Buncombe County Government, NC Featured Videos, 8 Jul 2014

Previous Meeting Next Meeting

⏯

youtube image

►

From YouTube: BCFIT - Ten in Ten - Healthy Recipe - Smoothies

Description

Ten in Ten is part of our Buncombe Wellness campaign to encourage healthy eating and exercise. Using 10 or less ingredients in no more than 10 minutes, one of our County registered dietitians will show you how to make a healthy recipe. In this episode, Cathy Hohenstein with Cooperative Extension, shows us how to make smoothies with fruit and veggies.

A

I'm kathy hohenstein, I'm the family, consumer science agent at cooperative extension and today we're going to be looking at making smoothies.

A

This is one of the things that I can do out of my office, sometimes I'm out in the community making them, and sometimes I'm in the office and it's part of our cooking classes, we're going to do a fruit smoothie and then we're also going to go ahead and do a vegetable one with some greens, and so that will give you a way of getting your five a day in every day.

A

To begin with, you want to have the different ingredients you need for a good smoothie. You want to have your fruit, and today I have about a half a cup of bananas and then also I choose to do the frozen fruit as my kind of cold part of the smoothie, and so I did a half a cup of blueberries.

A

You do need a base and we have vanilla greek yogurt as our base one cup and then our liquid is a half a cup of skim milk, simple ingredients, you just put them all together and blend them up.

A

I like to start with my base and just kind of put it into the blender.

A

And with the smoothie, you don't need to be as exact as some other recipes. So if you leave a little bit in your cup, you're, okay.

A

You want to remember to put your lid on otherwise you'll have smoothie all over your walls and, to begin with, I just post the mixture just to kind of get it mixing.

A

Once I see the color kind of change, then I know I'm going to go ahead and blend it more with the liquid.

A

And then I finish it off with the high setting.

A

And once you have a nice, uniform, color you're ready to pour it and enjoy.

A

So here is our oxidant rich blueberry smoothie.

A

Now, for that vegetable side, some of us can be a little bit hesitant about getting our vegetables in, and this is a neat way of getting some kaolin, which is our dark leaf, leafy green vegetables. Again, you want to just add your ingredients into your blender.

A

So here are bananas.

A

A half a cup of kale.

A

Our base, which again, is that greek, vanilla, yogurt.

A

And because we aren't adding frozen fruit, we're going to go ahead and add ice cubes and that just is kind of that real cold part of the smoothie. And then our liquid is our skim. Milk, one half a cup.

A

As we did with the blueberry smoothie we're going to pulse to start.

A

To really to get that blending.

A

When you use ice cubes, once you get that blended, a little bit go ahead and use the ice cube part on your blender.

A

That will get it really chopped up, and then we end with just liquefying. It.

A

So when it's fully blended just pour and enjoy.

A

So you have your two smoothies, your kale smoothie, which gives us our greens and part of our five a day and your blueberry smoothie, which gives us our blueberries for copies of these recipes. You can go to buncombecounty.org and get your copy.

A