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By Heide Kennedy, Arizona Farm Bureau Communications Intern

When my brothers and I were growing up, one of our favorite summer drinks included fruit smoothies. They were the perfect mix of slightly sweet, slightly tart, and super cold. The only time that we didn’t like them was if my mom made them, as she would always sneak in some kind of veggie, such as spinach or kale. Even though you could never taste it, just knowing that it was in there was enough to ruin it for us. Regardless, smoothies are a great way to get your daily fruits and vegetables in a refreshing, and yummy way.

According to registered dietician Kate Regan, if you add the right things and in the right amounts, smoothies can be quite the nutritional powerhouse. The first thing to ensure when making a smoothie is that you include a balance of all three macronutrients, carbohydrates, protein, and fats. Having a balance of all three helps to fuel you in the moment, and also provides you with lasting satiety.

Regan says that when it comes to specific ingredients to add, some provide an extra bang for your nutritional buck. Some of these include:

• Dark, leafy greens – Provides fiber, vitamin K, calcium, and antioxidants.
• Chia and flax seeds – These are a great source of fat and fiber.
• Hemp seeds – Not only do these provide fat and fiber, but they also contain all 9 essential amino acids.
• Nuts and Nut Butters – For fat, protein, and fiber.
• Beets – These are incredibly nutrient-dense. They are filled with phytonutrients, potassium, magnesium, fiber, phosphorous, iron, beta-carotene, folic acid, and vitamins A, B, and C.
• Cauliflower – This one is a little weird to think of in a smoothie, but it provides lots of fiber, phytonutrients, and indole-3-carbinol.
• Collagen powder
• Dairy products – These make the smoothie nice and creamy and add some healthy fats and protein.

What you put in your smoothie is entirely up to you and your preferred taste and consistency. Just make sure that you’re adding good, nutritious foods to your smoothie to ensure that it is as healthy as possible!

Arizona agriculture grows a HUGE variety of fruits and vegetables, and also produces lots of dairy products as well! Making a smoothie with fresh, local ingredients couldn’t be easier! Check out your local farmers market or grocery store and get some nutritious foods to add to your smoothies

For more information on what grows in Arizona, when it’s in season, and where to find it, check out the Fill Your Plate website!