JoAnna M. Lund - Sensational Smoothies
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Its breakfast-on-the-go. A year-round treat. A healthy dessert. And its taken America by storm.
Now JoAnna Lund offers a wealth of original smoothie recipes-nutritious, healthy, and delicious-that can be made at home, simply and inexpensively. She shows readers how to create flavorful smoothies at home, the Healthy Exchanges way: low in sugar, low fat, and packed with nutrition.
Includes the delicious Banana Flip, Orange Coconut, and Creamy Strawberry Daiquiri. Plus, theres a bonus section on getting creative with the blender featuring recipes such as Quick Chili con Queso supper or the No-Bake Blender Cheesecake.
Now JoAnna Lund offers a wealth of original smoothie recipes-nutritious, healthy, and delicious-that can be made at home, simply and inexpensively. She shows readers how to create flavorful smoothies at home, the Healthy Exchanges way: low in sugar, low fat, and packed with nutrition.
Includes the delicious Banana Flip, Orange Coconut, and Creamy Strawberry Daiquiri. Plus, theres a bonus section on getting creative with the blender featuring recipes such as Quick Chili con Queso supper or the No-Bake Blender Cheesecake.
JoAnna M. Lund: author's other books
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JoAnna M. Lund
JoAnna M. Lund
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JoAnna M. Lund
JoAnna M. Lund
JoAnna M. Lund
JoAnna M. Lund
Sarah Littlefair
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Table of Contents
Also by JoAnna M. Lund
Diabetic Desserts
A Potful of Recipes
The Open Road Cookbook
Hot Off the Grill: The Healthy Exchanges Electric Grilling Cookbook
The Diabetics Healthy Exchanges Cookbook
JoAnnas Kitchen Miracles
Baking with Splenda
Cooking for Two
Pizza Anytime
30 Minutes to Mealtime
Cooking Healthy with a Pressure Cooker
A Potful of Recipes
The Open Road Cookbook
Hot Off the Grill: The Healthy Exchanges Electric Grilling Cookbook
The Diabetics Healthy Exchanges Cookbook
JoAnnas Kitchen Miracles
Baking with Splenda
Cooking for Two
Pizza Anytime
30 Minutes to Mealtime
Cooking Healthy with a Pressure Cooker
Once again, my newest cookbook is dedicated in loving memory to my parents, Jerome and Agnes McAndrews. I grew up in the 50swhen girls werent often encouraged to spread their wings, especially in rural Iowa! Thankfully, both Mom and Daddy taught my two sisters and me to be resourceful and think through our problems. With Moms artistic talents and Daddys analytical skills, Ive done just that in this collection of smoothie recipes. By blending their abilities, Ive created many new and different ways to savor a soothing, yet healthy, smoothie.
As prolific as I am with recipes, Mom was just as fruitful with poems. She dearly loved putting her thoughts on paper and in rhyme. My hope is that both my smoothie recipes and Moms words bring you pleasure.
First and Last
Although the beauty of a flower fades away, its fragrance never really dies.
It leaves a trailing scent of heady perfume on earth while gently ascending to the skies.
The prismatic colors and hues in the rainbow are objects of beauty to behold.
But the real splendor is waiting at the end, stored in a Heavenly pot of gold.
Springtime, with all of her graceful eloquence, wearing tinted blossoms in her hair.
First had to awaken from the deep Winters sleep that preserved her delicate beauty fair.
The sunrise, while unveiling its brilliancy, is a masterpiece no artist can repeat.
But as long as the dark of night prevails, the picture is never complete.
Life, too, has so much ecstasy and charm here on Earths temporary mortal land.
Yet, nothing will compare with the pleasure and joy when we finally feel the touch of His hand.
Agnes Carrington McAndrews
Acknowledgments
I dearly love making and drinking Smoothies and I love the following people who helped me to smooth out the wrinkles on this Smoothie Project.
Phyllis Bickford, Rita Ahlers, Gina Griep, and Shirley Morrowfor helping me blend and taste all these recipes. You should have seen my kitchen when every counter was filled with ingredients, blenders, and smoothie machines!
Barbara Alpertfor helping me put my words on paper as clear as they were in my mind. It doesnt matter how good a recipe tastes, if the book isnt written correctly, it could cause cooking disasters!
John Duff and Coleen OSheafor helping me take my idea for this book and turning it into a reality. Ideas are only as good as the people helping you!
Cliff Lundfor helping me realize the potential of my dreams. When I often share with him that I have yet another idea for a cookbook, his first question is, When do I get to start taste testing them for you!?!
Godfor helping me help others with my common folk healthy recipes. When I changed my prayer from what I wanted to what I needed, He blessed me in ways I still cant comprehend!
Sensational Smoothies
Smoothing Your Path to a Happy, Healthy Life
I havent written very many full-length, single-subject cook-books, but when the idea of doing one on smoothies came up, I knew right away that I wanted to create my own guide to this wildly popular culinary craze!
There are other smoothie books available, full of delicious-sounding recipes, but while many of them emphasize low fat or high fiber, few provide recipes that are reasonably low in carbohydratesthe kind of recipes many people require for good health. That group includes people with diabetes and those with weight loss concerns, as well as others who want to limit the amount of carbs in their daily menus.
That was my principal nutritional goal when I set out to create the 200 recipes in this volume. But of course I wanted my smoothies to be so much more than simply nutritious and low in carbs. My recipes had to be utterly delicious, call for no unusual ingredients, be simple to make, and turn out perfectly when prepared in the most basic blender available. (I know that not everyone has or even desires a $100-plus blender-to-the-stars!)
What Is a Smoothie?
What people now refer to as smoothies began life around the time of the first blender, when some enterprising homemaker thought of making a milkshake at home with her engagement or wedding gift blender. She probably noticed a few bits of leftover fruit in her ice-box or refrigerator and thought, Hmm, that might be tasty. Voil, a fad was born, though its gone in and out of fashion over the years.
These days, you cant enter a suburban mall or walk down a city street without spotting a store that sells these fruit and dairy shakes. They may use extra ingredients like protein powders and mysterious herbs from the Far East, but the basics are the same as always: a liquid (usually juice or milk) and added ingredients (fresh fruit, yogurt, and other natural flavorings). Some even incorporate vegetables into their blends, especially carrots, which add their own natural sweetness to the mix.
Why are smoothies so popular right now? Well, I believe it has something to do with our fast-paced lives, our desire for good health and longevity, and the appeal of joining fresh ingredients to technology. Smoothies are easy to fix, perfect for eating/drinking on the run, and when prepared well, theyre delicious.
Many of the tastiest versions, alas, are also very high in calories and carbohydrates. That fact is often ignored by people who point out that smoothies are low in fat and high in fiber. In fact, many of those who drink smoothies nearly every day for a snack cant understand why theyre struggling with weight gain. They might be distressed to learn their healthy snacks contain 500 or more calories!
Smoothies We Can All Enjoy
This book celebrates all the joys of the smoothie but also lets you enjoy the treat without the guilt or fear. These recipes deliver all that irresistible flavor and luscious texture, but avoid the high-calorie-and-carb-trap that has disappointed and defeated so many smoothie lovers in the past.
Each recipe has only a few ingredients, all of them available in any small town or rural setting. My hometown, DeWitt, Iowa, population 4,500 or so, is my research lab. If you cant buy it at one of our two supermarkets, it doesnt go into my recipes. Every recipe has been tested and retested in order to deliver the best bang for the buck, nutrition-wise.
Better still, these smoothies deliver an energy boost in every glassful, and theyre simple enough for teenagers to prepare for the entire household. Even younger children can help make smoothies, as long as someone older supervises the cutting and blending.
Dont Settle for Less than Smooth Sailing Ahead
We all live such busy lives, its not unreasonable to look for short-cuts when it comes to making meals and snacks for ourselves and our families. Smoothies are simple where it counts, delicious without being too decadent, and ready in minutes. What could be wrong with that?
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