Wednesday, December 29, 2010

Sweet Potato Smoothie

If you are a smoothie junkie like I am, winter can be a challenging time since smoothies are usually as frozen as the cold outside air. Not very soothing. A smoothie can provide a quick meal complete with all the nutrients you need which actually makes them an ideal healing food. But maybe not so ideal if it is cold and you are sick. A couple of days ago both my kids were sick and hungry, but not wanting much of anything unless it was sweet, all I wanted was to make them a smoothie because could I sneak in all sorts of super-food types of things that they don't even notice, but would turn away if served up in obvious forms. Everything from spinach to flax seed and nuts to bananas go in the concoctions, but not without tons of chilly frozen fruits and ice. So when I opened my fridge to see what I could do for the boys that they would like I remembered some boiled sweet potato chunks that were in need of a home. If you can make a pie or pancakes from sweet potatoes, I thought, Why not a smoothie? And thus the sweet potato smoothie adventure began. My goal was to make something that wasn't too cold for kids with colds and was also really thick and creamy without dairy. Also, the concoction needed to be as nutritious as an eight oz serving of anything could possibly be. The result was a total hit. Nico who is six asked for seconds. And when I showed him what I put in it he was really surprised. I enjoyed my sweet potato smoothie so much that I think I am going to keep a batch of freshly boiled sweet potatoes on hand at all times.
  • Sweet potatoes make a great alternative to bananas as a thickener.
  • Sweet potatoes are available as a locally grown food!
  • Sweet potatoes pack some serious nutritional benefits: High in potassium and antioxidants as well as fiber. They are considered to be a super food.
Sweet Potato Smoothie Recipe
  • 1.5 cups well cooked sweet potatoes, peeled and chunked (roasted or boiled, but highly mashable)
  • 1/2 cup frozen berries such as raspberries or blueberries known for antioxidant values
  • 1 cup Almond or rice milk (soy or cows milk work, but contribute to congestion)
  • 2 heaping tbs frozen orange juice concentrate (I always add this as sweetener)
  • 1 cup hot water
Put first three ingredients into your blender then pour hot water over. Cover and blend until thick and smooth, about 1 minute. The smoothie will be creamy and thick like a shake, but without the chilly side effects of a fully frozen beverage.
variations:
-Dessert: Sub maple syrup for OJ concentrate, frozen mango or peach for berries and add a dash of pumpkin pie spice
-Healthy: Add 1/2 cup finely chopped fresh spinach and 1 tbs ground flax seed for the ultimate "lunch smoothie"
-Tropical: Sub coconut milk (not coconut water, not coconut cream) for other milk, frozen mango for berries and pineapple juice concentrate for OJ concentrate.


Please tell me if you make a Sweet Potato Smoothie, and how it turns out!

5 comments:

  1. Where are the marshmallows?!

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  2. Meg,
    throw a couple on top and stick it in your broiler for a minute or so. Ummm, I think that actually sounds really good. Going to try it.

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  3. As a 5+ year breast cancer survivor, I am committed to thriving -- not just surviving. Feeding my body with living foods helps me be healthy and vibrant. Thank you so much for this idea. I love sweet potatoes, too!

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  4. Thanks Meredy! It's good to hear from the perspective of not just staying well, but keeping well after major healing. Peace and Blessings!

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  5. I will try smoothie & home remedies next time I go to the market...thanks! I'll get back to you. Happy New Year :)

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