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Hidden Vegetables

Almost everyone enjoys a good fruit smoothie but did you know that you could further fill your belly with the power of vegetables while sipping that sweetness?
There are few rules when creating smoothies, but here are a some tips and tricks to help make delicious smoothies the whole family will love.mylo1RyanSherman
• Use fresh, local ingredients – but remember there’s no need to miss out after the growing season; there are many ways to store local fruits and vegetables such as canning, blanching and freezing. Spinach, kale and berries can be rinsed and frozen, and carrots and beets can be blanched and frozen for easy use in smoothies all year long. You can even peel, cut in half and throw overripe bananas in a freezer bag throughout the year to avoid composting them.
• Alter ingredients when new produce is available – when plums, apples, peaches and pears are ready to harvest, use them. You can also use what’s in your freezer or canning pantry at any time throughout the year.
• Try new things and don’t be afraid to take chances – you’ll notice my recipe includes a small radish, which you won’t likely taste but will certainly add to the healthy ingredient list. If you don’t like something in my recipe replace it with something you do like.
• Don’t overdo anything – too much of one fruit or vegetable will overpower all other ingredients; bananas and beets are often the culprits.
• Learn about your ingredients – there may be a few items in my recipe that are new to you. Here’s a little more information about some of them:
Kefir is a cultured milk smoothie that is available 99 percent lactose free and is an excellent probiotic, in addition to containing many other nutrients including iron, calcium and protein.
Flaxseed is best absorbed by the body ground and contains omega-3 essential fatty acids, in addition to fiber and antioxidants.
Wheat germ is the most vitamin- and mineral-rich part of the wheat kernel but is often removed during the refining of whole-wheat grains to white flour. It contains vitamins B and E, healthy fatty acids, fiber and more.
Hemp seed contains amino acids, magnesium, iron, potassium, fiber and antioxidants.
Black currants offer many benefits that are similar to those found in blueberries. Black currants are full of omega-3 and omega-6 fatty acids, and a variety of antioxidants, including more vitamin C than an orange.
Rhubarb is no longer just foIMG_4895_croppedRyanShermanr baking, its health benefits are far-reaching because it provides calcium, lutein, vitamin K and a lot of antioxidants without the high amount of natural sugar found in the sweet fruits included in this recipe.
Radish has a sharp taste that can be hard to eat raw or even on salads, but they contain essential nutrients – fiber, vitamin C, phosphorus and zinc.
Kale is a nutritional powerhouse full of calcium, vitamins A, C, and K, fiber, phytonutrients and minerals including iron and manganese.
Honey is sweet because of its glucose and fructose but it is also made up of minerals such as iron, calcium, phosphate, potassium and magnesium.

Eating a rainbow has never been easier when you combine fruits and vegetables into a sweet, delicious drink that even children will love. If someone in your family has a hard time eating those greens, reds and oranges that fill your garden and refrigerator, this smoothie recipe is a great option for getting picky eaters much needed vitamins and minerals.

Fruit and Vegetable Smoothie
Makes approximately four 10-ounce servings
1 cup kefir
1 cup apple cider or water
1 tablespoon honey
2 tablespoons ground flaxseedbefore_and_afterRyanSherman
2 tablespoons wheat germ
1 tablespoon hemp seed
6 strawberries
½ cup raspberries
¼ cup blueberries
¼ cup black currants
12-18 tart cherries
1 medium stalk rhubarb, cut into one- or two-inch pieces
1 small beet
1 small radish
1 medium carrot, cut into one- or two-inch pieces
1 handful spinach
2 leaves kale
3 ice cubes
water as needed to ease blending and thin smoothie
Combine ingredients in a blender in the order they are listed above. Blend on high 45-60 seconds, adding a little water at a time if needed to help smooth, or until fully blended. Pour and enjoy!

Photography by Ryan Sherman.