Veggie Smoothies

Vegetarian Times Issue: May 1, 2009 p.47 — Member Rating: -

Splendid Spinach Spree
Spinach? In a smoothie? It makes sense when you know the dark, leafy green is an excellent source of vitamins, fiber, and iron.
Ingredient List
Serves 6
1 1/2 cups apple juice
10 oz. baby spinach
1 Golden Delicious apple, cored and sliced
1 cup low-fat plain yogurt or goat’s milk
1/2 cup loosely packed fresh parsley leaves
1 tsp. salt
Directions
1. Fill bowl with ice water. Set aside.
2. Cook spinach in large pot of boiling salted water 2 to 3 minutes, or until just wilted. Transfer to ice water. Wring excess water from spinach with hands.
3. Purée spinach and apple juice in blender until smooth. Add apple, yogurt, parsley, and salt, and purée until smooth.
Nutritional Information
Per : Calories: 86, Protein: 4g, Total fat: 1g, Saturated fat: 1g, Carbs: 17g, Cholesterol: 3mg, Sodium: 459mg, Fiber: 2g, Sugars: 13g

Feel the Beet
We think of beets as a winter food, but as Eastern Europeans know, the red roots are a refreshing summer item when served cold. Rich in folate and a good source of vitamin C, with an extra dose of protein from sour cream or goat’s milk, this smoothie is a lighter take on borscht.

Ingredient List
Serves 6
1/2 cup low-fat sour cream or goat’s milk
1 large beet (7 oz.)
1 large shallot, sliced (1/4 cup)
3 Tbs. fresh dill
2 Tbs. fresh lemon juice
1/2 tsp. salt
Directions1. Fill bowl with ice water, and set aside.
2. Cook beet in large pot of boiling salted water 25 minutes, or until beet is tender. Drain, and transfer to ice water to cool.
3. Peel beet, and thinly slice. Purée in blender with 1 cup water until smooth. Add sour cream, shallot, dill, lemon juice, and salt. Purée until smooth.

Nutritional Information
Per : Calories: 47, Protein: 1g, Total fat: 3g, Saturated fat: 2g, Carbs: 6g, Cholesterol: 8mg, Sodium: 228mg, Fiber: 1g, Sugars: 3g

Beta-Carotene Barrage

Vegetarian Times Issue: May 1, 2009 p.47
Rich in fiber, beta-carotene, vitamin C, and ginger, this little cocktail packs some powerful nutrition.

Ingredient List
Serves 6
1 cup coconut milk
3 large carrots (10 oz.), sliced
1 cup orange juice
1 2-inch piece ginger (1 oz.), thinly sliced
1 Tbs. fresh lime juice
1/2 tsp. salt

Directions
1. Fill bowl with ice water, and set aside.
2. Cook carrots in large pot of boiling salted water 5 to 7 minutes, or until tender. Drain, and transfer to ice water to cool. Drain again.
3. Purée carrots and remaining ingredients in blender until smooth.

Nutritional Information
Per : Calories: 115, Protein: 2g, Total fat: 8g, Saturated fat: 7g, Carbs: 11g, Cholesterol: mg, Sodium: 229mg, Fiber: 2g, Sugars: 6g