Smoothies needn't be restricted to fruits. Try a healthy oatmeal smoothie
Smoothies are a wonderful way to enjoy fruits of all kinds — not just the bananas and berries we're used to throwing in a blender but also more unusual choices, like nutrient-dense kiwis.
I like a smoothie that has more to it than fresh fruit, though, so lately I've been experimenting with adding oatmeal, nuts or nut butters and seeds. I think you'll like the results.
I've also been looking at old-fashioned Southern California recipes for ‘date shakes', and I've come up with a few date-sweetened drinks that have seen me through many a morning workout at the pool.
Of course, smoothies aren't just for fruit. When I began work on this week's recipes, I had a dim memory of a thick shake I used to make many years ago with carrots. I found the recipe in an old New York Times natural foods cookbook and tweaked it a bit. Now I remember why I liked it so much: It's nice to have a smoothie you can chew on.
Oatmeal spice smoothie
Oatmeal is a great addition to a smoothie — it's a thickener with lots of fibre and nutrients. With the pinch of turmeric in this recipe comes curcumin, a compound that has been used for centuries in Ayurvedic and Chinese medicine for its anti-inflammatory properties.
Rolled oats: 1/4 cup
Water: 1/4 cup
Milk, almond milk or rice drink: 1/2 cup
Ground cinnamon, to taste: 1/4 to 1/2 tsp
Pinch of turmeric
Unsweetened applesauce: 1/2 cup
Apple, cored and diced: 1/2
Vanilla extract: 1/4 tsp
Maple syrup: 1 tsp
A few drops of lemon juice
Fresh date, pitted (optional): 1
Combine the oats and water in a two-cup Pyrex measuring cup or a three-to-four cup microwave-safe bowl. Microwave for two minutes. Combine the microwaved oats and the remaining ingredients, along with a few ice cubes, in a blender, and blend at high speed. Serve at once.
Yield : One serving.
Nutrition per serving : 229 calories; 2 grams fat; 0 grams saturated fat; 2 milligrams cholesterol; 49 grams carbohydrates; 5 grams dietary fibre; 56 milligrams sodium (does not include added salt); 7 grams proteinMARTHA ROSE SHULMAN
New York Times