This hot weather is beautiful! Yet, I don’t know about you but my appetite isn’t what it used to be. Thank goodness for smoothies! Light and nutritious is the name of the summer game but you’ll want lots of variations to keep things interesting. Here’s one smoothie recipe for you to try.

Last summer guest blogger and Flexitarian cookbook author, Bindu Grandhi, shared a great post with us, How to Eat to Beat the Heat. I encourage you to check it out because there are lots of healthy food and drink ideas, including the incredibly versatile smoothie!

Bindu shared a Mango Swirl Smoothie recipe in that article and in keeping with the mango theme, here’s one that I especially like because of it’s silky texture and fresh taste:

Mango My Banana Smoothie

Ingredients

• 1/2 banana, frozen
• 1 small mango, fresh, peeled and pitted
• 1/4 cup pineapple, frozen
• small handful of chopped walnuts
• 1/2 cup almond milk, plain
• filtered water (to desired consistency

Preparation

Blend until smooth.

I hope you like this smooth, delicious and nutritious smoothie. I add filtered water to cut the calories but if you like rich smoothies, then feel free to leave it out and maybe add some yogurt!

Have you tried a variation of this recipe or have a smoothie recipe you’d like to share with us?

It’s Christmas! As I write this post I’m doing some last minute baking but needed to take a break between all the sampling. Actually, all the sugar, bloating and sprinkles have inspired me to create a Christmas Smoothie! Here’s the recipe (if you dare) and holiday wishes from Live Lighter.

It’s weird, hard to layer (as you can tell by the photo below) but, surprisingly, tastes better than a sugar cookie! Actually, because I used vanilla protein powder and vanilla-flavoured almond milk, it tastes more like a vanilla cookie. But I’ll let you be the judge of that.

Before we get into the recipe…

Merry Christmas & Happy Holidays!

Wherever you are, whoever you’re with, whatever you’re doing, I’d like to wish you and yours a healthy, safe and (fairly) balanced holiday. :)

Are you ready for this smoothie recipe made from pomegranate seeds and spinach? I know, it sounds and looks not-so-hot but come on, you’ll thank me when it cleans you out from all the abundance of the seasonal festivities!

Christmas Smoothie

Makes: approximately 2 servings

Ingredients

• 1 pomegranate, seeds only
• 1.5 cups, packed fresh spinach, washed
• 1 apple, cored and de-seeded
• 1 cup almond milk, vanilla-flavoured
• 2 scoops protein powder, vanilla-flavoured
• 0.5 cup filtered water

Garnish: small candy cane

Preparation

1. Blend pomegranate seeds with a little water and pour into glass.
2. Pulse gently milk and protein powder. Pour into glass slowly, along the side of the glass to attempt layered effect.
3. Blend spinach, apple and a bit of water so that it’s somewhat smooth and thick but thin enough to pour. Gently pour into glass like you did the milk.
4. Enjoy!

Tip: For an easy way to de-seed the pomegranate, roll it on a counter several times. Use some pressure. You should hear the seeds pop as they give away from the rind.

Nutritional Information

Calories 287.8

Total Fat 4.8 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.7 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 234.3 mg
Potassium 1,362.6 mg
Total Carbohydrate 41.7 g
Dietary Fiber 6.2 g
Sugars 25.7 g
Protein 26.7 g

Vitamin A 98.4 %
Vitamin B-12 0.0 %
Vitamin B-6 15.4 %
Vitamin C 42.7 %
Vitamin D 25.0 %
Vitamin E 59.4 %
Calcium 30.4 %
Copper 32.3 %
Folate 37.1 %
Iron 34.8 %
Magnesium 17.6 %
Manganese 42.8 %
Niacin 6.2 %
Pantothenic Acid     10.0 %
Phosphorus     29.9 %
Riboflavin 9.9 %
Selenium 2.6 %
Thiamin 9.5 %
Zinc 10.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The summer is winding down but so far grocery stores are still stocking watermelons and seasonal peaches! Here’s a pink smoothie that will certainly delight your taste buds.

Watermelon is almost if not as refreshing and rehydrating as coconut water, and it grows here in Canada and the U.S.! If you’re looking for a very basic yet tasty and nutritious smoothie, try this one:

Peachy Pink Summer Smoothie

Makes: 1 serving (approximately 18 oz)

Ingredients

• 1/4 medium watermelon with seeds, no rind
• 1 medium peach, no pit
• 1/2 cup frozen pineapple
• 1 scoop vanilla flavoured protein powder

Preparation

1. Blend watermelon with seeds (this way you don’t need to add water or other liquid).
2. Blend in peach and pineapple until smooth.
3. Add protein powder and pulse (blending protein powder changes the molecular structure).

Nutritional Information

Calories 466.7

Total Fat 5.7 g
Saturated Fat 0.8 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 1.6 g

Cholesterol 0.0 mg
Sodium 68.1 mg
Potassium 1,646.6 mg

Total Carbohydrate 103.3 g
Dietary Fiber 8.9 g
Sugars 83.3 g

Protein 13.5 g

Vitamin A 95.1 %
Vitamin B-12 0.0 %
Vitamin B-6 86.0 %
Vitamin C 213.6 %
Vitamin D 0.0 %
Vitamin E 12.1 %
Calcium 10.1 %
Copper 25.9 %
Folate 8.9 %
Iron 13.5 %
Magnesium 35.3 %
Manganese 86.8 %
Niacin 17.8 %
Pantothenic Acid     27.7 %
Phosphorus     12.3 %
Riboflavin 17.5 %
Selenium 2.7 %
Thiamin 66.9 %
Zinc 6.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This weekend is wonderfully warm in Toronto and I’ve got a hankerin’ for a healthy pina colada. If your looking for a nutritious spin on a yummy tropical cocktail, try this smoothie on for size!

Who doesn’t love pineapple and coconut all blended up into a delicious meal you can drink?

This smoothie was inspired by Bindu Grandhi’s last two guest posts about how to eat to beat the heat and the health benefits of coconut water.

I added cocoa powder, thinking of how tasty Mounds bars are, and I thought it turned out great! But if you’re iffy, try this smoothie recipe without the chocolate first, then try experimenting.

Cocoa Pina Colada Smoothie

Makes: 1 serving (18 oz approx.)

Ingredients

• 1 cup frozen pineapple chunks
• 1 tbsp raw coconut flakes
• 1tsp raw cocoa powder, unsweetened
• 1/2 cup coconut water
• 1/2 cup almond milk, original (or to desired consistency)

Preparation

Blend and enjoy!

Nutrition Information

Calories 219.2

Total Fat 10.6 g
Saturated Fat 6.4 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.6 g
Cholesterol 0.0 mg
Sodium 156.7 mg
Potassium 508.7 mg
Total Carbohydrate 33.2 g
Dietary Fiber 6.5 g
Sugars 24.3 g
Protein 3.3 g

Vitamin A 10.7 %
Vitamin B-12 0.0 %
Vitamin B-6 7.5 %
Vitamin C 40.9 %
Vitamin D 25.0 %
Vitamin E 51.6 %
Calcium 22.1 %
Copper 23.1 %
Folate 6.0 %
Iron 12.1 %
Magnesium 17.7 %
Manganese 153.2 %
Niacin 4.4 %
Pantothenic Acid     3.2 %
Phosphorus     17.3 %
Riboflavin 4.3 %
Selenium 5.3 %
Thiamin 10.7 %
Zinc 4.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

It’s mid-summer and hotter than a tin roof in South America at noon. Thanks to Bindu’s guest post on Tuesday, we know how to eat to beat the heat with cooling food and drink. Here’s another smoothie recipe to keep you in the blending mood.

If you haven’t already, check out Live Lighter’s smoothie recipes for tons of summer meal ideas. As a special treat (and excellent healthy substitute), why not make your smoothies even more summer-like by freezing them and making smoothie popsicles?

Whether you freeze it or leave it in a glass, this smoothie will fill you up, quench your thirst and help you get all your necessary daily vitamins! Pineapple is great for increasing the power of your immune system (and reducing inflammation) while cherries just as healthy and in season right now so it’s the best time to eat ‘em.

Pineapple & Cherry Crunch Smoothie

Makes 1.5 servings (approx. 20 oz)

Ingredients

• 1/4 raw almonds
• 3/4 cup frozen pineapple
• 1/2 cup cherries, pitted
• 1/4 plain yogurt
• 2 tbsp. granola
• 1/2 cup almond milk (or to desired thickness)

Preparation

1. Blend almonds until ground.
2. Add remaining ingredients and blend.
3. Enjoy!

Nutrition Information

Amount per serving

Calories 499.0

Total Fat 26.9 g

Saturated Fat 3.2 g

Polyunsaturated Fat 7.2 g

Monounsaturated Fat 13.7 g

Cholesterol 3.7 mg

Sodium 124.9 mg

Potassium 918.4 mg

Total Carbohydrate 54.6 g

Dietary Fiber 9.8 g

Sugars 35.8 g

Protein 16.2 g

Vitamin A 7.2 %

Vitamin B-12 5.7 %

Vitamin B-6 14.5 %

Vitamin C 39.6 %

Vitamin D 12.5 %

Vitamin E 88.4 %

Calcium 33.7 %

Copper 36.6 %

Folate 13.4 %

Iron 19.5 %

Magnesium 46.0 %

Manganese 195.4 %

Niacin 13.0 %

Pantothenic Acid     12.2 %

Phosphorus     44.4 %

Riboflavin 32.8 %

Selenium 16.0 %

Thiamin 28.2 %

Zinc 19.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Editor’s note: “It’s summertime and the livin’s easy…” Ah, one of my favourite songs for my favourite season. Here’s a post to go with it from my favourite guest blogger (who just happens to be a cookbook author) about staying cool in the summer with healthy food and drink!

During summer afternoons, staying cool takes top priority whether it’s in the comfort of air conditioning or taking a dip in the pool. But you can also indulge in food and drink that keeps you cool!

Since heat can be dehydrating, opt for foods with high water content (like watermelon and cucumber) and easy to digest. Here are a few summer meal ideas and variations to keep you cool when it’s hot outside.

Salads

Hearty vegetables and fruits are a staple in my diet, especially in the heat of summer.

Vegetable salads. Whether you’re home or out-and-about, don’t just stick with romaine or iceberg lettuce, change it up with arugula, watercress or mesclun (a mix of young greens). Make sure to get your protein by adding cheese, fish, chicken or legumes like chickpeas.

Fruit salads are easy to make, colorful and simply refreshing especially when you complement it with tangy dressings like citrus or ginger-mint.

Chilled Soup

Another way to stay cool at noon is with a bowl of chilled soup. It’s a great way of meeting your vegetable quota and is most palette-pleasing when seasoned with flavorful herbs and spices. Some of my favorites include tomato soup, cucumber soup, red lentil soup and gazpacho.

Liquid Meals

Consider liquid lunches when you’re not really hungry but thirstier. All you need are fresh fruits and vegetables, a juicer or blender and you’re set!

I seek out chilled fresh fruit or vegetable juices and smoothies. These drinks pack a nutritional punch as well as quench thirst.

There are so many choices when it comes to fruit juice – classic lemonade, mango, blueberry, guava, apple and pineapple or combining fruits to make your own concoction. Since fruits are naturally sweet, I don’t add sugar but if you need a sweetener try brown sugar or agave.

Vegetable juices that recharge me include beet, tomato or carrot. Even a combination of fruits and vegetables make for a refreshing twist of textures and flavors (try 3 carrots, 1 apple, 2-3 celery sticks and 1 orange – all peeled, chopped and then juiced).

Live Lighter has a wide assortment of blended green meals that make light and nutritious liquid meals.

Smoothies are typically high in fiber, low in fat, and loaded with vitamins, minerals and antioxidants. Like juices, smoothies can be made with fruits or vegetables or both, and require just a few other ingredients:

1. Thickener – such as ice, yogurt or ice cream
2. Liquid – such as low-fat or soy milk or juice
3. Flavor enhancers are optional – such as cinnamon, vanilla or almond extract
4. Popular additives that also help cool you down – including ginger, peppermint and cilantro

So whether you are at a smoothie bar or at home, relish in the endless varieties of smoothies. Peruse the smoothie recipes here on Live Lighter and check out www.smoothieweb.com for a collection of delicious recipes.

Try this recipe for Mango Smoothie. May these helpful tips keep you cool this summer and quench your thirst. Cheers to your health!

Mango Swirl Smoothie

The tangy-sweet taste of mangoes makes this light, healthy, and easy-to-make smoothie a great thirst quencher. (Click here to watch Bindu make this yummy smoothie.)

Prep Time:  10 minutes
Serves: 2

Ingredients

Garnish:
4 fresh mint leaves

Preparation

Combine all the ingredients in a food processor or blender fitted with a steel blade. Cover and blend on high speed until smooth.  Pour into tall glasses with ice cubes; garnish with mint leaves and serve.

About the Author

Author of Spice Up Your Life, Bindu Grandhi is passionate about healthy and flavourful cooking, especially when it’s flexitarian. She shares her health knowledge with the world by providing practical, healthy and tasty recipes as The Flex Cook.

If you clicked on this post, congrats on having such an open mind! This smoothie recipe is an atypical fruit combination so if you’ve got fearless taste buds, read on. If it’s a little too much for you, check out this Strawberry Rhubarb Smoothie recipe.

Rhubarb is an interesting plant. Popularly believed to be a fruit, it’s in fact a vegetable rich in fiber and vitamin C, as well as a significant source of calcium, vitamin K and potassium.

And it has mystical medicinal healing powers! CanadianLiving.ca rated it one of the Top 10 Superfoods because it helps alleviate hot flashes in perimenopausal women. In addition, rhubarb’s been used as a laxative for at least 5,000 years and so it’s been sporadically used as a slimming agent.

This bitter veggie is abundant in certain parts all over the world, from China and Russia to Europe and North America. It’s definitely a huge harvest here in Ontario as I found a huge rhubarb patch in my new backyard, hence this smoothie.

Before we get to the recipe, check out this CanadianLiving.ca article to find other recipes and learn more about selection, storage and preparation of rhubarb.

Banana Rhubarb Smoothie

In this recipe, the banana overpowers the tartness of the rhubarb. For a tangier smoothie, just add more rhubarb and if you’re using fresh ingredients, add 3-4 ice cubes.

Makes: 1 serving (16 oz glass)

Ingredients

• 1/4 cup raw almonds
• 1 small banana
• 1/2 cup frozen rhubarb
• 1 tsp honey
• 1 cup water (or to desired consistency)

Preparation

1. Blend almonds first.
2. Add remaining ingredients.
3. Enjoy!

Nutritional information

Calories      326.9
Total Fat     18.6 g
Saturated Fat     1.7 g
Polyunsaturated Fat     4.5 g
Monounsaturated Fat     11.6 g
Cholesterol     0.0 mg
Sodium     4.0 mg
Potassium     836.9 mg
Total Carbohydrate     37.8 g
Dietary Fiber     7.7 g
Sugars     18.5 g
Protein     9.1 g

Vitamin A     2.9 %
Vitamin B-12     0.0 %
Vitamin B-6     32.3 %
Vitamin C     23.5 %
Vitamin D     0.0 %
Vitamin E     48.2 %
Calcium     14.7 %
Copper     25.7 %
Folate     8.4 %
Iron     11.1 %
Magnesium     33.6 %
Manganese     58.9 %
Niacin     10.6 %
Pantothenic Acid         4.4 %
Phosphorus         19.7 %
Riboflavin     24.1 %
Selenium     4.8 %
Thiamin     9.5 %
Zinc     9.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The different variations of smoothies are incalculable! Thank goodness because they are packed full of nutrition, reasonably low in calories and tasty as hell. Today’s smoothie is chocolaty, thick and smooth with just a touch of tartness.

The banana and almond butter in this beautiful concoction is what gives it it’s thick, silky texture. It practically slides down your throat, drawn to your tummy. But it tastes so good that you may want to savour your sip in your mouth before devouring it.

Chocolate Lovers’ Warning: I’ve been craving chocolate lately and thought I’d try more than 1 tbsp in this smoothie recipe, however, because we’re working with cranberries and cocoa powder, it turned out very bitter. I guess more really isn’t better… I recommend sticking to the 1 tbsp – at least for this recipe.

Cocoa Cranberry Craze Smoothie

Makes: 1 serving (18 oz)

Ingredients

• 1/2 cup frozen cranberries
• 1/2 medium frozen banana
• 1 tbsp cocoa powder
• 1 tbsp almond butter
• 1/2 cup almond milk
• 1/4+ filtered water (to desired texture)

Preparation

Blend and enjoy!

Nutrition Facts
Amount Per Serving

Calories     209.8
Total Fat     12.1 g
Saturated Fat     1.5 g
Polyunsaturated Fat     2.1 g
Monounsaturated Fat     6.5 g
Cholesterol     0.0 mg
Sodium     94.4 mg
Potassium     572.6 mg
Total Carbohydrate     27.0 g
Dietary Fiber     6.5 g
Sugars     9.3 g
Protein     4.7 g
Vitamin A     6.5 %
Vitamin B-12     0.0 %
Vitamin B-6     19.3 %
Vitamin C     19.7 %
Vitamin D     12.5 %
Vitamin E     42.3 %
Calcium     15.7 %
Copper     21.9 %
Folate     5.9 %
Iron     10.1 %
Magnesium     25.9 %
Manganese     42.3 %
Niacin     4.7 %
Pantothenic Acid         3.5 %
Phosphorus         16.1 %
Riboflavin     10.6 %
Selenium     2.1 %
Thiamin     3.8 %
Zinc     6.7 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The sun is shining, the weather is sweet… what better way to celebrate this magnificent mid-spring day than with a delicious green smoothie?

The past three days we’ve been working hard renovating our very first home and this marvelous green smoothie has given me super powers! We’re in the middle of laying floor and painting but I just had to take a quick break to share this recipe with you because of it’s taste and energy-boosting qualities.

Watermelon, Kale & Blackberry Green Smoothie

Ingredients

• 1/4 small watermelon, quartered with seeds
• 1 Tbsp almond butter
• 1 big handful of kale, washed and de-stemmed
• 1/2 cup frozen blackberries
• 1 stalk celery
• 1/2 handful parsley (optional)

Preparation

1. Blend watermelon and celery to make liquid.
2. Add remaining ingredients and blend until smooth.
3. Enjoy!

Nutritional Information

Normally I’d post the nutritional value of this smoothie but the day’s awastin’ and I must return to work. Here’s an online nutrition calculator if you’d like to find out just how powerful this green smoothie really is.

How many people are cleansing right now for spring? If you are, you might like to try this intensely nutritious smoothie recipe that Heather, a lovely Live Lighter reader, shared with us!

Jam-packed with antioxidants and delicious exotic ingredients, I’m itching to try this recipe. (I just have to source the ingredients first.)

Now like some of the best recipes out there, Heather threw the ingredients into the blender without measuring them all. Not to mention, she hadn’t planned on formally submitting the recipe.

So just go with your gut as you make this scrumptious-sounding smoothie!

Heather’s Exotic Berry Smoothie

Serves: 3 people

Ingredients

• Frozen goji berries
• Frozen blueberries
• 1 frozen, unsweetened Acai smoothy pack
• 1 large carton of organic strawberries
• 2 rounded tbs of raw organic cacao powder
• 2 tsps of Inca Gold Maca powder
• 1 rounded tbs of coconut oil
• 2 large rounded tbs of raw honey, or to taste
• Filtered water to mix.

Preparation

1. Blend, serve & enjoy!

Not sure what acai berry and maca root are and their health benefits? Stay tuned for several upcoming posts where we solve the mystery!

Until then, check out these articles:

• “The Acai Berry – a what berry??” from LiveTheOrganicLife.com.
• “Benefits of Maca Root: Find More Energy and Hormonal Balance” from NaturalNews.com.