The Top Ten Fruits of Choice for Your Healthy Smoothie

Avocado: One day, I want to own avocado trees. This gorgeous, creamy little delight is a source of excellent fat and vitamins for your body, is extremely filling, and goes very well as a base fruit in your smoothies. It is very low in sugar and adds a great texture to smoothies. The skin and pit are inedible. Oh, and as far as protein goes, avocados have all eighteen essential amino acids to be a complete protein food. Good news if you’re cutting out meat!

Apple: An apple a day keeps the doctor away, right? This nutritious fruit, which is high in vitamins and minerals, is excellent for you. No need to peel your apples, but don’t eat the seeds or the stem. Never freeze apples; always use fresh ones in smoothies. You can choose any type of apple that you like. Just note that green apples are sour, so if you want the apple to act as a sweetener in your smoothie, use yellow or Fuji apples.

Berries (Blueberries, Strawberries, Raspberries, Blackberries, Cranberries, Grapes): Tiny, tasty, and tantalizingly colorful, berries are also powerful allies for your health, protecting everything from your head to your heart. These antioxidant-rich little fruits are also low in sugar and mix wonderfully with the leafy greens. The recipes in this book use a mix of these berries, fresh or frozen. You can also explore additional berries. Berries play a big role in the eventual color of your smoothie!

Banana: The universal magical fruit that works fine in just about any smoothie, combines well with almost all flavors, and is oh-so-affordable. I remember when I lived in Iran, bananas were rare and such a treat. Bananas are full of nutrition and benefits for your body and mind—they help you overcome depression, thanks to their generous levels of serotonin! Bananas can also help with indigestion, alertness, and controlling your sugar cravings. Have bananas handy at all times!

Kiwi: I admit, I am not a big fan of kiwi, but this little fruit has more vitamin C than its other citrus cousins and is a popular addition to smoothies. Kiwi needs to be peeled, but can be used fresh or frozen. It helps boost your immunity, improve your digestive system, and regulate blood sugar. Use it as you desire.

Fig: The queen of all fruits to me, the fig is an ancient fruit from Asia that is exquisite in taste and texture, and it is a tremendous addition to any smoothie. Did you know that the Romans would give each other presents of figs on the first day of their new year? And fun fig religion factoids: Biblical tradition holds that Adam and Eve covered their nakedness with the leaves of the fig tree as they were expelled from heaven. And in Buddhism, the fig tree is a symbol of enlightenment. It is believed that the Buddha achieved enlightenment while sitting under a Bodhi tree (which is a type of fig tree). Buy fresh figs and freeze them. They are not cheap, but for this one, I’d say you’re worth the luxury!

Lemon: The fruit with a hundred purposes, I rub the juice of a fresh lemon on my skin as a wonderful face “mask,” put it in my water and salads, or juice it through a juicer and use fresh juice of lemon in smoothies. The ancient Romans believed that lemons helped your body fight off poison. Lemons are excellent for you, and a few drops of juice helps a smoothie last longer in the fridge. Always have a lemon handy!

Mango: An excellent base fruit for your smoothies, mangos are great both fresh and frozen. They give your smoothies a nice creamy texture and tons of nutrition, vitamins, and minerals, plus acts as a skin cleanser, and the fiber-rich nature of this yellow fruit fills you up. Peel and de-core them and get them ready for use!

Orange: Did you know orange and spinach go together like bread and butter? Me neither! But they do! Orange is a universally loved fruit, and you already know it’s a powerhouse of nutrition, antioxidants, and good for you. Using it in smoothies is fun; the citrus taste cuts down the bitterness of greens. Use your oranges fresh and peel them right before using, but no earlier. Never eat the peels!

Pineapple: If only this sweet juicy delicious darling was not so hard to peel! Pineapples are delicious, and can turn a super-green and bitter smoothie into a party you don’t want to miss. They are great if you are warding off colds, and they’re good for your gums and bones. They also act as a natural inflammatory for the body, so they help with the healing of bruises and injuries, too. Be sure to peel your pineapple completely and discard the hard middle section.