(ARA) – With the abundance of fresh produce that accompanies the arrival of warm weather, you would think Americans’ diets would be healthier in summer than at nearly any other time of year. But what good are so-called “superfoods” like blueberries, fresh ginger and even eggs if you can’t get the kids (or your spouse) to eat them?

Plenty of experts agree that the solution is simple — sneak nutritious foods into dishes where they’ll be least expected. And a summer smoothie is a great way to do it. Kid-friendly and convenient for on-the-go adults, smoothies are the essence of summer refreshment. When you load them up with fresh superfoods — ingredients recognized for offering positive health benefits — smoothies also become a great way to take full advantage of summer’s nutritional bounty.

Blended with just the right balance of ingredients, practically any superfood will work in a smoothie. Here are a few ideas for what to toss in the blender:

* Blueberries — High in antioxidants like vitamins C and E, blueberries help boost the immune system naturally, combat free-radical damage and possibly even ease the effects of aging. Fresh or frozen, they’re a flavorful, health-filled addition to any smoothie recipe.

* Fresh ginger — For thousands of years, Asian cultures have relied on fresh ginger to aid in digestion. It’s also thought to have anti-inflammatory properties as well. You can use ground ginger, but most supermarkets now carry the fresh root, which will deliver the full flavor and health benefits.

* Egg whites — Egg whites are an unbeatable source of pure, fat-free, cholesterol-free, high-quality lean protein. A convenient option in a pourable carton, AllWhites brand 100 percent egg whites are pasteurized for safety, providing an easy way to add lean protein to a smoothie. Oprah Winfrey trainer Bob Greene incorporates AllWhites in his “Best Life Diet,” noting their ability to help keep your appetite in check.

* Honey — Not only is honey a great, natural alternative to processed sugar or chemical-based sugar substitutes to bring sweetness to your smoothie, its glucose is easily absorbed by the body and helps produce energy. It’s also thought to provide antioxidant and antibacterial benefits.

* Ground cinnamon — Studies show cinnamon may help regulate blood sugar, act as an anti-inflammatory and even an anti-bacterial. A popular flavor among kids, it’s also high in nutrients like iron and calcium.

* Sliced almonds (or other nuts) — Nuts are a good source of high-quality protein. Sprinkle a handful over the top of your smoothie to add protein and a fun crunch.

Here’s a health-filled summer smoothie recipe with ingredients designed to help boost productivity:

Blueberry Ginger Productivity Protein Smoothie

Preparation time: 5 minutes.

Ingredients:
1 cup frozen wild blueberries
1 container (6 ounces) fat-free vanilla yogurt
1/2 cup AllWhites 100 percent liquid egg whites
1/2 cup skim milk or soymilk
1 tablespoon honey
2 teaspoons grated fresh gingerroot
1/4 teaspoon ground cinnamon
2 tablespoons sliced almonds

Directions:
Combine all ingredients except almonds in blender. Cover and blend on medium speed until smooth. Sprinkle each serving with 1 tablespoon almonds. Serve immediately.

Makes two eight-ounce servings. Nutrition per serving: 124 calories, 18 from fat; 2 grams total fat; 0 grams saturated fat; 2 mg cholesterol; 87 mg sodium; 22 grams total carbohydrates; 3 grams dietary fiber; 7 grams protein.

For more great recipe ideas, visit www.betterneggs.com.

Courtesy of ARAcontent

Tightening the food budget needn’t mean sacrificing flavor or health, however. In fact, by stocking up on nutritious staples and an array of seasonings, it’s possible to become more frugal while enhancing your family’s meals. Some suggestions:

* Season those staples.

Not only are basic, natural foods — like whole grains and beans — inexpensive, they’re versatile. Take rice, for example: Flavor with basil, garlic and ginger and serve as a bed for in-season veggies, or sprinkle with curry powder for an instant stir-fry. Use it as the basis of a casserole, seasoned liberally with marjoram or gently with cayenne. Toss in a little rice — along with a pinch of cumin — to add body to your cup of soup or stew. Or stir up some aromatic rice pudding, flavored with cinnamon, nutmeg and vanilla. Treat other grains, beans and even seasonal produce, similarly — and make the most of your staples by spicing each dish distinctively.

Of course, you can also use spices to enhance your standard fare, turning yet another omelet or whole-grain pasta dish into something special. Ready-to-add seasoning blends of spices offer an easy route to give the meal some pizzazz.

* Buy in bulk.

Buying food items in quantity allows you to purchase at the very best prices. Buy exactly the amount you want of each bulk item at your natural food store, or, for convenience, shop online. Frontier Natural Products Co-op’s Web site, www.frontiercoop.com offers a wide array of bulk items, including herbs and spices; baking ingredients like cocoa, milk powder, baking soda, baking powder and active dry yeast; and other cooking ingredients like tapioca, grains, teas and dried vegetables.

* Rely on local, seasonal produce.

Growing your own is ideal, or you may want to join a Community Supported Agriculture (CSA) program, which will enable you to harvest fresh produce while supporting your local farmer. And of course you’ll want to schedule a regular trip to the farmer’s market to pick up what’s in season — to serve fresh or to put up for later months. Shopping for seasonal produce will provide the freshest and most economical buys at your local food store.

* Look for more frugal substitutions.

Replacing soda and other expensive drinks with homemade iced tea, for example, can provide savings as well as increased nourishment. Vary the tea — green, herbal, black — as well as the sweetener, if desired. And be sure to try your hand at developing your own custom blends; try a variety of teas, or mix tea with lemonade or juice.

Enjoy the taste and aroma of this delicious, economical tea:

Spiced Green Apple Tea

(Eight  servings)

Ingredients:

1 quart apple juice

1 quart green tea

1 cup Frontier Cider Mate

Directions:

Combine juice and Frontier Cider Mate in a pot. Bring just to a boil, reduce heat and simmer for 20 minutes. Add green tea and strain.

For more cost-saving ideas, visit www.frontiercoop.com/eatwellforless.

Courtesy of ARAcontent