1/2 cup Apple Juice 1 cup Cooked Chopped Carrots 1/4 cup Applesauce 1 Piece Gingerroot, peeled and chopped (1/2-Inch) 1/4 tsp Ground Cinnamon 1/4 tsp Salt (or to taste) 1/8 tsp Cayenne Pepper (or to taste) In blender, combine apple juice, carrots, applesauce, gingerroot and cinnamon. Process as directed until smooth. Season with salt and cayenne.

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, vegetable and spice options to choose from:

Carrot – Extremely rich in vitamins A, B and C, iron, calcium, potassium and sodium. Their antioxidant rich carotenoids have been shown to cut cancer risk and lower blood cholesterol. Being naturally sweet, they can be used in almost any smoothie recipe.

Gingerroot – A cleansing herb. It stimulates blood flow to the digestive system and increases nutrient absorption. Ginger blends well with most fruits in smoothies.

Apple – Good source of vitamin A and some vitamins B and C. They are high in two important phytochemicals, pectin and boron. Lend a natural sweetness to smoothies.

Cinnamon – Has been shown to promote digestion and relive nausea. Helps the body use insulin more efficiently.

Cayenne Pepper – Stimulates blood circulation, purifies the blood and is most often used as a nerve tonic.

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.