Smoothie

Juice bar smoothies have justifiably gotten a bad rap because they’re often chock-full of added sugar and calories. This twist on traditional raspberry lemonade uses only 1 teaspoon of honey, and the rest of the sweetness comes from real fruit. Note that it’s important to use frozen fruit in smoothies because if you use too many ice cubes to try to get that thick consistency, you’ll end up with a watery, not-as-good-as-the-juice-bar’s smoothie in minutes.

This is best made when good fresh mangoes are in season. When they are not, very good-quality canned pulp from India’s excellent Alphonso mangoes may be used instead. Most Indian grocers sell this.

Smoothies are superb served with pizza meals. Try this or any of the other smoothies in this chapter the next time you make pizza. I’ve suggested these smoothies as part of some of the menus in Chapter Six, A Flash in the (Pizza) Pan.

I remember buying creamsicles from the ice cream truck as a child. The combination of the orange and vanilla flavors was wonderfully refreshing. Here’s a healthy, natural re-creation of those flavors in an invigorating beverage.

Some days, I need little more than this or the following refreshing smoothie for lunch. My younger son wanted readers to know that he came up with the mango and pear combination at the age of seven. It’s unbelievably good—thanks, Evan!

The vanilla sapote is misnamed since it is actually not a member of the sapote family but a member of the citrus family. Vanilla sapotes, also called white sapotes, are green on the outside with pale ivory flesh. The green sapote (a true sapote) is green on the outside and orange on the inside. Look for vanilla sapotes at Latin markets and specialty produce stores.

THE GOODS Boasting 36 percent of your RDA for potassium, this fruity, chocolaty breakfast blend is a big-time bloat buster with only 276 calories per serving.

Use chilled fruit (and a frozen banana) for an even more refreshing drink.

With smoothie kits in the freezer, an exhausted new parent is seconds away from a nutritious, creamy meal-in-a-glass. The ingredients are all prepped, measured, and frozen. Just add yogurt and a little milk or juice, and blend. Be sure to write on each bag how much yogurt and milk or juice to add.

You don't need a juicer to make this sweet, smooth drink, which is rich in vitamins A and C—a blender can puree the fibrous kale and soft kiwi and banana.

Not to be confused with coconut milk, coconut water is the tart liquid found in the center of young coconuts.

Frozen açai puree is available in the freezer section of most supermarkets.

Fresh mint and lime juice add a bright finish to this drink.

Fresh ginger gives this a zesty kick.

Sara adds a spoonful of bee pollen granules to this flowery smoothie, which she thinks turns it over-the-top sublime. Bee pollen is a storehouse of all naturally occurring multivitamins, proteins, minerals, amino acids, enzymes and hormones. Mary, however, is not wild about bee pollen's sweet-but-raw earthiness and chalky texture. With or without a dash of pollen, the BEE-ootiful combination of jasmine and pure raw honey calls to mind the rare deliciousness of wild honeysuckle. Remember, the floral splendor of this smoothie lies in the quality of honey that you use. If you prefer a fruitier flavor, mango-peach tea works well, too. Feel free to use frozen peaches as a substitute when fresh peaches are out of season.

Trust us, this combination is super-clean and green, refreshing and yummy. The alkalinizing fresh pineapple pairs beautifully with the spice of the arugula/rocket. And macadamia nuts are a high-energy food that adds a crunchy rich texture and a healthy dose of protein and fiber (we don't mind at all if they do not fully incorporate) as well as monounsaturated fatty acids—or "good" fat—that significantly reduce blood serum cholesterol levels. Think of this smoothie as a cleansing, satisfying meal replacement. Get to know chia seeds. These miraculous little seeds are a form of easily digestible protein that is full of minerals, vitamins, and soluble fiber. Rich in omega fatty acids, and similar to flaxseed, chia seeds have the significant advantage of being more stable.

Yogurt drinks are popular throughout India—some are flavored with sugar or fruit, while others, like this one, are more savory. "I give sample tastes of this all the time at the restaurant," says Susan Feniger, "and people are shocked by how refreshing it is."