Here is everything you need to know about how to make a smoothie! From easy ingredients to super food extras, you’ll find all the information you need to get started making the most delicious and healthiest smoothies.
1. Choose a Liquid
Add about 1 to 2 cups of liquid to the blender first.
Water – This is the easiest and cheapest liquid option. Often the fruit has enough flavour on its own that you don’t need added juice or milk. Even if you do use juice, water helps to cut the natural sweetness so the juice flavour doesn’t become over powering.
Dairy Milk – Milk has a neutral flavour that isn’t really noticed when you make a smoothie. It adds a rich and smooth taste while letting the flavour of the fruits and veggies shine through.
Soy, Almond and Coconut Milk – These are good alternatives to dairy milk. They are a great source of protein, and calcium and they tend to last quite a bit longer than dairy milk.
Juice – Use unsweetened juices to add even more natural vitamins to the smoothie or as a natural sweetener. Apple juice is an easy sweetener if you don’t want to add sugar. You might want to mix it with equal amount of water just to tone down the natural sugars a bit.
Coffee – Frappucino anyone? Enough said!
2. Choose your fruits and vegetables
Add about 1 to 2 cups of fruits and/or vegetables.
The sky is the limit when it comes to fruits and vegetables to add to smoothies. Bananas are a favourite since they have a smooth and neutral flavour that tends to go well with just about anything. Great fruits to include are:
- Bananas
- Berries (strawberries, blueberries, raspberries, blackberries)
- Mango
- Pineapple
- Peach
- Apple
- Melon
- Cherries
- Apricot
If you stick to fruit smoothies, it’s pretty difficult to make something that tastes bad. Once you start dabbling in vegetables you should either use a recipe, or be prepared to drink some very odd tasting smoothies until you work out the kinks! Here are some vegetables to try:
- Carrot
- Kale
- Spinach
- Avocado
- Cucumber
- Broccoli
And while we are at it, try to include some of the super foods from the list below. These will give you the most bang for your buck as far as nutrients and antioxidants are concerned:
- Blueberry
- Citrus
- Grapes (red/black)
- Kiwi
- Spinach
- Kale
- Coconut water
3. Add Some Extras (optional)
Need a heartier smoothie to last you all morning? Or are you looking to add some new flavours? Consider adding one or two of the following:
- Uncooked Oats
- Yogurt
- Ice Cream
- Protein Powder
- Peanut Butter
- Tofu
- Cinnamon, vanilla or nutmeg
- Honey, brown sugar or agave nectar
Or if you want the absolute healthiest smoothie you can possibly imagine, try adding one or two of these less common, but amazingly nutritious ingredients to turbo charge your smoothie:
- Spirulina Powder
- Goji Berries
- Wheatgrass
- Hemp Seeds
- Aloe Vera
- Chia Seeds
- Flaxseed
- Cacao Powder
or Cacao Nibs
- Salba Ground
5 Healthy Smoothie Recipes
There are tons of options when it comes to smoothie recipes. Here are 5 healthy and delicious recipes to try:
Beet Strawberry Banana Smoothie:
Chocolate Peanut Butter Smoothie:
Now for some tips:
Tip #1: Buy a high quality blender. A cheap blender with a weak motor is not going to be able to make your smoothie all that smooth. A blender such as the Vitamix 5200s
Tip #2: Use frozen fruits and veggies as opposed to fresh. Frozen fruits and veggies are frozen shortly after they are harvested, maintaining most of their nutrition. “Fresh” fruits and vegetables have to travel from the farm, sit in a warehouse, ship to the grocery store and then be put on display until you buy them, causing them to lose some of the nutrients. Besides, big bags of frozen fruit are very affordable and will last way longer!
Tip #3: If you are using mostly fresh ingredients, add some ice to thicken it up, cool down the temperature and give it a better smoothie texture.
Source : onelittleproject.com
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