Orange Cream Smoothie
An Orange Cream Smoothie that's good for you and tastes good, too! Why is it healthy? According to Dr. Oz's A Healthy Kitchen:
"The sweet potatoes do double duty by making the smoothie extra sweet and extra creamy! Thanks to their carotenoids, sweet potatoes stabilize blood sugar and lower insulin resistance (a condition that can lead to diabetes), restoring energy and helping women shed up to eight pounds a week! Plus, their beta-carotene and vitamin C help eliminate the free radicals that contribute to heart disease and colon cancer."
Orange Cream Smoothie Recipe
- 2 small bananas (preferably frozen — I cut my bananas into segments before I freeze them)
- 1 fresh orange, peeled, seeded and juiced
- 1 cup milk or soy milk, like Vitasoy
- 1/4 cup cooked sweet potatoes, smashed with a fork
- 1/2 cup fat-free vanilla yogurt
Blend everything in your blender. Blend according to your blenders directions and enjoy!
Serving size: One large or 2 small servings
Prep time: 5 mins
Total time: 5 mins
Does not include freezing time or cooking time for sweet potatoes.
If you're still wondering why your Orange Cream Smoothie is a delightful and nutritious choice, let's talk about the ingredients that go into it.
First off, let's talk about the star ingredients—bananas and oranges. These fruits are not just tasty but packed with essential nutrients. Bananas, particularly when frozen, provide a creamy texture to the smoothie, giving it that rich, indulgent feel without the need for extra dairy or ice cream.
Bananas are a great source of potassium, which you need for maintaining proper heart and muscle function. They also contain vitamin B6 and fiber, both of which support digestive health. The natural sugars in bananas can give you a quick energy boost, making this smoothie a perfect breakfast or post-workout snack.
Oranges, on the other hand, are bursting with vitamin C, which is a powerful antioxidant that supports your immune system. Drinking your orange juice fresh means you're also getting more fiber and fewer added sugars compared to store-bought juices. This helps keep your blood sugar under control and you'll feel fuller for longer. The combination of these two fruits gives your smoothie a natural sweetness and a refreshing flavor.
Next, let's move on to the milk or soy milk. If you're using regular milk, you're adding a good dose of calcium and vitamin D, both crucial for bone health. Milk also contains high-quality proteins that are important for muscle repair and growth.
On the other hand, soy milk is an excellent alternative for those who are lactose intolerant or like us, prefer to eat a plant-based diet. It's rich in protein, iron, and omega-3 fatty acids, which are beneficial for heart health.
When I saw that sweet potatoes were included in this recipe, I was intrigued. They might sound like an unusual addition to a smoothie, but trust me, they are fantastic. Cooked sweet potatoes are rich in beta-carotene, which your body converts into vitamin A.
This vitamin is essential for good vision, a strong immune system, and healthy skin. The natural sweetness of sweet potatoes also complements the fruits, adding a subtle earthy flavor and a boost of fiber that aids in digestion.
Adding fat-free vanilla yogurt (this can also be a plant-based version) to the mix not only enhances the creaminess but also introduces probiotics, which are beneficial bacteria that support gut health. Yogurt is also a great source of calcium, protein, and vitamin B12, all of which are important for maintaining overall health. The fat-free aspect keeps the calorie count lower while still providing all the nutritional benefits.
When you blend all the ingredients together, you're left with a smoothie that's not only delicious but also incredibly nourishing. It's well-balanced beverage, combining carbohydrates from the fruits and sweet potatoes, proteins from the milk or soy milk and yogurt, and healthy fats from the soy milk. This balance helps to keep you full and satisfied for longer, making it an excellent option for a meal replacement or a hearty snack.
Another great thing about this smoothie is its versatility. You can easily customize it to suit your preferences or dietary needs. For instance, if you're looking to add more protein, you could throw in a scoop of your favorite vanilla protein powder.
If you want to boost the fiber content even more, a handful of spinach or kale would blend in seamlessly and give you an extra nutrient punch without altering the taste too much. You'll also add a slight green tint to your smoothie, depending on how much you add.
In terms of serving size, the recipe as it stands would make for a substantial single serving, or you could split it into two smaller portions. This can be especially handy if you're looking to share the nutritional goodness or if you prefer smaller, more frequent meals throughout the day.
From a practical standpoint, this smoothie is also quite convenient. Most of the ingredients are pantry or fridge staples, plus it's simple and easy to make. You can even prepare the ingredients in advance—freeze your banana segments, juice your oranges, and cook and mash your sweet potatoes. This way, when you're ready for your smoothie, just toss everything into the blender and go.
So, to sum it all up, your Orange Cream Smoothie is a powerhouse of vitamins, minerals, and antioxidants. It's a flavorful, creamy delight that supports various aspects of your health, from immune function and digestion to muscle repair and bone strength.
Plus, it's versatile, convenient, and most importantly, delicious, the most important part of the equation. So next time you whip up this smoothie, you'll know you're treating yourself to a beverage that's as good for your body as it is for your taste buds. Cheers to that!
If you like this recipe, here's another version of orange cream smoothie with less ingredients that you might like. (Link will open a new window).
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