Grapes of all colors – red, black and green – are a natural source of beneficial antioxidants and other polyphenols. One serving of grapes (3/4 cup) contains just 90 calories, no fat, no cholesterol and virtually no sodium, and also provide potassium and are a good source of vitamin K.
My other half has a smoothie for breakfast almost daily. We started very simple – banana, frozen blueberries, yoghurt and milk and over time he has become more and more adventurous, adding whey protein powder, oat bran, and all sorts of different fruits. Some tips for making your own smoothies:
- Use at least 2 fresh fruits.
- Be brave, add in a vegetable.
- For diluting your smoothie use water, fruit juice, fat-free milk, almond milk, soya milk.
- Add ice cubes or frozen fruit for good texture.
- You can add oat bran to thicken, improve satiety value and boost the soluble fibre content of your meal.
- Mint can be frozen (remove stalks first) and added to smoothies for variety.
- Peel fruit only where absolutely necessary. For example, citrus fruit, banana or pineapple should be peeled but you can keep the peel on apples, peaches, grapes etc.
- Store fruit chunks in the freezer and add them to smoothies without thawing. Grapes, berries, peeled bananas, peeled mango, peaches and pears freeze well.
“By posting this recipe I am entering a recipe contest sponsored by the California Table Grape Commission and am eligible to win prizes associated with the contest. I was not compensated for my time.”
- 10 green California seedless grapes, frozen
- 2 kiwi fruit, peeled
- ½ a frozen banana
- ¼ cup (62.5 ml) low fat vanilla yoghurt
- ¼ cup (62.5 ml) fat-free milk
- Combine all the ingredients in a blender and blitz to desired consistency.