The Voice of Southwest Louisiana January 2019 Issue

SWLA Health Center
Healthy Recipes
KITCHEN GEAR
Measuring cup
Measuring spoons
Cutting board
Sharp knife (adult
needed)
Blender (adult
needed)
This smoothie has protein-rich almonds and yogurt, to
give you lots of energy—and the cinnamon and vanilla
gives it a rich sweetness that might remind you of a
favorite dessert!
HANDS-ON TIME: 5 MINUTES | TOTAL TIME: 5 MINUTES | MAKES 2 SERVINGS
APPLE PIE
SMOOTHIE
INSTRUCTIONS
1. Put all the ingredients in the blender
in the order listed.
2. Put the top on tightly. Turn the
blender to a medium setting and
blend until the ice is chopped and the
mixture is smooth, about 1 minute.
3. Serve right away, or store in a thermos
or covered in the refrigerator, up to 4
hours.
To help make any smoothie colder and
thicker, it’s great to have slices of frozen
banana ready to go. It’s easy:
1. Peel an overripe banana.
2. Use a butter knife to slice it into thin
rounds.
3. Put the slices in a resealable plastic
bag and put it in the freezer.
INGREDIENTS
3⁄4 cup plain low fat
yogurt or whole milk
yogurt
1⁄2 cup low-fat or
whole milk
2 tablespoons raw
almonds* (*If you're
allergic to nuts,
skip the almonds
and substitute 2
tablespoons oldfashioned
oats.)
1⁄2 apple, cored and
sliced
1 overripe banana,
sliced (frozen if
possible)
1⁄4 teaspoon ground
cinnamon
1⁄4 teaspoon vanilla
extract
2 ice cubes
KITCHEN GEAR
Measuring cup
Dinner knife (for
slicing banana)
Cutting board
Blender (adult
needed)
Spoon
Blueberries are amazing brain food. Just half a cup a
day keeps your brain cells healthy and your memory
strong. (In lab experiments, rats that eat blueberries
keep their brain power much longer than rats that
don’t!) Plus, blueberries are quite literally bursting with
antioxidants—those amazing substances that keep
your cells and body superhealthy. Add blueberries to
smoothies and fruit salads, top your cereal with them,
or freeze them and eat them like mini fruitsicles. Or
make this creamy, blue smoothie to share.
BLUEBERRY
SMOOTHIE
INSTRUCTIONS
Wash your hands with soap and water,
then gather all your kitchen gear and
ingredients and put them on a clean
counter.
1. Put all the ingredients in the blender.
2. Put the blender top on tightly. Turn
the blender to a medium setting and
blend until the mixture is smooth,
about 2 minutes.
3. Pour the smoothie into cups and
scrape out the rest with a spoon.
4. Serve right away—or store in a
thermos or cover and refrigerate up
to 4 hours.
INGREDIENTS
1⁄2 can water or
coconut water
1⁄2 cup plain low-fat
yogurt
1 cup fresh or frozen
blueberries
1⁄2 overripe banana,
peeled and sliced
2 ice cubes
HANDS-ON TIME: 10 MINUTES
| TOTAL TIME: 10 MINUTES | MAKES 2 SERVINGS
8 January 2019 WWW.THEVOICEOFSOUTHWESTLA.COM Volume 6 • Number 6