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  • Dr. Sandra Chiu

Smoothies, Smoothies, Smoothies

It’s getting warmer outside. This week, cool off with one of Dr. Chiu’s favorite smoothie recipes - each one is packed with ingredients that have been proven to benefit #eyehealth!

Here are my 3 favorite smoothies packed with ingredients that are good for your eyes! Which one do you like?



Goji Berry Smoothie


Goji berries are an excellent source of zeaxanthin, making this smoothie a carotenoid powerhouse.


Ingredients:

  • ¾ c coconut water

  • ½ c fresh or frozen raspberries

  • ¼ c frozen mango chunks

  • ¼ c sliced peeled cucumber

  • 1 tbsp goji berry powder

  • 1 tbsp coconut oil


In a blender, combine coconut water, raspberries, mango, cucumber, goji berry powder, and coconut oil. Blend until smooth. If a thinner consistency is desired, blend in more coconut water as needed.


TIP: Goji berry powder can be found at health food stores.



Melon Matcha Green Smoothie


Matcha contains even more antioxidants than regular green tea, but you'll want to enjoy this smoothie immediately for the most benefits.


Ingredients:

  • 1 tsp matcha powder

  • 1 c hot (not boiling) water

  • 3 c packed/ chopped/trimmed kale

  • 1½ c chopped honeydew melon

  • ½ c ice cubes

In a small bowl, whisk the matcha powder with hot water until dissolved. Pour into a blender. Add kale, honeydew, and ice cubes. Blend until smooth. If desired add cold water as needed for a thinner consistency.


TIPS: Matcha green tea powder can be found at most health food stores and specialty tea shops. If you don't have matcha, you can replace it with regular green tea. Use 1 cup (250 mL) of brewed green tea in place of matcha powder and hot water.


If you have a high-speed blender, there's no need to trim and chop the kale before making your smoothie. For each cup (250 mL) of kale called for, use 1 average-size leaf with the stem (about 0.9 oz/25 g) and simply add it to the blender whole.



Berry Banana Green Smoothie


Berries and bananas are a classic smoothie combination, and the addition of kale makes it even more eye-healthy. Thanks to the vanilla and coconut or almond milk, you'll think you're drinking a milkshake!


Ingredients:

  • ¾ c unsweetened coconut milk beverage or plain almond milk

  • 1 tsp vanilla extract

  • 1 small banana (in chunks)

  • 1 cup packed baby kale

  • ¾ c frozen raspberries


Optional Add-ins:

  • 1 scoop protein powder

  • 1 tbsp hemp seeds


In a blender, combine coconut milk, vanilla, banana, kale, raspberries and any desired add-ins. Blend until smooth. If a thinner consistency is desired, blend in more coconut milk as needed.




(THE COMPLETE EYE HEALTH & NUTRITION GUIDE, Laurie Capogna, OD)

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