Wedding Week Guest Posts: Crystal

July 18, 2012

While I’m [STILL] out enjoying spending time with my family (both new and old) during our wedding extravaganza, my wonderful blog friends have offered up their love and are helping me keep the blog alive! Today, Crystal from Eat*Drink*Cleveland tells us how to stay cool in this crazy heat we’ve been having with some delicious smoothies! 



This is Crystal from Eat*Drink*Cleveland and Becca is letting me take over her blog today. I’m super excited for her as she says her “I Do’s” and begins her happy ever after with Brandon!

With the super hot heat wave we’ve been having, I haven’t wanted to do much cooking. Since I’m a member of Fresh Fork (a weekly subscription service for fresh local foods) that includes LOTS of leafy greens and produce, I’m always trying to find ways to eat all my weekly goodies. And even though I’ve been drinking a lot to stay hydrated, I still seem to wake up thirsty. My solution -smoothies! It’s a great way to start the day off cool and refreshed AND is super healthy too. 

I use a stick blender – it’s really convenient and cleans up in a flash. I just dump everything in the cup and give it a quick mix and I’m ready to start my day.

This is the kind I have – it’s cheap and works great!
I use whatever I have on hand but here is my tried and true basic recipe. Feel free to be creative and use whatever fruit you may have in your fridge. I’m giving you approximate measurements but I never measure. I basically fill up the cup to the top line and blend. Don’t fill it up all the way or you’ll get a smoothie facial.


1/2 c Velvet-View Farms plain yogurt (or 1 6oz cup of your favorite) or silken tofu

1/2 banana, frozen

4 organic strawberries, frozen

1/2 c leafy greens (spinach, kale, etc)

1/4 c fresh fruit (peaches, raspberries, pineapple, apple, melon)

handful of walnuts

organic milk (or vanilla almond or coconut milk) – add until you get the texture you prefer – I like mine a little more creamy so I add more.

1 T ground flax seeds or flax seed oil

*you can also add fresh herbs (mint, basil, etc) for a tasty twist

Blend all until smooth. Add more liquid if it’s too thick.
Stir in:

1 T whole flax seeds

1 t chia seeds

If you use frozen fruit, you don’t need to add ice cubes. Just be sure to layer frozen and non-frozen ingredients for easier blending. No sugar is needed because the fruit is so naturally sweet and delicious. 

Why both ground and whole flax seeds? Whole flax seeds are for fiber and ground is for the heart healthy omega-3s. Walnuts are also for heart health and extra protein too. Chia seeds are a power house seed that also contains omega-3s, calcium, protein and insoluble fiber.

Because I make them so much, I’ve come up with some time and money saving tricks:

1. Buy fruit in season and freeze it.

2. Buy reduced bananas, peel and cut in 1/2 and freeze.

3. Use ground flax seeds instead of flax seed oil. 
It gives you the same health benefits at a much cheaper cost.

4. Get a double-wall insulated cup. 
It keeps your smoothie cold and it won’t spill in the car or at your desk.

You can also add other veggies to your smoothie if you want. I love to mix up cucumbers, mint, apples and kale. Also, instead of milk, you can use carrot juice, pineapple juice, etc. The best part about making a smoothie at home as that you can tweak it to be exactly YOUR favorite drink and also accommodate any food restrictions/allergies/preferences that you have. It really is a great easy to go meal in a cup. Cheers!

{ 6 comments… read them below or add one }

Holly July 18, 2012 at 7:56 am

Smoothies have been big in my diet this summer! I like using spinach most… have tried kale… are there any other greens that can be used?

I use a jumbo blender but your blender stick sounds enticing. I always make too much so I usually drink like two smoothies but it seems to be the right amount b/c I don’t find that I’m overly full. I just add a LOT of greens to mine.


Crystal W. (@EatDrinkClev) July 18, 2012 at 8:37 am

Getting the protein in there is key to feeling full – yogurt or tofu and the walnuts and chia really make a difference is feeling satisfied longer. And the stick blender is SO easy to clean I got rid of my regular blender. It won’t crush ice or anything like that but it’s perfect for this type of blending.


Lisa R July 18, 2012 at 12:44 pm

Very good post – i never think to make smoothies, because I don’t want all the fruit sugars, but adding the nuts/seeds/greens is an excellent idea that I will have to try.


MAA July 18, 2012 at 3:29 pm

Wow – these are packed with all kinds of goodness! Love that there’s no added sugar and lots of protein. Great recipe.


Megan July 19, 2012 at 3:56 pm

I love making my own smoothies. Technically Franz makes them. He needs to feel like he “cooks” once in a while:) For people out there who are new to the smoothies, go easy at 1st. My friend just started and get really bloated, etc. She’s cut back and is slowly increasing the amounts. And I agree with the cheap banana trick! Discount because they are too ripe? Perfect for baking & smoothies! I always slice the entire banana up & freeze. I’ll have to try this with tofu! I like that idea! Thanks for posting!


Julie @ Wearing Mascara July 23, 2012 at 11:52 pm

Adding mint to smoothies is a great idea.


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