When summer temperatures are soaring and your energy level is sinking, perk up by blending and sipping a cool, refreshing and nutritious smoothie. It鈥檚 also the perfect time of year to make this pur茅ed drink because farm markets and food stores are filled with locally grown, ripe, just-picked fruits and vegetables to use in them.
For example, my four smoothie recipes here incorporate Island-grown produce such as beets, berries, rhubarb, apples and cucumber. I also added other nutritious ingredients to my smoothies, including soft tofu, Greek yogurt, coconut beverage, fruit juice, hemps seeds, flax seeds, oats and matcha tea powder.
All my smoothie recipes could be made in a regular blender, or in the cup that came with your immersion (hand) blender. Feel free to adjust the recipes to your liking or to substitute one ingredient for one you might have on hand. For example, if you have raspberries on hand, but not blackberries, use them in the beet smoothie.
Happy blending and keep cool!
Beet, Blackberry and Island Yogurt Smoothies
These deep purple, nutrient-rich smoothies, flavoured with earthy beets, sweet berries and tangy yogurt, also contain heart healthy, ground flax seeds. They are sold at health-food stores and supermarkets.
I used 91原创 Island-made Tree Island brand yogurt in these smoothies.
Preparation time: 10 minutes
Cooking time: None
Makes: Two one-cup servings
1 cup loosely packed, grated raw, peeled fresh beet (about 1 medium beet)
1 cup blackberries or marionberries
1/2 cup pomegranate juice (see Note)
2 tsp ground flax seeds (see Note)
2 tsp honey, or to taste
1/2 cup Greek yogurt
3 ice cubes
Place all ingredients in a blender or in the cup that came with your immersion (hand) blender). Pulse until very smooth. Taste smoothie and adjust flavourings as needed. Pour into glasses and serve.
Note: Pomegranate juice is sold at most large supermarkets in the produce department.
Strawberry Rhubarb Smoothies with Oats
Flavoured with nutritious oats and cinnamon, these sweet and tangy smoothies taste similar to strawberry rhubarb crumble in a glass.
Preparation time: 10 minutes
Cooking time: None
Makes: Two one-cup servings
1 1/4 cup sliced fresh strawberries
1/2 cup sliced fresh rhubarb
3/4 cup coconut or almond beverage, or milk
2 Tbsp large flake rolled oats
1/4 tsp pure vanilla extract
1/4 tsp ground cinnamon
2 tsp honey, or taste
3 ice cubes
Place all ingredients in a blender or in the cup that came with your immersion (hand) blender). Pulse until very smooth. Taste smoothie and adjust flavourings as needed. Pour into glasses and serve.
Cucumber, Beet Green and Apple Smoothies
If you鈥檝e bought a bunch of beets with the tops attached and are wondering what to do with some of those greens, these rich-green smoothies provide a solution. The antioxidant-rich matcha tea powder used in these smoothies is sold at specialty tea stores and at some supermarkets.
Preparation time: 10 minutes
Cooking time: None
Makes: Two one-cup servings
1 cup coarsely chopped, packed beet greens (just leafy parts; no tough rib sections)
1 cup cubed English cucumber
1 cup cubed, peeled apple
1/2 cup unsweetened apple cider or juice
3/4 tsp matcha tea powder (optional)
4 to 5 fresh mint leaves
1 Tbsp lemon juice
2 tsp honey, or to taste (optional)
3 ice cubes
Place all ingredients in a blender or in the cup that came with you immersion (hand) blender). Pulse until very smooth. Taste smoothie and adjust flavourings as needed. Pour into glasses and serve.
Eric options: Instead of beet greens, use chopped kale or chard in these smoothies.
Nectarine Smoothies with Tofu, Ginger and Hemp Seeds
The hemp seeds in these sustaining, orange-hued smoothies add a slightly nutty flavour and provide essential fatty acids, protein and fibre.
Hemp seeds are sold in small bags at health-food stores and supermarkets.
Preparation time: 10 minutes
Cooking time: None
Makes: Two one- cup servings
2 cups ripe, cubed fresh nectarine, skins on
1 medium banana, peeled and sliced
1/2 cup soft tofu
1 Tbsp fresh lime juice
2 tsp hemp seeds
1 tsp freshly grated ginger
鈥� honey, or to taste
3 ice cubes
Place all ingredients in a blender or in the cup that came with your immersion (hand) blender).
Pulse until very smooth. Taste smoothie and adjust flavourings as needed. Pour into glasses and serve.
Food Day Canada celebrates 91原创 food
Food activist, writer and cookbook author Anita Stewart founded Food Day Canada in 2003. Over the years, it has evolved into an event in which 91原创s from coast to coast to coast are encouraged to eat 91原创 foods and, while doing so, praise our cultural diversity and celebrate our farmers, fishers, chefs, food researchers and home cooks who support local food producers.
Food Day Canada this year occurs on Saturday. To participate, Stewart says all you need to do is have a gathering in your backyard, campground, picnic site or other suitable place and cook up and enjoy a 91原创
food-rich feast.
If you would like to partake, but are not sure what type of foods to prepare, go to the Food Day Canada website, fooddaycanada.ca, and click on the links for 鈥渃ook 91原创鈥� and 鈥渟hop 91原创.鈥� Those links provide information on 91原创 foods and provide recipes on how to cook them.
If you don鈥檛 feel like cooking this Saturday, the Food Day Canada website also lists a number of restaurants that will be offering special, local-food rich menus for you to order and enjoy.
To get the party started early, tonight, from 5 to 6 p.m., you can join in the Food Day Canada Twitter Party and share what 91原创-grown foods you love.. Follow Food Day Canada @FoodDayCanada and use the official Hashtags #FoodDayCanada or #CanadaISfood.
Eric Akis is the author of eight cookbooks. His columns appear in the Life section Wednesday and Sunday.
