Scrumptious Summer Smoothies & Omega-Rich Trail Mix Recipes

by Maytal Wichman, Guest Contributor

For most of us, eating nuts and fruit smoothies is something we need to muster our willpower and try to avoid so that we don’t pack on the pounds. But for some, especially kids who picky eaters, weight gain is necessary. Here are a few recipes that can help those who need to put on weight, along with more slimming versions.

Note: All berries can be either fresh or frozen and you can make ice pops if there’s any left over. I used soy milk and almond milk in these recipes, feel free to substitute any milk you prefer (full fat, reduced fat, milk with added DHA….)

Berry-Banana Shake:

½ pint raspberries or blueberries
1 pint strawberries
1 banana
½ cup soymilk
½ cup full-fat Greek yogurt

Mix in blender until smooth. Serves three.

Slimming Version:

1 and ½ pints any type of berries
½ cup low-fat soymilk
1 cup fat-free Greek yogurt
½ cup water
Stevia to taste

Mix in blender until smooth. Serves four.

Peanut Butter-Banana Smoothie:

½ cup creamy peanut butter
3 bananas
1 cup unsweetened almond milk

Mix in blender until smooth. Serves three.

Slimming version:

¼ cup creamy peanut butter
1 banana
2 cups lowfat, unsweetened almond milk
Stevia to taste

Mix in blender until smooth. Serves four.

Omega Trail Mix:

¼ cup shelled walnuts
¼ cups raisins

Serves one.

Slimming Version:

(not really slimming but it has less sugar)

¼ cup shelled walnuts
10 dark chocolate chips

Serves one.

Walnuts and walnut oil are not only healthy because of their high Omega 3 content but also because of their cancer-fighting properties. They, along with berries, contain Ellagic acid which prevents cancer cells from growing. I recommend walnut oil on salads as often as possible as it has a very mild nutty flavor and it blends well with the general flavor of the salad.

Share This Post

PinIt

One thought on “Scrumptious Summer Smoothies & Omega-Rich Trail Mix Recipes

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>