Greg Duncan

His previous columns are archived HERE.

GREG DUNCAN

High Eatin' With A Blender

YouÕve eaten corn on the cob until you just canÕt eat any more, youÕre panicked at the thought of back to school and back to work reality, and you need a vacation from your vacation, right?

Put a little energy in your impending duties and save some time by making what has become a popular breakfast and lunch in 2006. Behold the return of the blender!

Whether you are a child or adult, the skills required to assemble nutritious blender smoothies are minimal. Adults can give kids a lesson in preparation and vice versa, as is often the case.

What you need for great smoothies are lots of ingredients and the healthier the better is the rule of thumb. Fruit, juices, yogurt and even fresh veggies often make their way into family sized batches. Ingredients like fresh ginger and brewers yeast can boost flavor and the health benefit all at once. The one rule is that really are no rules. If you like soymilk and tofu go for it. Crave a chocolate smoothie --- why not?

Now is the time to get supplies for school and more importantly, supplies to send everyone off for the day with a healthy start. Your stomach and your brain both need food, folks, and a smoothie can do the just the trick while saving a lot of dishes and effort. Pack one away for a mid-day energy boost and reap the rewards, I say. Here are three ideas to get you started.

Back To School Fruit Smoothie

1 kiwi, sliced
1 banana, peeled and chopped
1/2-cup blueberries
1-cup strawberries
1-cup ice cubes
1/2 cup orange juice
1 (8 ounce) container peach yogurt

In a blender, blend the kiwi, banana, blueberries, strawberries, ice, orange juice, and yogurt until smooth.

Strawberry Oatmeal Breakfast Smoothie

1-cup soymilk
1/2 cup rolled oats
1 banana, broken into chunks
14 frozen strawberries
1/2-teaspoon vanilla extract
11/2 teaspoons sugar or honey

In a blender, combine soy milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. Pour into glasses and serve.

Vegetable Smoothie

2 cups tomato juice
1/2 cup chopped red bell pepper
1/2 cup peeled and chopped cucumber
3 tablespoons lemon juice
2 tablespoons chopped scallions
2 teaspoons Worcestershire sauce
1/4-teaspoon salt
1/4-teaspoon fresh-ground pepper
1/4-teaspoon hot-pepper sauce

Make the smoothies: Combine all ingredients in a blender and process until smooth -- about 3 minutes. Chill for at least 30 minutes. Fill 4 glasses with ice and divide the smoothie mixture among the glasses. Serve immediately.