Blessed with sweet, buttery flavour, butternut squash is a stellar addition to your winter lineup of smoothie ingredients, although this drink would also work with cooked sweet potato or pumpkin purée. Kefir adds tang along with a healthy population of probiotic bacteria for better digestive and immune health. You want to use the kefir that has a milk-like consistency as opposed to the thicker yogurt-like versions.
A British study found that subjects perceived creamy drinks (this one fits the bill) to be more filling than noncreamy ones, even when they contained the same number of calories.
1 cup (250 mL) plain kefir beverage (noneffervescent)
1 cup (250 mL) cubed butternut squash, cooked and cooled
1 Tbsp (15 mL) ground flaxseed
1/2 tsp (2 mL) vanilla extract
1/4 tsp (1 mL) cinnamon
1/4 tsp (1 mL) ginger powder
1/8 tsp (0.5 mL) nutmeg
1/8 tsp (0.5 mL) ground cardamom
1 small frozen banana, chopped
Place all ingredients in blender container in the order listed and blend until smooth.
Each serving contains: 294 calories; 16 g protein; 13 g total fat (4 g sat. fat, 0 g trans fat); 33 g total carbohydrates (22 g sugars, 4 g fibre); 146 mg sodium
source: "Whip It Good", alive #388, February 2015
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
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