Smoothies are an easy way to get antioxidants and other eye-healthy nutrients. They are also extremely versatile because of the many substitution possibilities. 

Here are three examples of the many possibilities. All provide two servings. Enjoy!

 

Kiwi Banana
1 ripe banana
2-3 kiwi, peeled
1 cup red or green seedless grapes
½ cup plain yogurt, kefir, or lassi (can substitute non-dairy versions)
½ cup apple juice
1-2 tablespoons ground flax seeds or chia seeds

Very Berry
2 cups mixture of blueberries, blackberries, strawberries, raspberries
¼ cup almond milk (can substitute organic soy, rice, coconut or hemp milks)
½ cup unsweetened cranberry juice
1 tablespoon blackstrap molasses
Tropical Carrot
½ cup pineapple juice (can substitute drained juice from canned pineapple plus water to make ½ cup)
½ cup fresh or canned (in its own juices) pineapple chunks (or crushed)
¼ cup fresh lemon juice (1 lemon)
½ cup mango chunks (can be frozen)
1 cup cooked chopped carrots
1 tablespoon raw sunflower seeds

What you’ll do:
In a heavy-duty blender, add the ingredients, secure the lid, and blend until smooth. (You may have to pulse a bit or use the variable speeds to get the mixture smooth.)

Thoughts and variations:
Do not be afraid to substitute fruits, juices and liquids. These all can be frozen (liquids into “ice cubes”) to make your smoothie more cold.  You can also add protein powders, wheat germ, or grain flakes. 

Be aware, adding ice cubes will dilute the flavor so cut back a bit on the liquid amount to compensate. If you need a sweetener, try 1-2 pitted dates or honey instead of adding regular white sugar. Buy organic whenever you can, particularly with berries, apples, pears, and peaches. Adding a tablespoon of chia seeds and letting it sit for a few minutes will thicken your mixture. Don’t be afraid to throw in a handful of baby spinach or torn-up chard to make it even healthier – you won’t taste it. Add various flavorings such as vanilla, cinnamon, nutmeg, etc, or an herb like mint, that coordinate with the fruit you are using. Throwing in a tablespoon or two of unsweetened nut butter will not only help to thicken but add a bit of its own distinct flavor.