eating them in raw form can be beneficial for your heart, gut, brain, and immune system.
Blueberries, raspberries, blackberries, cherries, and black grapes, for example, are a natural source of antioxidants. Antioxidants fight free radicals that cause cell damage. Carotenoids, another plant nutrient, give the yellow, red, and orange color to fruits and vegetables like pumpkin, peaches, mango, and grapefruit. Lycopene gives tomatoes their red color. Lutein gives kale, spinach, collards, and Swiss chard their brilliant green hues.
There is nothing better than locally picked, in-season fruits. Living in a farm-rich community and supporting local farms means we have the choice of peak freshness versus produce picked just before ripeness so it can travel hundreds of miles over several days to ripen on store shelves. If you missed the boat freezing fresh produce last summer, be sure to add it to this summer’s to-do list. In the meantime, head to the freezer section of your grocery store to find frozen fruits.
My smoothie recipes, below, may be just what you need to start the year anew. Let’s think of these drinkable treats as easy, helpful recipes to enrich your new healthy lifestyle and resolutions.
Cherry Lime Smoothie
Yield: 12 ounces
Ingredients: • ½ cup (2 ½ ounces) pitted cherries, fresh or frozen • ½ orange, peeled • 1/3 cup red grapes • ¼ cup raspberries, fresh or frozen • ¼ cup raw shredded red beets • ¼ cup pure cherry juice • 1 tablespoon fresh squeezed lime juice Optional: • Maple syrup • Pinch of cinnamon and cloves • Low-fat, Greek-style cherry yogurt or non-dairy cherry yogurt • ¼ cup granola • Hemp seeds • Chia seeds Directions: • Combine all ingredients in a blender; process until smooth.
Pineapple Kiwi Smoothie
Yield: 14 ounces
Ingredients: • 1 heaping cup pineapple pieces • ¼ cup pineapple juice • ½ banana, peeled • 1 kiwi, peeled • ¼ cup coconut milk • 2 teaspoons freshly squeezed lime juice • ½ cup ice Optional: • 1 cup fresh kale, Swiss chard or spinach • ¼ cup green grapes • Chia or hemp seeds Directions: • Combine all ingredients in a blender; process until smooth.
Note:
• The core of a pineapple is especially rich in bromelain, an enzyme helpful in gut health and reducing swelling and inflammation (sinus and joint). Don’t discard the core. It is very fibrous but edible.
Mocha Nut Smoothie Recipe
Yield: 12 ounces
(vegan and gluten-free)
Skip the drive-through frozen latte. Start your day off on the right foot by whipping up this easy Mocha Nut Smoothie.
I used a bit of coffee, boosting the chocolate flavor, but the maca powder gives a healthy pep to your step. Maca is a South American root vegetable processed into a powder and used as a natural energy booster. It is rich in B vitamins and amino acids. Maca gives a bit of a malted flavor to the smoothie. Local healthful food stores carry maca powder. You may also to find it in the organic section of your local grocer. As a bonus dark chocolate is antioxidant rich, so go ahead and enjoy!
If you crave the bottomless jar of hazelnut spread or sugar-laden fast food smoothies, put that spoon or straw down! This smoothie may help. Knowing the ingredients we use to prepare this smoothie allows for guilt-free enjoyment.
Ingredients: • 1 cup unsweetened non-dairy milk • scant 1/4 cup raw hazelnuts • 1 tablespoon dutch or dark cocoa powder • 2 teaspoons maca powder • 2 teaspoons instant coffee granules • 2 teaspoons raw organic agave or maple syrup • 5 ice cubes Optional additions and substitutions: • 1 tablespoon hemp hearts • 1 teaspoon chia seeds • 1/4 cup low-fat and sugar-free yogurt or kefir (use a non-dairy option for a vegan smoothie) • 1/2 banana • Substitute hazelnuts with almonds, peanuts or raw cashews • Substitute the natural sweetener with dates or date sugar Instructions: • Combine all ingredients in a blender; process until smooth.
Apple Cider Smoothie
Yield: 12 ounces
Ingredients: • 1 (5 to 6 ounce) local apple, quartered • ¾ cup local apple cider • 2 tablespoons apple butter • 1 tablespoon local maple syrup • 1 teaspoon ground cinnamon • ½ teaspoon ground ginger • ½ cup ice Optional: • 1 cup spinach, kale or Swiss chard • ¼ cup frozen blueberries • ¼ cup frozen cranberries • ¼ orange, peeled • 2 tablespoons granola Directions: • Combine all ingredients in a blender; process until smooth.
Pumpkin Spice Smoothie
Yield: 16 ounces
Ingredients: • ½ cup pureed pumpkin • ½ cup coconut milk • ½ banana, peeled • 1 tablespoon maple syrup • 2 teaspoons molasses • 1 teaspoon vanilla extract • ½ teaspoon ground cinnamon • ¼ teaspoon ground ginger • 1/8 teaspoon ground nutmeg • Pinch ground cloves • 1 cup ice
Note:
• The coconut milk (unsweetened, canned coconut milk) adds a rich flavor and creamy texture. To reduce calories substitute the coconut milk with any unsweetened non-dairy milk.
Recipes, text and photography by Phoebe Canakis
