Smoothies put more nutrients into breakfast




1 cup unsweetened almond milk

1 cup frozen berries

1 banana, peeled

2 cups coarsely chopped kale (ribs removed)

1/2 cup pitted, coarsely chopped dates

Combine all ingredients in a blender; process until smooth and creamy. Makes 1 serving.

Per serving: 483 calories, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 119 g carbohydrates, 8 g protein, 181 mg sodium, 15 g fiber.

Chicago Tribune

Del Sroufe, the man behind Forks Over Knives — The Cookbook, is going to get your kids to start their day with kale.

They just can’t know it.

Sroufe touts the benefits of a whole-foods, plant-based diet. His mean green smoothie is a nutrient-rich, fiber-filled, antioxidant-packed dream.

How do you turn your child’s morning smoothie — a relatively healthy option — into a breakfast powerhouse? You sneak stuff in. Sroufe’s recommendations, with tips for making them palatable:

Kale: Cancer-risk lowering, packed with 45 flavonoids and rich in calcium, magnesium and vitamins B6, A, C and K, kale is a wise addition to all of our diets.

“You really don’t notice the taste,” he swears. “The thing is, you see it.”

So prepare it behind their backs and serve it in a stainless steel container with a tight-fitting lid and a colored straw. Oh, the actual prep: Remove the ribs of the raw leaves, chop it finely and toss it in the blender.

Dates: Almost all of Sroufe’s smoothie recipes call for Medjool dates.

“They’re a fiber-adding sweetener with a bunch of vitamins and minerals, versus sugar, which is just empty calories,” he says.

Chia seeds: These little guys are all the rage, celebrated for omega-3s, omega-6s, calcium, protein and 11 grams of fiber per ounce.

“You’ve got to grind them really well,” Sroufe says. He recommends using a good-quality spice mill.

Coconut water: Proponents push this stuff for its electrolytes, potassium and magnesium. It’s also low in sugar, which makes it a good substitute for fruit juice.

Sroufe pairs it with other tropical flavors like pineapple and mango. One cup will provide plenty of liquid to juice up your smoothie.

Read more Food stories from the Miami Herald

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