FALL Cranberry Persimmon Orange Smoothie
In the interest of eating with the seasons, I have some gorgeous Fall fruits – that I came across at the grocery store (and on sale – SCORE!) that I wanted to share with you so that you could incorporate these little beauties into your seasonal dietary rotation. The autumnal oranges and reds of the fruit hint at the fact that these fruits are ripe for the picking in the leaf-changing months (or in our case – already dropped). Their nutritional profile is jam packed with vitamins, minerals, antioxidants, Fiber and more.
I was looking to change up my morning smoothie and with the Fall fruits sitting on my counter, I came up with this smoothie concoction. Let me tell you, it’s a real winner. Filling, sweet/tart and pretty too.
Let’s check out the star players in today’s Fall smoothie recipe.
When choosing persimmons, keep in mind that there are two different varieties: hachiya, which are orange-red, shaped like acorns, and soft and jelly-like (feels like a water balloon) when fully ripe (this is the way you want it); and fuyu, which are yellow-orange, shaped like tomatoes, firmer when ripe, and can be sliced like apples. I still like my fuyu persimmons soft and mushy – super sweet at this point. Choose organic if you can.
Persimmons contain high levels of antioxidants like vitamins A and C. These nutrients are extremely important to protect eye retinal damage. Also it protects from cataract or age related macular degeneration. Persimmon contains highly beneficial nutrients which protect from free radicals – which protects the body from common disease.
Now, just one persimmon contains six grams of fiber (can we say healthy poop’s), which is already about a quarter of your recommended daily value. Fiber digests slowly, so it keeps you fuller longer. The fiber in persimmons, called pectin, is responsible for another appetite-controlling feature: pectin helps regulate blood-sugar levels to keep them from spiking, which can help prevent blood-sugar-crash-related cravings. My kind of fruit!!
** Note: Eating persimmon fruit with an empty stomach can cause diarrhea. Also eating in excess also cause diarrhea due to its high tannin content. So be safe and eat persimmon in limited quantity or blended with other ingredients to buffer the effects. Also, Diabetes patients should stay away from it as it contains high amount of sugar.
I adore this tart, little berry because it is an all-star food, and with good reason. Cranberries contain a powerful cocktail of protective phytonutrients; plant chemicals that contain protective, disease-preventing compounds (flavonoids and phenolic acids) that act as antioxidants in the body. I have you liking them too already, right?
Cranberries are high in vitamin C, and have antioxidant and antibacterial effects in the body. In clinical studies, cranberries have been shown to help maintain a healthy urinary tract ( contains natural chemicals that act as antibacterial agents and preventing E. Coli which is the bacteria largely responsible for urinary tract infections, from sticking to the walls of the urinary tract.) AND Cranberries are especially beneficial to the eyes (they significantly improve symptoms of cataracts, macular degeneration, and diabetic retinopathy). Liking them more and more! Again, choose organic if you can. With the Holidays around the corner, they are available right now, so stock up while they are available – I am. Keep an eye out for sales – That’s how I found mine.
- 8 oz. organic cranberries
- 1 large organic orange - peeled - See NOTE below for TIP
- 1 organic persimmon - ripe - cut off top
- 1/2" knob fresh ginger root
- 2 bananas
- 3 TB. raw honey or liquid stevia to taste (8 drops) - I used NuNaturals brand
- 1 tsp. cinnamon
- 1 tsp. vanilla extract or 1/4 tsp. vanilla bean powder
- 1 cup organic coconut milk - canned
- 1 1/2 cups fresh water
- (optional) heaping TB. of greens powder of choice
- Put all ingredients into a high powered blender (I use a Vitamix) and blend until creamy and smooth. Top with favorite toppings if you so desire.
- If using an organic orange, zest the peel before peeling and discarding. You now have fresh orange zest to use in any recipe. If you don't have anything to use it in right away, FREEZE it on a small plate, then wrap frozen zest ball in foil and keep in freezer storage container. I love to use orange zest in smoothies, tonics, desserts, and savory meals. Don't waste. Use as much of your food as possible.
** Tip: If using an organic orange, zest the peel before peeling and discarding. You now have fresh orange zest to use in any recipe. If you don’t have anything to use it in right away, FREEZE it on a small plate, then wrap frozen zest ball in foil and keep in freezer storage container. I love to use orange zest in smoothies, tonics, desserts, and savory meals. Don’t waste. Use as much of your food as possible.
I wanted to share this picture of the dogs the morning I made this Fall Smoothie recipe. They don’t usually line up all together like this so I thought it was sweet.From left to right: Meg, Gigi and Blackie. The furry kids say “WOOF” – Hello!