Berry Fresh Smoothie

Healthy Fast Food
Berry Fruit Smoothie

Fresh fruit smoothies are an easy way to consume several servings of fruit at one time. I prefer to make my smoothies at home so I know exactly what’s in it. I purchase fresh berries, freeze them and use them throughout the week. This smoothie is high in folate, potassium, manganese, magnesium, vitamins C and K, antioxidants and flavonoids. Fresh fruit smoothies are also a great source of fiber. The berries are my smoothie staples, but I will vary the other ingredients. Sometimes I add a fresh banana, pineapple, oranges, grapes, cherries, peaches, etc. Be creative.


5-10 Strawberries
½ cup Blackberries
½ cup Blueberries
1 Kiwi
2-3 tablespoons yogurt (optional)
½ cup 100% juice

Combine in the blender until all ingredients have liquefied.

Healthy Fast Food Recipe


1 box Near East whole grain wheat pilaf
2 cups water, vegetable, or low sodium chicken broth
1 cup diced cooked chicken without skin
1 cup chopped fresh asparagus, snow peas, or zucchini
1 tablespoon olive oil or butter
1 tablespoon chopped fresh herbs (rosemary, thyme, parsley, and/or mint)
1/3 cup chopped raw nuts (pecans, walnuts, cashews, or almonds)


In a medium saucepan, bring 2 cups of liquid and 1 tablespoon butter or olive oil just to a boil.

Stir in wheat and content of Spice Sack and return to a boil.

Cover and reduce heat to low. Simmer 15-20 minutes or until most of the liquid is absorbed.

Add herbs, chicken, and nuts during the last 5 minutes of cooking.

Fluff lightly with a fork before serving.

Serve with a mixed green salad, raw or steamed vegetables.

Basic Brown Rice


Excellent source of vitamins and minerals
  • 1 cup brown rice
  • 2 cups water or clear broth
  • Olive or vegetable oil (optional)
  • 1 teaspoon salt (optional)


  • 1-quart (or larger) pot with tight-fitting lid


  • Measure 1 cup of brown rice. I generally use short-grain or medium-grain brown rice. Long-grain may need a little extra water.
  • Heat a little oil in the pot over medium heat, add rice and throughly mix with the oil. This cuts down on the stickiness of the rice, and it is optional.
  • Add 2 cups liquid and stir. Bring to a simmer and cover with a tight-fitting lid. Turn the heat to low and cook for 45 minutes. Remove the lid and stir to make sure there is no liquid at the bottom of the pot. Let cool, then serve.