• 1/2 cup Coconut Milk (see recipe below)
• 1/4 cup Orange Juice
• 1 tsp Lime Juice
• 1/4 cup Pineapple (peeled and chopped)
• 1 cup Papaya (peeled, seeded and chopped)

In blender, combine coconut milk, orange juice, lime juice, pineapple and papaya. Process until smooth.

Coconut Milk

• 1/2 cup Coconut (fresh and shredded)
• 1/2 cup Boiling water
• 3 tsp Vanilla Bean (chopped)

In blender, combine water, coconut and vanilla bean. Process until it is smooth. Let cool and store in refrigerator for no more than one week.

• 3/4 cup Orange Juice (fresh squeezed)
• 1 tsp Lime juice
• 1/4 cup Pineapple (peeled and chopped)
• 1/4 cup Watermelon (peeled, seeded and chopped)
• 1/4 cup Mango (peeled, pitted and chopped)
• 1/4 cup Papaya (Peeled, seeded and chopped)
• 1 Banana (ripe, peeled and chopped)

In blender, combine orange juice, lime juice, pineapple, watermelon, mango, papaya and banana. Process until smooth.

The United States Cancer Institute recommends that everyone eat at least five servings of fresh vegetables and three servings of fresh fruit every day. Most of us come short of the daily-suggested amount of servings. Luckily there’s an easy way to get more servings of fruits and vegetables in your diet—by drinking them!

In every issue, we feature a different smoothie and the benefits of the ingredients used in the recipe. Our goal is to get you to experiment making smoothies and realizing how healthy they are and just how easy they are to make and enjoy.

The reason smoothies are so nutritious is that they enable your body to absorb more vitamins and minerals than if you ate the fruits and vegetables whole. Blending fruits and vegetables together also helps to break down the fiber within them, and it’s in the fiber where most of the nutrients are found. These vital nutrients are then released in a form that can be more easily used and absorbed into your body.

All you need to get started is a liquid, a blender, and some fresh fruits and vegetables. You don’t even need a recipe to get started. Experiment with different combinations and see what you can come up with. You can also do a search on the Internet or just pick up one of many smoothie recipe books.

There are plenty of delicious, healthy fruit options to choose from:

Orange – High in vitamin C and limonene. With all citrus fruits, it is an excellent all around fruit.

Pineapple – Good source of potassium, some iron and vitamin C and adds sweetness and helps thicken smoothies.

Watermelon – Contain vitamins A and C, iron, and potassium. Blends well with other fruits.

Mango – High in vitamin A, vitamin C, potassium, niacin and fiber. Also helps make smoothies thick and has a wonderful taste.

Papaya – High in vitamins A and C and potassium. They blend well with other fruit and helps give the smoothie a smooth texture.

Banana – High in potassium and vitamin B6. They are also said to help strengthen the stomach lining and protects the stomach from acids.

Coconut Milk – great for replacing milk and sugar products.

There are many other beneficial ingredients you can try as well. Yogurt, for example, is a good source of calcium, phosphorus, vitamin B2, potassium and protein. Flaxseed oil is another wonderful smoothie option since it’s the best source of essential Omega-3 fatty acids, which help lubricate joints and prevent absorption of toxins.

Eating the recommended servings of fruits and vegetables can be a struggle. Why not make it easy on yourself and your family by making smoothies? Not only are they easy to make, they’re healthy and delicious for you.