Blue Banana Smoothie
Full of vitamin C, calcium, and potassium, this nutritionally dense smoothie makes a great afternoon snack.
2 ripe bananas
1 cup (250 mL) natural yogourt
1/2 cup (125 mL) pineapple juice
1/2 cup (125 mL) orange juice
1 cup (250 mL) fresh blueberries
1/2 tsp (2 mL) vanilla extract
Place bananas and yogourt in blender and blend on low until smooth. Add remaining ingredients and blend on high until well combined. Serve immediately or chill in refrigerator.
Each serving contains: 286 calories; 7 g protein; 5 g total fat (3 g sat. fat, 0 g trans fat); 58 g carbohydrates; 5 g fibre; 60 mg sodium
Turn the Blue Banana Smoothie into a protein-packed, post-workout recovery drink by simply adding a scoop of your favourite protein powder.
Carrot Mango Delight
This beta carotene-rich beverage is great in the morning with breakfast.
1/2 cup (125 mL) carrot juice
1/4 cup (60 mL) frozen mango chunks
1 handful of ice cubes
Place all ingredients in blender and blend on high until smooth. Serve immediately.
Each serving contains: 74 calories; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 18 g carbohydrates; 2 g fibre; 5 mg sodium
Tip: To make your own frozen mango chunks, cut a ripe mango in half and remove its stone. Use a knife to score the fleshy parts of the fruit into cubes. Scoop the cubes out with a spoon and place them in a freezer bag. Freeze the cubes overnight.
Source: "Got Juice?," alive #347, September 2011
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.
Here, the breakfast favourite, granola, serves as a crunchy topping for this salad featuring seasonal delights, including sweet butternut and apple. The maple-date dressing is sure to be kid-approved. You can add cooked lentils to move it from side dish to complete plant-based meal. If desired, swap out butternut for pumpkin or sweet potato and add a creamy touch with feta or soft goat cheese. Date night Soft and oh-so sweet, Medjool dates are a great way to add natural sweetness to everything from baked goods to DIY energy bars and dressings. You’ll also benefit from their fibre and nutrients, including vitamin B6 and potassium, which aren’t found in refined sugar.
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Red vegetables and fruits are rich in lycopene. This plant nutrient is a potent antioxidant that also happens to provide foods such as tomatoes, watermelon, red peppers, and grapefruit with their characteristic colours. Lycopene has been linked to a range of health benefits including promoting optimal heart health and potentially preventing or slowing down certain types of cancers. Time saver You can cut your prep time for this recipe by using jarred fire-roasted red peppers instead of making your own and 3 cups (750 mL) jarred marinara sauce.