Fruit and Vegetable Smoothie Recipes

In Acadiana, we have an abundance of fresh ingredients available year-round.  If you use fresh fruits or vegetables, consider adding a few ice cubes to keep your smoothie cold. If the produce you desire isn’t in season, you can always use frozen items from the grocery store. However, we strongly believe in supporting local Louisiana and Acadiana businesses, so check out your area farmers markets for fresh ingredients.

excerpted from the feb/march 2016 issue

Sweet potatoes are rich in vitamins B6, C, D and magnesium, and the addition of banana gives you a potassium boost.

Sweet Potato Blend

While most of these recipes use raw ingredients, for this one, you’ll need to bake or microwave the sweet potato until soft; then peel it and toss it in your blender.

1 cup vanilla soy, coconut or almond milk
½ sweet potato, cooked until soft & peeled
1 banana
a few ice cubes

Local Farms: Garber Farms (Iota) sweet potatoes

Green Machine

We all know that spinach and kale are packed with nutrients, but the secret weapon in this recipe might just be the kiwi fruit, which contains vitamins C and K, copper and dietary fiber. It’s also a good source of vitamin E, potassium, folate and manganese.

1½ (10 oz) cups almond milk
Handful kale, peeled off the stalk
Handful spinach
½  Granny Smith apple (de-seeded and sliced, but not peeled)
1 kiwi, peeled
5-6 chunks of frozen pineapple
A few ice cubes

Local Farms: Covey Rise Farms (Husser) turnips, Brussels sprouts, peas, onions, cabbage, cauliflower, mustard greens, kale, spinach

The addition of a tangelo (a citrus fruit hybrid of a tangerine and grapefruit or pomelo) gives this smoothie a tart, sassy kick and is packed with Vitamin C.

La Vie en Rose

Strawberries can help control three of the risk factors associated with heart disease: high cholesterol, high blood pressure and high homocysteine levels.

¼ cup almond, soy or coconut milk
1 cup frozen strawberries
½ cup frozen raspberries
1 banana
½ orange (peeled) or tangelo

Local Farms: Eddie Romero’s Orchard (New Iberia) apples, blackberries, citrus, figs, grapes, nectarines, pears, peaches, persimmons

If you’re exercising regularly, consider adding a protein supplement or powder to your smoothie. Some of them enhance the taste and can add nutritional benefits, but ask your doctor or trainer which would work best with your routine.

Tropical Twist

Give your taste buds a tropical vacation that benefits your body, too. Pineapple has high amounts of vitamin C and manganese (which is important for antioxidant defenses). It also gives you a vitamin B boost and some dietary fiber.

1 cup (8 oz) coconut milk
½ tangelo (peeled)
1 cup frozen pineapple
½ cup frozen peaches

Local Farms: Southern Grove Citrus (Kaplan) satsumas, navel oranges, grapefruit