THE DISH

Wake updrink up Move smooth stay fresh with a

Freshen up your breakfast, lunch or snack routine with smoothies. These nutrient-packed sips will put some spring in your step.

whip it right up a few ideas

blueberry basil

1/2 cup plain or vanilla yogurt 1 small banana (a frozen ‘nanner will keep this smoothie super cool!) 1 to 1 1/2 cup fresh or frozen blueberries 1/4 cup milk or cold coconut water (or a small handful of ice) 2 fresh basil leaves Mix squeeze of fresh lemon juice all in a blender and enjoy!

GET GREEN.

Check out more on improving nutritional value on the next page, like blending in your favorite and not-sofavorite greens to up the veggie power.

mangohoney

2 mangos, peeled and chopped 2 tablespoons raw honey 1/4 cup plain Greek yogurt 1/4 cup almond milk Mix 1 small handful of ice all in a blender and enjoy!

Go all out.

Crazy colors and whimsical straws add a little interest and a lot of fun.

Hint: Even kids will try drinks with neat names like Purple Monster Juice.

the dish

think thick

Fruit smoothies are great vehicles for delivering your daily dose of plant-based goodness. They’re simple, quick and cheap to make, conveniently portable, and so tasty, making for an easy drink. Start with these basic building blocks and then get creative. Mix and match ingredients to find your own favorite.

A creamy, dreamy texture separates a smoothie from a regular ole glass of juice. Achieve this “richness” by using yogurt or different nut butters. Frozen avocados and bananas will give you that

“smoothie” feel too. If things get too thick, pour in a splash of milk, coconut water or fruit juice for balance.

Go for bold flavors and bright colors when choosing the fruits to add to your base. All kinds of berries blend really well.

Peaches are just perfect. And you can even add some veggies to the mix. Consider sneaking in some greens like spinach and kale as well as carrots, beets and celery. You can also add fruit juice for an additional layer of flavor and color.

be vibrant

Go free form

Once you’ve blended your base with your fruits (or veggies), you can follow tradition and pour it into a glass. Or try a twist and put it in a bowl.

Top with more sliced fruit (maybe varieties that don’t blend as well, like citrus or apples) and add some crunch with nuts, oats or other grains.

FEELING LUCKY?

Ready to be daring with new mixtures? Wander the farmers market for an inexpensive way to experiment with new fruits, veggies and flavors!

Spooning ahead.

apack punch

The nutrition contained in these common smoothie ingredients makes them health heavyweights.

SPINACH: This super green is an excellent way to boost your vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C, phosphorus, zinc and more. MANGOS: These tropical treasures are full of dietary fiber and vitamin B6 and contain vitamin A and vitamin C too. They are rich in minerals like potassium, magnesium, iron and copper, and they are one of the best sources of quercetin, beta-carotene and astragalin. BLUEBERRIES: These little guys are packed with antioxidants, which improve heart health, fight inflammation and help prevent cancer. They’re also high in fiber, which fills you up and keeps overindulging at bay. BANANAS: They are a significant source of vitamins B6 and C as well as potassium and fiber.

NUT BUTTERS: While each variety has a distinct nutritional profile, in general, nut butters contain a number of important nutrients, including protein, healthy fats, fiber and phytochemicals.

be Sugar smart

Don’t undo the healthy benefits of a smoothie by loading them up with sugar. Be careful and look at labels when choosing nut butters and yogurts to include. Opt for no-sugar options. And watch out for “sugar-free” varieties. They sometimes contain sugar substitutes like aspartame, which are worse than actual sugar. If you feel the need to add some extra sweet to your smoothie, go with agave nectar or raw honey.