Fruit smoothies can get a bad wrap. Too much sugar, not enough fibre etc. The best way to avoid this is to keep it as true to form as possible. This means using fresh ripened fruit with the skin on and water to help it blend plus a cheeky special guest, spinach.
I find spinach goes exceptionally well with berry based smoothies. Introducing a vegetable, or leafy greens in general, to a smoothie will help to add bulk and fibre which will slow down the absorption of fruit sugars. I also add a heaping teaspoon of ground flax seed to my smoothies as flax seeds continue good fats. It is a good idea to add flax seeds or any other healthy fat to a smoothie as some vitamins are fat soluble and some are water soluble. This means your body needs one or the other to absorb certain vitamins. It is also important to use ground flax seeds or else the seeds will just pass through you.
Time for the recipe:
1 cup strawberries
1 cup nectarines
3 pods frozen spinach, or one compressed cup of baby spinach leaves
1 heaping teaspoon ground flax seed
1 cup of water
Blend together and enjoy. If you use frozen fruit and vegetables which I do for smoothies I just portion them out the evening before and let it all thaw in the fridge and blend it in the morning. Frozen produce is great when you want to “catch” certain items in season; just wash, cut and freeze in a single layer before placing the produce in freezer bags.