Sweet Summer Smoothies

Summer days in Central Oregon are magic. Families and friends enjoy camping, long days at the lake and picnics in Drake Park. Warmer weather prompts such adventures, and changes our cravings from warm, rich cups of cocoa to cold refreshing treats. A blend of fresh fruits and creamy yogurt along with other creative and exotic ingredients promises to satisfy both tastebuds and energy demands on any given summer day.

There are thousands of quick and delicious smoothie recipes, some handed down since the invention of the electric blender in the 1930s, but the challenge is in creating scrumptious yet healthy smoothies packed with nutritious ingredients while still tasting like a real treat.

Lori Brizee, registered dietician and owner of Central Oregon Nutrition Consultants in Bend, shared a tasty and nourishing recipe to help children and adults stay active while enjoying that summer fun.

She starts with regular or Greek plain yogurt, adds low-fat milk, one-half a banana, some frozen mixed berries, spinach and nuts. For added sweetness, she puts in a teaspoon of honey, which only adds four grams of sugar.

“I like to start with plain yogurt to keep sugar low,” said Brizee, explaining that adding honey, or even sugar, results in far less sugar overall than is already added to most flavored yogurts. “Greek yogurt is higher in protein than regular with 23 grams per cup versus 12,” she continued. “It is a great choice when you are trying to boost protein intake.”

When choosing what berries to add, Brizee said suggested choosing by your own taste preference, as every variety boasts nutritional value. The seeds, she said, add fiber.

“I personally like frozen-berry mixtures because of the taste — frozen berries make the smoothie more like a milkshake,” said Brizee.

While some people may not consider nuts when thinking of smoothie ingredients, Brizee said any type of nut will blend well in a smoothie. Nutritionally, almonds, walnuts and peanuts are all good, she said.

“Pistachios have been shown to lower cholesterol and help you feel full longer,” she added.

When it comes to bananas, Brizee recommends selecting those that have started to brown.

“They are very sweet and help decrease the need for added sugar,” she said. “Some people think bananas are bad because of starch and sugar, but they are actually quite nutritious. They have lots of potassium, vitamin B6, as well as some fiber.”

Spinach is a great source of vitamin C and A, potassium and fiber with very few calories, but Brizee cautions against killing the taste by using too much.

“You have to experiment,” she said. Adding a little at a time will help you avoid going for too much and having to start over with your blend of ingredients.

Brizee did a quick analysis of her healthy smoothie and placed the calorie count at about 240 with 11 grams of protein, almost one-half of a 6-year-old child’s daily requirement.

“Cottage cheese would be a fantastic protein source with a fairly neutral flavor and would add thickness,” Brizee suggested, noting that whole milk and whole-milk yogurt are recommended for kids or adults who need to gain weight.

“A healthy smoothie, especially with nuts, is a great addition to a bowl of cereal or toast and will help meet energy, protein, vitamin and mineral needs, as well as fiber,” Brizee said.

Kelly Roberts, a nutrition coach at High Desert Nutrition, makes a “ton of smoothies.”

“A smoothie can be a good balance of carbohydrates and protein to keep our blood sugar from spiking or dropping, and affecting our energy level,” Roberts said.

She shared a smoothie recipe that blends unsweetened almond milk, nonfat plain yogurt, baby spinach (preferably frozen), a banana, frozen pineapple chunks and chia seeds.

“The chia provides a good amount of magnesium, calcium and iron,” explained Roberts.

“If you have good, fresh ingredients in a smoothie you can’t go wrong,” said Layla Fay, certified integrative nutrition coach in Bend. “I love to experiment by mixing new combinations of veggies, fruit, ice and water. If a smoothie doesn’t taste right you can usually revive it with some coconut milk and a touch of raw honey,” she added.

One of Fay’s favorite smoothies is an anti-inflammatory elixir, which blends a handful of spinach, some small broccoli florets, pineapple, blueberries and maca powder.

“I like to blend this with coconut milk, but it can be mixed with any milk alternative or simply water,” said Fay. “This seemingly odd pairing of veggies and fruits is better than ibuprofen. All of the ingredients host their own unique anti-inflammatory properties, so it’s truly a body-soothing smoothie.

“Broccoli can combat inflammation starting in our digestive tracts. The bromelain found in pineapple is an alternative to acetaminophen and arthritis drugs. Maca powder helps reduce stress and can boost stamina,” she continued.

Another of Fay’s favorites, one she calls a “superfood chocolate shake,” call for spinach, dates, cocoa powder, cacao nibs, frozen blueberries, avocado, coconut milk from a can and flaxseed. This is her go-to when she has a sweet tooth but still wants something healthy.

“It packs in great antioxidants, healthy fats and fiber. Spinach is rich in calcium and iron and dates pack a wealth of minerals that protect our cell health and ease digestion,” said Fay. “Blueberries are high in antioxidants, helping fight off free-radicals and boost our immune system. All of these ingredients deliver a nutrient dense concoction that is both pleasing to the palate and the body.”

Now is great time to experiment with different fruits and vegetables as the local farmers markets start up for the summer, providing fresh and nutritious food choices.

Bend Farmer’s Market is open Wednesdays, 3-7 p.m., behind the Tower Theatre and Fridays, 2-6 p.m., starting June 17 at Mountain View High School.

The NW Crossing Farmer’s Market begins June 20.