Page 24 - Inspire Health July/August 2016
P. 24
sure your superfood shake isn’t chock full of sugar
How to make By Patrick O’Donnell
Ice-cold smoothies are the red-hot trend any added sugar in it. If you want it sweeter, — it all depends what is in it and how
right now. Recipes pop up on social media you can always add some honey or a date much,” Bozakis says. “If it’s an already
faster than dandelions in the back yard and — we use dates to sweeten a lot of our prepared smoothie, check the food label and
pre-mixes dot grocery store shelves. Even smoothies … they also have lots of minerals, ingredients, look at the serving size, check
fast-food restaurants offer smoothies. and vitamins like magnesium.” to see how much protein, fiber and calories
there are. If you’re preparing it yourself, you
The idea behind the popular drink is When it comes to smoothies, the simpler will have more control.”
simple: Get your daily allowance of fruits and the better.
vegetables in a quick, tasty, easy-to-prepare Bozakis offered some ideas to cut calories
form that also aids your digestive track and “I would suggest to try limiting it to and reduce added sugar: “Use fresh fruit or
helps you keep your weight in check. three ingredients. Examples include vegetables rather than canned; use low-fat
banana, chia seeds and strawberries or plain yogurt versus flavored yogurt (Greek
“With the emphasis on increasing fruits Greek yogurt, blueberries and beets,” yogurt will have more protein). When using
and vegetables due to their antioxidants and Bozakis says. “Blenders are simple to use fresh fruits watch the quantity. Watch the
phytonutrient benefits, people are trying and you can try to expand your vegetable protein powders as this can add a lot more
to find creative ways to consume them,” intake with vegetables you might not have protein than anticipated if just consuming as a
says Roba Bozakis, a registered dietitian tried before, such as parsnips and various snack — you can try adding a handful of nuts
with St. Luke’s University Health Network. green leafy vegetables.” or 2 tablespoons of peanut butter instead.”
“Someone might not like kale, but adding it
with strawberries, blueberries and yogurt “Smoothies can be used as a healthful
tastes pretty good.” snack, with a meal or as a meal replacement
But not every fruity, frothy, fiber-filled AosmfmRfeooyrboeFatdrhaBrineeocqsziuaypkeoetiussofcofoafGrnSrsteim.meLnaupkmkleeeo,a’shuteathhanoldtmhfeu. l
drink is created equal, and finding one that SBta. nLaunkea’sAPpepalenSumt Bouotttheire:
packs a healthful punch without a lot of extra 1 banana
sugar and calories isn’t as simple as pulling 121BalTcepubnppsdlpecu.rpnuetsiahl nseumdtoibcoeutdtht.er
into the drive-through lane. GStrr11e1e0/e2Tuonbadznsm.epaa.llopmaSplumolmetno,hdonc’hdsmoobtiGlphkuprtieeteede:rn Apple
21-d2adshateesscOinRnaamsoqnueeze of honey,
“You have to have taste, but you to desired taste
definitely want that balance,” says Amy 1 frozen banana
Franquet, manager at Greenmouth Juice 2AB-dl3ednicdaehucanuntbidlefssuml oofoktha.le or spinach.
Bar and Café in Allentown. “It’s easy to
just throw some fruit and yogurt and
honey in a blender, but there are some
ways to add additional ingredients that
will make it way more beneficial, even
if it’s throwing in a handful of spinach or
cold brewed tea, or adding in some nuts.”
Some physicians have criticized smoothies
for having too much sugar and too many
calories to be considered healthful, but that’s
easily remedied by careful ingredient choice.
For instance, Franquet says, “there’s nothing
wrong with yogurt, but I would recommend
using an unsweetened Greek yogurt, or a
locally made organic yogurt — nothing with
How to make By Patrick O’Donnell
Ice-cold smoothies are the red-hot trend any added sugar in it. If you want it sweeter, — it all depends what is in it and how
right now. Recipes pop up on social media you can always add some honey or a date much,” Bozakis says. “If it’s an already
faster than dandelions in the back yard and — we use dates to sweeten a lot of our prepared smoothie, check the food label and
pre-mixes dot grocery store shelves. Even smoothies … they also have lots of minerals, ingredients, look at the serving size, check
fast-food restaurants offer smoothies. and vitamins like magnesium.” to see how much protein, fiber and calories
there are. If you’re preparing it yourself, you
The idea behind the popular drink is When it comes to smoothies, the simpler will have more control.”
simple: Get your daily allowance of fruits and the better.
vegetables in a quick, tasty, easy-to-prepare Bozakis offered some ideas to cut calories
form that also aids your digestive track and “I would suggest to try limiting it to and reduce added sugar: “Use fresh fruit or
helps you keep your weight in check. three ingredients. Examples include vegetables rather than canned; use low-fat
banana, chia seeds and strawberries or plain yogurt versus flavored yogurt (Greek
“With the emphasis on increasing fruits Greek yogurt, blueberries and beets,” yogurt will have more protein). When using
and vegetables due to their antioxidants and Bozakis says. “Blenders are simple to use fresh fruits watch the quantity. Watch the
phytonutrient benefits, people are trying and you can try to expand your vegetable protein powders as this can add a lot more
to find creative ways to consume them,” intake with vegetables you might not have protein than anticipated if just consuming as a
says Roba Bozakis, a registered dietitian tried before, such as parsnips and various snack — you can try adding a handful of nuts
with St. Luke’s University Health Network. green leafy vegetables.” or 2 tablespoons of peanut butter instead.”
“Someone might not like kale, but adding it
with strawberries, blueberries and yogurt “Smoothies can be used as a healthful
tastes pretty good.” snack, with a meal or as a meal replacement
But not every fruity, frothy, fiber-filled AosmfmRfeooyrboeFatdrhaBrineeocqsziuaypkeoetiussofcofoafGrnSrsteim.meLnaupkmkleeeo,a’shuteathhanoldtmhfeu. l
drink is created equal, and finding one that SBta. nLaunkea’sAPpepalenSumt Bouotttheire:
packs a healthful punch without a lot of extra 1 banana
sugar and calories isn’t as simple as pulling 121BalTcepubnppsdlpecu.rpnuetsiahl nseumdtoibcoeutdtht.er
into the drive-through lane. GStrr11e1e0/e2Tuonbadznsm.epaa.llopmaSplumolmetno,hdonc’hdsmoobtiGlphkuprtieeteede:rn Apple
21-d2adshateesscOinRnaamsoqnueeze of honey,
“You have to have taste, but you to desired taste
definitely want that balance,” says Amy 1 frozen banana
Franquet, manager at Greenmouth Juice 2AB-dl3ednicdaehucanuntbidlefssuml oofoktha.le or spinach.
Bar and Café in Allentown. “It’s easy to
just throw some fruit and yogurt and
honey in a blender, but there are some
ways to add additional ingredients that
will make it way more beneficial, even
if it’s throwing in a handful of spinach or
cold brewed tea, or adding in some nuts.”
Some physicians have criticized smoothies
for having too much sugar and too many
calories to be considered healthful, but that’s
easily remedied by careful ingredient choice.
For instance, Franquet says, “there’s nothing
wrong with yogurt, but I would recommend
using an unsweetened Greek yogurt, or a
locally made organic yogurt — nothing with
