Chef Gary - Smoothie Basics

Fruit Smoothies 101

I've long been interested in energy drinks as blood sugar disorders run rampant in my family so over the years I have perfected protein drinks and smoothies. They are filled with high nutrition, high energy and are representative of true fitness and health. The “power”, “sports”, “fitness” or “energy” drinks are only extensions of my original concept. I question the real power or energy one gets from drinks filled with stimulants. The new wave of canned energy drinks are Trojan horses filled with questionable additives and faux-nutrition. I groan inwardly to think of how many folks guzzle them down without a thought to their health. And, don't even get me started on letting children and teens drink them.

Diet drinks are another source of false refreshment and energy. They are not only void of nutrition but are dangerous to you and your children. Research for yourself starting HERE Now that Elizabeth also has Alpha-gal disease making smoothies to keep up her protein levels are an essential part of her day. Use coconut, almond or rice milk as a substitute for the milk.

Smoothies are quick and easy to make. You can make them for breakfast, lunch, dinner or a pick-me-up-snack. The choices are infinite…really. Use my chart below and add to it with your own family favorites. This chart is just the kick-off. The starting line to get you thinking about smoothie ingredients. Kids love to drink them and make them. They love deciding what goes in them. And it’s a great way to use up fruit that is turning soft. Plus it is healthy and yummy. And much better than a toaster breakfast. Or diet drinks. Or so-called energy drinks. We are a sleep deprived nation, so naturally we depend on external stimulants to get us through the day. If you are in this category take time to reevaluate your schedule and your diet. Come on, try a smoothie. You know you want to.

Servings: 1 or 2 Prep time: 5 min Cooking time: none
Utensils: Blender

3/4 cup milk or coconut milk - the Liquid

1 cup fruit - the Fruit or Vegetable

8 oz plain yogurt - the dairy (leave out for Alpha-gal)

2 tablespoons natural local honey - the Sweetener

Nuts - optional

1/2 teaspoon vanilla - the Flavoring

1/8 teaspoon fresh ground nutmeg (opt) - the Other pick me up

Directions

Throw it in a blender and hit smoothie. If you use the Magic Bullet like we do reduce the quanities so that it will fit in the blender jar.

Gary's Favorite Morning Smoothie

I have 3 favorites I alternate each morning. We use a Magic Bullet blender, it is quick and easy. Sometimes if I want something cold and refreshing I add an ice cube or two. And, if I am feeling especially naughty a scup of vanilla ice cream. Not approved by Elizabeth, especially the ice cream part.

1 banana, 1 heaping tsp Balance*, 1 pkg black cherry yogurt, top off with milk.

1 banana, 1 heaping tsp Balance*, 1 heaping tbl peanut butter, couple shots of chocolate syrup, top of with milk.

1 banana, 1 heaping tsp Balance*, shot of honey, fresh strawberries, top with milk.

Alternative Recipe Ideas

The grid below shows the variety of ingredients you can use in a drink/smoothie. Use the recipe for measurement guidelines. Pick an item from each column. Go wild mix and match! Email Elizabeth for any clarifications.

Liquid	Fruit or Veggie	Dairy	Sweetener	Nuts	Flavoring	Other
filtered water	berries	yogurt	raw sugar	almonds	vanilla	protein powder
fruit juice	apples	whey	stevia	pine nuts	cinnamon	cocoa
herbal infusions	pears	cottage cheese	maple syrup	cashews	chocolate	wheat germ
veggie juice	cherries	milk	agave	peanuts	ginger	oats
herbal teas	raisins	coconut milk	molasses	macadamia	cardamom	bee pollen
Kefir	bananas	rice milk	honey	peanut butter	cloves	borge oil
barley water	noni	almond milk		Nutella		flax seed oil
orange juicie	carrots			pumpkin seeds		black currant oil
	tomatoes			sun flower seeds		nutritional yeast
	beets					evening primrose oil
	celery					black pepper
	peppers					flax seeds
	squash					sea salt
	mango					algae
	avocado					acerola powder
	spinach leaves					ice
						kelp
						RCV Balance *

* Balance is a Rocky Creek Valley Farm herbal supplement.

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