86: Smoothies All Year Long with Frances Largeman-Roth, RDN - a podcast by Liz Weiss, MS, RDN

On this week’s show, we’re making smoothies--but not just any smoothies. The blended drinks we’re making today are designed to support your family’s gut health and heart health and to deliver benefits like glowing skin, strong muscles, and calming chronic inflammation, which can wreak havoc on your health. Join us as today’s guest explains why delicious smoothies aren’t just a summertime treat. 

Frances Largeman-Roth is a registered dietitian, mom of three, avid runner, and author of Smoothies & Juices: 100 Delicious Recipes for Optimal Wellness. (See our Resources section below to learn how you can enter the giveaway for this amazing cookbook.) Frances is the founder of FrancesLargemanRoth.com, where you will find delicious recipes for the whole family and many free healthy eating guides. She’s a cookbook author and contributor to Today.com, Parents, and Parade. She has appeared on TV shows like Good Morning America and the Rachael Ray Show. Frances is a whiz when it comes to making smoothies!

On today’s show, we’ll share recipes made with unexpected ingredients like fresh and frozen peaches and oats. We’ll blend up one of my favorite recipes from the book for a Ginger Mango Orange Smoothie. Frances shares inside information about what to stock in your gut-healthy smoothie pantry. You’ll also get the scoop on protein powder and collagen and learn why you may want to add these to your smoothies. It’s time to break out your blenders again and make smoothies!

 

Show Highlights:

• The scoop on Frances’ country life after 12 years in Brooklyn as she raises her kids, 11, 9, and 6--and prepares to add a new puppy to the mix
• Frances’ work for food magazines, writing cookbooks, and her website/newsletter
• What mealtime looks like in Frances’ busy household
• Frances’ cookbooks: Feed the Belly (a guide for pregnant moms who want to eat a healthy diet), The Carb Lovers Diet, and Eating in Color (prompted by her picky daughter)
• Her latest cookbook, Smoothies & Juices, focuses on the nutrients packed into smoothies made with quality ingredients
• What you need to start your smoothie adventure: a blender, measuring cups, and freezer bags
• The ideal smoothie for gut health includes prebiotic fiber (good sources are bananas, oats, apples, kiwi, chia seeds, flax seeds, honey, and maple syrup) and probiotics (good sources are kefir and yogurt)
• Frances’ Gut Health Smoothie is made with kefir, kale, almond butter, banana, and kiwi
• Why you should add oats to your smoothies for body and texture
• Other surprising smoothie ingredients include avocado, chia seeds, and flax seeds
• Try Frances’ Ginger Mango Orange Cream Smoothie that’s made with carrots, ginger, mango, orange carrot juice, and vanilla yogurt
• Frances’ helpful tips:
• • Add juice to your blender before other ingredients
  • Add baby spinach for iron, fiber, and a mild sweetness
  • Clean your blender by adding two drops of liquid soap and water; blend it and it will clean itself!
• How smoothies and their powerful nutrients can boost immunity
• How smoothies can help improve your skin if you add collagen and beta carotene
• To reduce inflammation:
• • Reduce added sugars, refined carbs, and saturated and trans fats
  • Use grapes, cherries, turmeric, ginger, chia seeds, and blueberries
• In smoothies, avoid added sugar, but don’t shy away from the natural sugars in fruits and dairy ingredients because they provide energy and added nutrition
• Should I add protein powder to smoothies? Which ones are best? Check out Frances’ book for all the information you need
• Frances’ family favorite smoothies:
• • Strawberry Avocado Refresher: strawberries, avocado, frozen banana, lime juice, and ice
  • Banana Avocado Zinger: banana, avocado, baby spinach, coconut water, frozen pineapple chunks, chopped fresh parsley, and lime juice (jalapeno is optional)

 

Resources:

Giveaway: We're giving away a copy of Smoothies & Juices to one lucky U.S. winner. For a chance to win, post a comment in the comments section below and tell me about your favorite smoothie recipe and/or your favorite go-to smoothie ingredient. I'll pick one winner at random on December 16th at noon ET. Good luck!

Find Francis on the web:

Instagram and Twitter:

@FrancesLRothRD 

Get my FREE monthly FLR VIP newsletter with recipes and discounts

www.franceslargemanroth.com

Smoothies & Juices: Prevention Healing Kitchen

Author of Eating in Color and Feed the Belly

Contributor At Today.com and Parents magazine

Host of The Milk & Honey Kitchen with Frances on YouTube

Like me on Facebook!

Frances’ recommendation: Collagen -- unflavored collagen from Vital Proteins and the vanilla multi collage from Ancient Nutrition. Frances uses it in her coffee daily and also enjoys adding it to smoothies. 

 

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Website of Liz Weiss, MS, RDN