Inspiring you to make healthy food and choices one step at a time

January 4, 2010


I enjoy researching and learning about nutrition and food. It's a passion my husband and I have had for a long time. With that passion, it spills over into helping others eat better, but everyone has time limits. Is it really that easy to add better nutrition to your already existing meal plan? Yes! It's all about examine and exchange. Examine what you're eating. If you could make a better choice, exchange it for something else.

There are basics or essentials in all of our eating plans, something you fix every day or every week. We mainly do this out of habit and convenience. If we buy it at the store, it's because that's what we've always bought or if we buy it on the run, it's for convenience. What are some of the basics you have in your meal plan? Is there room for improvement? Examine and exchange one of your snacks or breakfasts to get a well needed nutrition boost with this smoothie.

In less than 15 minutes you can blend up a smoothie that is delicious and extremely healthy. If you’re rushed in the morning for breakfast or need a snack in between meals this is an easy solution. The ingredients can be readily available and there are many variations.

Here’s one...

Banana Berry Smoothie

In a blender, add
2 tbs. whole flaxseeds (optional)

Blend on medium high speed until ground

1 c. plain low-fat yogurt
2 c. water with 1 freshly squeezed orange or lemon
or 2 c. water
2 large or 3 small bananas
2 c. frozen berries (blue or mixed)

Blend on medium high till smooth (50 sec.)

Pour immediately in 4 pint sized glasses or 2 large glasses.

You can use frozen bananas and fresh berries instead.

(Protein powder or a smoothie packet can be added as well.)

Substitutions are fine. Just be sure to have the bananas if you’re using yogurt; they add sweetness.

Garden of Eden Nutrition: The flaxseeds add nuttiness and have Omega-3 essential fatty acids as well as added fiber to slow digestion. These fatty acids are not made by the body; we must get them in our food. Just 2 tablespoons contain 146% of our daily intake of Omega-3. Check out more about flaxseeds. Grind in the blender or a coffee grinder right before use so the oils will not go rancid. Beginner's Note: You may need to start with one tablespoon and work your way up if not used to the flavor.

TO GO: Place in container and stick in frig or cooler. Make sure to use citrus juice (lemon, orange, grapefruit) so the bananas won’t brown. Shake before serving.

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