Did you know that Americans throw out 40% of their food? That is almost half— which is alarming, especially when you think about how almost half of the energy, water and land used for farming are wasted—YIKES!
One way to combat this is to use fruits, about to go bad, in smoothies. Remember to put bananas in the freezer before they get too ripe. You can freeze them in the skin (best for use in banana bread) or peel, slice and then freeze (best for quick additions to smoothies).
Learn what other foods freeze well. For example, guacamole and hummus can be frozen for later. Soups and most casseroles, such as lasagna, will freeze (think individual servings— for easy grab and go meals when needed). Foods that you don’t use up also freeze well like that half a jar of marinara or half a box of chicken broth. Transfer them to freezer-safe containers and freeze until needed. These suggestions help the environment and save money, a real win-win!
Check out our healthy smoothie recipe that uses kale and bananas.
1-2 cups of raw chopped kale
1 cup higher protein milk (such as Fairlife® or Carbmaster®-plain)
½ cup of frozen mango chunks
1 medium banana cut into slices and frozen
1 teaspoon fresh ginger minced
Place all ingredients and place into a blender. Blend until smooth and enjoy.
Yield: 2 servings
Nutrient Breakdown: Calories 172, Fat 0g, Cholesterol, 80mg. Carbohydrate 27g, Fiber 4g, Sodium 70mg, Protein 9g, Potassium 780mg.
Diabetes Exchanges: 1 vegetables, 1/2 milk, 1 fruit
Kim’s Note: This smoothie is easily turned into smoothie packets for the freezer. Simply put the kale, mango, banana and ginger into individual plastic zip-top bags and store in the freezer. When ready to make the smoothie place the contents of a packet into a blender with the milk and blend. Smoothie packets make morning smoothies a breeze to prepare.
Eat well, live well
Kim Beavers, contributor of the Augusta Family Magazine.