Are You Consuming Enough Minerals and Vitamins?
Need to eat more vegetables and fruit? Learn how to cook veggies, prepare tasty fruit dishes, and make yummy health shakes. Try a dietary supplement drink with a vanilla, latte, or chocolate flavor and blend with frozen strawberries or a banana. Making nutritious smoothies, or juicing, is simple to do and a great way to include your needed daily nutrients.
Is Juicing for You?
Making nutritious smoothies, or juicing, is nothing new but still is a healthy way to include the nutrition that comes from vegetables and fruit in your daily diet. Wondering if juicing is the healthiest way to go? Kari Hartel gives the pros and cons to juicing. You can purchase protein powder at your local organic store or grocery market. Look around for the best price. I’ve tried three or four brands, one on a detox program that had an undesirable taste. However, including beet, carrot, or spinach in the protein/smoothie made the drink more palatable.
My Southern Roots Fruits and Vegetables Story
I was raised in the South on vegetables and fruit from the garden, and I liked them. I still do. However, a lot of my friends like to eat fruits but don’t care for vegetables or have never tried some of them. They usually tell me they don’t know how to cook them or the vegetables don’t taste good to them.
My paternal grandmother and her sister, Ruth, taught me a trick to cooking vegetables. Add butter (real butter, not margarine) and a tablespoon of sugar. Following their advice made vegetables taste much better to me. The butter and sugar make vegetables like yellow summer squash, sweet green peas, and Brussels sprouts taste more flavorful.
Alternatives for Sugar and Butter
Perhaps you do not use sugar and butter and need an alternative for those sugary and buttery veggies. Try Earth Balance products like the organic whipped buttery spread. Instead of sugar, use honey or pure maple syrup.
How to Boil Vegetables
Vegetables that are overcooked become mushy and taste awful. It’s no wonder that many people hate veggies if they’re eating a bowl of mush. Add enough water to cover the vegetables, and bring them to a boil on high for five minutes then cover and cook on simmer. Root vegetables take longer to cook, so check the Internet for the vegetable you’re cooking to see how long to boil it.
Try my grandmother’s and Aunt Ruth’s vegetable trick. You might decide you like vegetables after all. But try out the smoothies. Be sure to add protein powder or dietary supplement to them, and only use half the amount of fruits as you do vegetables.
Banana and Veggie Smoothie
Nutritious smoothie made with fruit, vegetables and a dietary supplement serving to help you meet your daily mineral and nutrient needs
- 2 cups Water Optional: Can substitute one or two cups of almond milk, coconut water, coconut milk, or milk instead of water)
- 1 Small Banana
- 1/2 Beet
- 1 Carrot
- 1 cup Spinach Leaves
- 1/8 teaspoon Cinnamon
- 1 serving Protein Powder or Dietary Supplement
Add water to the blender.
Slice banana, beet, and carrot.
Add the vegetables, fruit, cinnamon, and protein powder/dietary supplement with the water in the blender (or juicer).
Chop, grate, and blend.
Ready to drink.
Vegetable and fruit smoothies are good to drink if you include a balanced amount and the fiber. For instance, I use the apple peeling instead of discarding it. That adds fiber.
Enjoy a Vegetable Side with Your Smoothie
Sometimes I mix a few vegetables together and cook them on my griddle. You may prefer to eat your food, not drink it in a shake. Some people say they don’t like to replace a meal with a dietary supplement drink because they still feel hungry after drinking the shake. But it’s possible that they feel the craving for chewing and tasting the food itself. So consider drinking a shake to be sure you’re consuming the needed amount of daily nutrients and minerals, then eat a side of vegetables. Actually tasting the flavor and texture of the food can help give you that satisfaction of eating a meal.
Smoothies and warm weather go better together in my opinion than in cooler seasons. When it’s cold, the last thing I want is a shake. But once spring arrives, bring on the smoothies!