With the summer temperatures arriving before summer, we thought it would be great to share the following article, pulled from the archives of Victoria’s Times Colonist newspaper:

When summer temperatures are soaring and your energy level is sinking, perk up by blending and sipping a cool, refreshing and nutritious smoothie. It’s also the perfect time of year to make this puréed drink because farm markets and food stores are filled with locally grown, ripe, just-picked fruits and vegetables to use in them.

For example, my four smoothie recipes here incorporate Island-grown produce such as beets, berries, rhubarb, apples and cucumber. I also added other nutritious ingredients to my smoothies, including soft tofu, Greek yogurt, coconut beverage, fruit juice, hemps seeds, flax seeds, oats and matcha tea powder.

All my smoothie recipes could be made in a regular blender, or in the cup that came with your immersion (hand) blender. Feel free to adjust the recipes to your liking or to substitute one ingredient for one you might have on hand. For example, if you have raspberries on hand, but not blackberries, use them in the beet smoothie.

Happy blending and keep cool!

 

These deep purple, nutrient-rich smoothies, flavoured with earthy beets, sweet berries and tangy yogurt, also contain heart healthy, ground flax seeds. They are sold at health-food stores and supermarkets.  I used Vancouver Island-made Tree Island brand yogurt in these smoothies.

Preparation time: 10 minutes

Cooking time: None

Makes: Two one-cup servings

1 cup loosely packed, grated raw, peeled fresh beet (about 1 medium beet)

1 cup blackberries or marionberries

1/2 cup pomegranate juice (see Note)

2 tsp ground flax seeds (see Note)

2 tsp honey, or to taste

1/2 cup Greek yogurt

3 ice cubes

Place all ingredients in a blender or in the cup that came with your immersion (hand) blender). Pulse until very smooth. Taste smoothie and adjust flavourings as needed. Pour into glasses and serve.

Note: Pomegranate juice is sold at most large supermarkets in the produce department.

 

STRAWBERRY RHUBARB SMOOTHIES WITH OATS

Flavoured with nutritious oats and cinnamon, these sweet and tangy smoothies taste similar to strawberry rhubarb crumble in a glass.

Preparation time: 10 minutes

Cooking time: None

Makes: Two one-cup servings

1 1/4 cup sliced fresh strawberries

1/2 cup sliced fresh rhubarb

3/4 cup coconut or almond beverage, or milk

2 Tbsp large flake rolled oats

1/4 tsp pure vanilla extract

1/4 tsp ground cinnamon

2 tsp honey, or taste

3 ice cubes

Place all ingredients in a blender or in the cup that came with your immersion (hand) blender). Pulse until very smooth. Taste smoothie and adjust flavourings as needed. Pour into glasses and serve.

 

CUCUMBER, BEET GREEN & APPLE SMOOTHIES

If you’ve bought a bunch of beets with the tops attached and are wondering what to do with some of those greens, these rich-green smoothies provide a solution. The antioxidant-rich matcha tea powder used in these smoothies is sold at specialty tea stores and at some supermarkets.

Preparation time: 10 minutes

Cooking time: None

Makes: Two one-cup servings

1 cup coarsely chopped, packed beet greens (just leafy parts; no tough rib sections)

1 cup cubed English cucumber

1 cup cubed, peeled apple

1/2 cup unsweetened apple cider or juice

3/4 tsp matcha tea powder (optional)

4 to 5 fresh mint leaves

1 Tbsp lemon juice

2 tsp honey, or to taste (optional)

3 ice cubes

Place all ingredients in a blender or in the cup that came with you immersion (hand) blender). Pulse until very smooth. Taste smoothie and adjust flavourings as needed. Pour into glasses and serve.

Eric options: Instead of beet greens, use chopped kale or chard in these smoothies.

NECTARINE SMOOTHIES WITH TOFU, GINGER & HEMP SEEDS

The hemp seeds in these sustaining, orange-hued smoothies add a slightly nutty flavour and provide essential fatty acids, protein and fibre.

Hemp seeds are sold in small bags at health-food stores and supermarkets.

Preparation time: 10 minutes

Cooking time: None

Makes: Two one- cup servings

2 cups ripe, cubed fresh nectarine, skins on

1 medium banana, peeled and sliced

1/2 cup soft tofu

1 Tbsp fresh lime juice

2 tsp hemp seeds

1 tsp freshly grated ginger

honey, to taste

3 ice cubes

Place all ingredients in a blender or in the cup that came with your immersion (hand) blender).

Pulse until very smooth. Taste smoothie and adjust flavourings as needed. Pour into glasses and serve.

Eric Akis is the author of eight cookbooks. His columns appear in the Times Colonist’s Life section Wednesday and Sunday.