Dr. John Day, Cardiologist

A Cool and Creamy Summer Delight!

1 cup unsweetened almond or vanilla almond milk

1-2 cups frozen peaches

1 T almond butter unsalted

1T hemp seeds (optional)

2 cups packed greens (like spinach, kale, or chard)

1 small packet stevia

Throw in avocado if you have some

Blend well in blender until creamy.

My cute 12 year old son helped me name and post this smoothie.  He wisely advised me that giving my recipies book-like titles would make them far more interesting.

Don’t be fooled by the color of this smoothie, which happens to be a vibrant green. This really tastes like a creamy peanut butter smoothie. It just packs a bunch of extra nutrients without sacrificing taste.

The recipe is simple: unsweetened almond milk, peanut butter, hemp seeds, avocado, spinach (this where it gets its vibrant green), and of course, the DATE!

The black beans and quinoa actually blend nicely into this tangy raspberry smoothie! It is refreshing and satisfying.  Be bold. Give it a try!

So many good ingredients in this smoothie!  It always helps me to know what good I am doing for my body with what I choose to eat.

Yogurt offers probiotic support, which is good for digestion and absorption of nutrients. Look for yogurt with no added sugar and one million or more live active cultures (assuming your immune system is not compromised). Yogurt’s strong protein content combined with live bacterial cultures also offers blood sugar benefits. Fermented dairy products like yogurt have been shown to decrease bone risk.

Ginger supports digestion, aids nausea, boosts immunity and is anti-inflammatory.

Spinach is super rich in vitamins and minerals. It offers anti-inflammatory phytonutrients and even omega-3s!

Peaches are a good source of vitamins A and C and fiber.

With their high levels of potassium and sterols (which block the absorption of dietary cholesterol), bananas support cardiovascular health. Even though very sweet, the banana’s Glycemic Index is quite low. They have a wonderful mix of vitamins, minerals, and low glycemic carbohydrates which support endurance activities.

Enjoy!

Swiss chard leaves contain at least 13 different polyphenol antioxidants, including syringic acid which offers blood sugar regulating properties. Mangoes boast over 20 vitamins and minerals, being especially high in vitamins C and A. Lemons contain unique flavonoid compounds that have antioxidant and anti-cancer properties. Ginger helps with gastrointestinal relief and has anti-inflammatory properties. Of course, these are just a few highlights. There are so many other benefits as well! Enjoy!

You get all of the rich nutrients of the pumpkin and avocado in a super creamy shake without even knowing the avocado is there. This is a great alternative to pumpkin pie at Thanksgiving and anytime you desire a   Pumpkin treat. It is naturally sweetened with banana and dates. If you want it sweeter you could add another date or a packet of Stevia. It also has a mild flavor.  I kept the pumpkin and pumpkin pie spice amounts about where I like it, but you’re welcome to add more if you want an bolder flavor. I served this room temperature, but if you’d like it cold, you could blend in an ice cube or two. You could also warm it, if that’s what you’re craving. Sometimes I like having chunks in my shakes, which I can achieve by throwing in unsoaked deglet dates, but if you want yours without chunks, you could presoak the dates, use medjool dates, or blend the dates until completely smooth. Experiment!

In the airport recently, I enjoyed a steamed milk with a squirt of hazelnut flavor.  I knew the hazelnut syrup had sugar in it and wondered how I might make a more wholesome version of this delicious drink when I returned home. I discovered it! Just blend a favorite warmed milk (almond, soy or cow), a few hazelnuts (almonds work well too), and a couple of dates until creamy and smooth. I like using dates as a sweetener because they are lower glycemic than many other sweeteners and also offer nutrients and fiber that your body can use. I was so happy to discover that I didn’t need to add a milk steaming machine to my kitchen tools, as a high quality blender does well enough. Enjoy this sweet creamy milk on those cold mornings as you awaken to the day or in the evenings as you are winding down. It also makes a hydrating and satisfying mid-afternoon snack that beats many of the alternatives!

I love veggies morning noon or night. When I am not hungry and just feel like a refreshing drink, I am so excited to have this boost of the most awesome nutrients in such a tasty drink.

I asked John if he would like to try my green drink.

He said, NO WAY, that he tried making a green drink once and it was disgusting. He blended a ton of kale with a little water and nothing else. Well, no wonder.

This green drink is a juicy blend of green apple, lemon, orange, a nice dark leafy green, pea shoots, celery, cucumber, and broccoli stem.

Enjoy!

I am so happy that I made this chocolate peanut butter smoothie! I can’t believe how tasty it is considering the ingredients: organic unsweetened vanilla soy milk, frozen banana, peanut butter, cocoa powder, vanilla, hemp, and spinach. I tried it with and without the spinach to see if it affected the taste, and for me, it did not. So I’ll be making mine with spinach.  Don’t worry about it being green! Enjoy!

I’ve been enjoying getting some of my greens in smoothies lately, and really like this mellow, not-too-sweet smoothie made with organic frozen peaches, ginger, spinach, hemp protein powder, and soy milk. I hope you enjoy it as well!