Cooking Light Smoothies & Snacks - June 2022

100 Pages·2022·207.3 MB·English

LOVE MAGAZINES?
WE’RE LOOKING FOR ENTHUSIASTIC
READERS TO GIVE THEIR
OPINIONS ON OUR FOOD, COOKING,
DECORATING, REMODELING,
GARDENING, AND HOLIDAY ISSUES.
Join our Magazine Advisers Community
to get exclusive previews of our issues and
tell us how we can make them even better.
It takes only a few minutes, and as a special
thank-you, you can enter to win $10,000.*
Plus, as you participate in future surveys,
you’ll be eligible for other sweepstakes prizes.
SECRETS
OF GETTING
tiny spaces
TF29HIX AQETUS C ICUKR E ULCLATWLUOIONMSWDAE!RT TYE
CLUTTER p. 78
WORK FROM
HOME WITHOUT
THE MESS
THREE
WEEKEND
CLOSET
MAKEOVERS
TAME
YOUR INBOX
FOR GOOD
ADD CALMING
BEDSIDE
STORAGE
EARLY SPRING 2021
NO PURCHASE OR SURVEY PARTICIPATION IS NECESSARY TO ENTER OR WIN. Subject to Offi cial Rules at Meredith.com/ReaderSweepstakesRules. The $10,000 Reader Survey
Sweepstakes begins at 12:00 am ET on October 1, 2021, and ends at 11:59 pm ET on September 30, 2022. Open to legal residents of the 50 United States and the District of Columbia,
21 years or older. Sweepstakes is offered by Meredith Operations Corporation and may be promoted by any of its publications in various creative executions online and in print at any time
during the sweepstakes. Limit one (1) entry per person and per email address, per survey. Void where prohibited. Sponsor: Meredith Operations Corporation.
SMOOTHIES
&& SSNNAACCKKSS
SENIOR FOOD EDITOR MEREDITH PREMIUM PUBLISHING
Anne C. Cain, MPH, MS, RDN EDITORIAL ADMINISTRATION
CONTRIBUTING EDITOR EDITORIAL DIRECTOR
Lauren Moriarty Jill Waage
DESIGN DIRECTOR EXECUTIVE CREATIVE DIRECTOR
Tempy Segrest Michael D. Belknap
PHOTOGRAPHY DIRECTOR ASSISTANT MANAGING EDITOR
Paden Reich Jennifer Speer Ramundt
ART DIRECTOR LEAD BUSINESS OFFICE ASSISTANT
Emily Johnson Gabrielle Renslow
OPERATIONS EDITOR DIRECTOR, FOOD STUDIOS
Diane Rose Keener Allison Long Lowery
CONTRIBUTING DESIGNERS DIRECTOR, TEST KITCHEN
Liane Burns, Jennie McClain Shannon Lynn Blanchard
CONTRIBUTING COPY EDITOR
Jacqueline Giovanelli
MEREDITH PREMIUM PUBLISHING
CONTRIBUTING PROOFREADER
VICE PRESIDENT & GENERAL MANAGER
Susan Roberts McWilliams
Jeremy Biloon
PHOTOGRAPHERS
VICE PRESIDENT, GROUP EDITORIAL DIRECTOR
Antonis Achilleos, Victor Protasio
Stephen Orr
CONTRIBUTING PHOTOGRAPHER
DIRECTOR, EDITORIAL OPERATIONS & FINANCE
Caitlin Bensel
Greg Kayko
PROP STYLISTS
EXECUTIVE DIRECTORS, BUSINESS
Christine Keely, Claire Spollen
DEVELOPMENT & PARTNERSHIPS
CONTRIBUTING PROP STYLISTS Megan Pearlman, Nina Reed
Kay E. Clarke, Audrey Davis, Thom Driver
DIRECTOR, BRAND MARKETING
FOOD STYLIST Jean Kennedy
Margaret Monroe Dickey
BRAND MANAGER
CONTRIBUTING FOOD STYLIST Kate Roncinske
Rishon Hanners
SENIOR BRAND MANAGER
CONTRIBUTING PRODUCTION MANAGER Katherine Barnet
Greg Amason
ASSOCIATE BRAND MANAGER
ADMINISTRATIVE ASSISTANT Samantha Lebofsky
Christina Snyder
ASSOCIATE BUSINESS DIRECTOR
Jenna Bates
SENIOR VICE PRESIDENT &
BUSINESS MANAGER
GROUP PUBLISHER
Lisa Carlson
Mark Josephson
DIRECTOR, PREMEDIA SERVICES
[email protected]
Amy Tincher-Durik
DIRECTOR, QUALITY
Joseph Kohler
PREMEDIA TRAFFICKING SUPERVISOR
Jacqueline Beard
ASSISTANT DIRECTOR, PREMEDIA IMAGING
Michael Sturtz
COLOR QUALITY ANALYST
John Santucci
DOTDASH MEREDITH
PRESIDENT, LIFESTYLE
Alysia Borsa
Copyright © 2019, 2021 Meredith Operations Corporation. All rights reserved.
No part of this book may be reproduced in any form or by any electronic or mechanical means, including information storage and
retrieval systems, without permission in writing from the publisher, except by a reviewer, who may quote brief passages in a review.
COOKING LIGHT is a trademark of TI Lifestyle Group, LLC, a subsidiary of Meredith Operations Corporation, registered in the U.S. and other countries.
For syndication or international licensing requests or reprint and reuse permission, email [email protected].
PRINTED IN THE U.S.A.
000011 BBZZCC110011887788 MMaasstthheeaadd..iinndddd 11 FINAL 66//11//2222 33::0022 PPMM
CONTENTS
|
SMOOTHIES & SNACKS
COOKING LIGHT
4
SMOOTHIE BASICS 34

Consider this the ultimate guide to freezing,
blending, and drinking the perfect smoothie.
10
RISE & SHINE

Wake up to classic morning flavors, including
orange juice and yogurt.
22
GO GREEN

Channel your inner green goddess with
virtuous smoothies packed with everything
from cucumber to avocado to, yes, kale.
32
SWEET TREATS

Satisfy your sweet tooth with refreshingly
good-for-you frozen treats.
42
CHOCOLATE

Just when you thought you couldn’t love
smoothies more, we added chocolate.
48
PREP SCHOOL

Make busy weekday mornings even easier with
our tried-and-true smoothie prep tips.
52
BOWL ME OVER

These beautiful bowls are a photogenic twist
on the classic smoothie.
68
PEANUT BUTTER
You won’t believe how easy it is to whip
up a batch.
72
MUNCHIES

Enjoy crunchy, creamy, salty, and sweet snacks.
ETCETERA
95
HEALTHY EATING GUIDELINES

96
86
INDEX

2
COOKING LIGHT
CCLL__SSmmooootthhiieessSSnnaacckkss__0000aa__FFMM..iinndddd 22 FINAL 44//2222//2211 33::4455 PPMM
44
SAY GOOD-BYE
TO SO-SO
SMOOTHIES
AND MINDLESS
MUNCHING
Think beyond bananas—smoothies are
vessels for a myriad of tasty ingredients.
In fact, these frosty beverages are a great
way to add extra veggies, protein, and
calcium to your diet. We’ve compiled our
favorite recipes, from jewel-green drinks to
decadent dessert-style sips to gorgeous
smoothie bowls. Enjoy the smoothies on
their own, or pair a smaller portion with
our healthful snacks that make the most of
good-for-you ingredients. Whether you’re
craving crunchy, creamy, salty, or sweet,
there’s a guilt-free munchie that’s ideal for
an afternoon pick-me-up or lunch box treat.
63
Cheers!
The Editors
3
SMOOTHIES & SNACKS
CCLL__SSmmooootthhiieessSSnnaacckkss__0000aa__FFMM..iinndddd 33 FINAL 44//2222//2211 33::4455 PPMM
CCLL__SSmmooootthhiieessSSnnaacckkss__0000bb__BBaassiiccss..iinndddd 44 FINAL 44//99//2211 1100::3355 AAMM
SMOOTHIE
BASICS
Top 5 Health Benefits of Smoothies
1. One smoothie can pack in multiple servings of fruit or
vegetables (or both).
2. Antioxidants, vitamins, minerals, healthy fats, fiber, and
plant-based protein are just a sip away.
3. Smoothies are totally customizable and easily altered to fit
individual nutritional needs. Opt for fiber-rich raspberries or
choose carrot juice for a dose of immune-boosting vitamin C.
4. L ooking for a portable breakfast? Smoothies help you steer
clear of the drive-thru and avoid that mid-morning slump.
5. Naturally sweet smoothies satisfy your sweet tooth.
WOW!
You’d never guess that
cauliflower, cucumber,
spinach, and kale
power these delicious
smoothies. Find the
recipes on page 26.
55
CCLL__SSmmooootthhiieessSSnnaacckkss__0000bb__BBaassiiccss..iinndddd 55 FINAL 44//99//2211 1100::3355 AAMM
SIX

SMOOTHIE
DO & DON’T
s s
With the right blend of ingredients, a smoothie can be a nutritional
powerhouse—full of antioxidants, minerals, vitamins, and protein. But
a few misguided add-ins can leave you with a high-calorie, sugar-laden
dessert that’s anything but the healthy drink you had envisioned.
1. 4.
DO: DO:
Start with spinach. Try nut butters,
flaxseed, or tofu.
It’s easy to mask the flavor
DON’T:
DON’T:
of spinach, making it the Use natural sources of
Throw everything perfect choice for green- protein instead to help
Resort to sweet.
smoothie starters. Once sustain your energy
into the blender.
you’ve acquired a taste for If you’re looking to add throughout the day. A
It’s easy to treat a smoothie
greens, then begin more flavor to your small dose of peanut butter
as a free-for-all, tossing in
branching out to more smoothie, don’t or a tablespoon of flaxseed
handfuls and drizzles of
assertive kale or parsley. immediately turn to is a healthy way to add
various ingredients, but
3. sweeteners. protein to a smoothie.
this carefree method is an
Silken tofu is another great
DO:
easy way to add calories,
option and blends easily
sugar, and fat to your
Branch out. with other ingredients.
drink with surprisingly
6.
unhealthy results. DON’T: Herbs, spices, and extracts
can make a world of
DO: Drink a second difference. Fresh grated
serving. ginger adds a warming
Measure your
touch, while Sriracha
If you’re using a smoothie DON’T:
ingredients.
brings a little heat.
as a meal replacement, it’s
Measuring ingredients will natural to think you’ll need 5. Double the batch.
keep the nutrition stats in
a larger portion, but even if
If you want to make more
check, while also ensuring
you’re only adding more
servings, don’t double up
a good solid-to-liquid ratio.
fruit, the calories and sugar
on the ingredients—you
2. can creep up quickly.
may overfill the blender
DON’T:
DO: and have trouble getting a
Pour in protein smooth consistency.
Add fiber-rich
powder. DO:
DON’T: ingredients.
Protein powders are often
Work in batches.
To keep you feeling full filled with highly
Reach straight
long after your smoothie, processed ingredients that Ingredients need adequate
for kale.
try adding ingredients with are more suitable for space to blend, ensuring
We’re all about adding staying power, such as bulking up, so read the smooth results in the
greens to our smoothies, avocado or oats. Both are label to be sure you know blender. If you want less,
but don’t dive into kale great sources of fiber. what you’re buying. don’t downsize the recipe;
right away. It’s a bitter you may not have enough
green, and if you start ingredients in the blender
there, you may be tempted for it to process properly.
to add in too much sugar Instead, follow the recipe
to compensate. and freeze the leftovers.
6
COOKING LIGHT
CCLL__SSmmooootthhiieessSSnnaacckkss__0000bb__BBaassiiccss..iinndddd 66 FINAL 44//99//2211 1100::3355 AAMM
Smoothie Basics
CONCENTRATED JUICE:
Frozen fruit juice
concentrate allows you to
add fl avor, sweetness, and
texture at the same time.
HONEY:
Although slightly higher in
calories than sugar, honey is
sweeter, meaning you can
use less. Be sure to taste the
honey before you use it in
your smoothie or drink:
Intense honey might
overwhelm the other
ingredients.
MAKE
( HOW-TO )
TRE ATS
BLEND A SMOOTHIE
NATURALLY
Making smooth smoothies and velvety shakes isn’t
as easy as it might seem. Some ingredients can
leave behind chunks or get caught under the blades SWEET
in your blender. Follow this general technique to
create luscious smoothies and shakes:
The key to sweetening a
smoothie or drink naturally is to
fi nd ingredients that dissolve
Liquid ingredients should go in the blender well. Some sweeteners boost
fi rst, closest to the blades. This allows them
fl avor and texture.
to swirl inside the blender and incorporate all
of the other ingredients, preventing clumps
and chunks.
MAPLE SYRUP:
Maple syrup is available in
diff erent grades—the lighter
the color, the milder the
fl avor. Whichever you buy,
Add the next softest ingredients. Blend 20 to
be sure the label says “pure
30 seconds before stopping to scrape down
maple syrup” because
the sides of the blender to make sure
syrups labeled “maple
everything is mixing evenly.
fl avored” are usually a mix of
corn syrup and artifi cial
fl avoring.
SIMPLE SYRUP:
Add ice or other solid ingredients gradually as Simple syrup, made of equal
the blended mixture is fl owing. Most blenders parts sugar and water, is the
have a removable cap in the lid that allows for best way to use granulated
easy (and safe) access while blending. sugar in a drink. It’s
dissolved, so graininess
won’t be an issue.
7
SMOOTHIES & SNACKS
CCLL__SSmmooootthhiieessSSnnaacckkss__0000bb__BBaassiiccss..iinndddd 77 FINAL 44//99//2211 1100::3355 AAMM
( HOW-TO ) FREEZE FRUIT
FOR THICKER DRINKS
Frozen fruit creates a thick texture and a cold drink. Plus, freezing your own fruit
gives you the chance to use great-tasting seasonal fruit in smoothies year-round. The
best candidates are bananas, berries, and stone fruit, such as cherries, peaches, and
plums. Here’s how:
1. 2. 3.
Wash the fruit Arrange the Transfer the
and pat it dry; peel fruit on a baking frozen fruit to a
and remove pits sheet in a single plastic freezer
if necessary. Cut layer; freeze until bag, and store in
large fruit into the fruit is hard. small batches.
evenly sized pieces. For maximum
freshness, squeeze
out as much air
as you can before
sealing the bag.
EASY FREEZE
Place fruit in a
Hefty® Slider Freezer
Bag and seal.
BROUGHT TO
YOU BY HEFTY¨
( HOW-TO ) JUICE WITHOUT A JUICER
You don’t need a pricey juicing machine to make your own juices, but you do need to know a few
simple secrets. Fibrous ingredients such as mango and pineapple can create juice with stringy
textures; other fruits contribute pulp. Here’s a simple way to get smooth results:
1 2 3
BLEND STRAIN STIR
Place the ingredients Strain the mixture Stir in water or other
into a blender according through a colander or liquids to achieve the
to the recipe order; sieve to remove the desired consistency.
process until blended, solids; discard the solids.
scraping the sides
occasionally until the
mixture is well blended.
8
COOKING LIGHT
CCLL__SSmmooootthhiieessSSnnaacckkss__0000bb__BBaassiiccss..iinndddd 88 FINAL 44//2277//2211 99::2200 AAMM