A smoothie is a thick and creamy beverage made from pureed raw fruit, vegetables, and sometimes dairy products (e.g. milk, yogurt, ice-cream or cottage cheese), typically using a blender. It is a healthy and refreshing drink.
What can you put in a smoothie?
Picking any fruit to add in it, works great. It can be just one fruit or a combination of fruits as one prefers.Ideally, 2-3 cups of fruit is best for a richer and sweeter taste.
Strawberries, Blackberries, Blueberries,Banana’s, Kiwi’s and Raspberries work perfectly as a base in smoothies.
In warmer weather, you can make yourself a tropical smoothie with fruits like pineapple, mango, banana with an addition of blueberries or peach to dive it a summer twist and switch it up a bit.
Do you add Fresh or Frozen fruit?
Frozen fruit is best for a smoothie because the smoothie blends thicker and also is really cold to enjoy after blending.
Fresh fruits when added as is, makes the smoothie more watery. If you don’t have frozen fruit and only have fresh fruit handy, then freeze your fresh fruit for 30 minutes before blending. Adding a cup of ice to fresh fruit and blending it till smooth, also assures us a thicker smoothie.
Yogurt/Curds works best as a thickener .Some prefer to use unsweetened Greek yogurt or vanilla yogurt.Peanut butter or Almond butter also works well.
Traditionally, 1/2 cup of thickener is ideal.
If you enjoy your smoothie thinner, you can lessen the amount of thickener or skip it all together.
Choosing a liquid to add in a smoothie is also based on one’s preference. Ideally it would require 1 1/2 cup of liquid, but if you are skipping the thickener, you could use less liquid as well.
Whole milk or Fruit juices work well as liquids in a smoothie.
If you want a nutty flavor, almond milk would work best.
For a more tropical, richer , creamier flavor use Coconut milk.
Throwing some additional add in’s for health benefits or for flavor also helps.
Spinach, Kale, Flax seeds (for Omega-3’s), Oats (high in fiber),Chia seeds and Hemp hearts (high in protein), Matcha (promotes heart and Brain health, also helps in weight loss), Turmeric and Ginger( as anti-inflammatories) up the health quotient in a smoothie.
Addition of mint, vanilla extract, cinnamon or honey for flavor would take the smoothie to the next level.
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How to make a smoothie?
Smoothies are so healthy, refreshing and the perfect way to pack some extra fruits and veggies into your diet.
Making it is no rocket science.There’s really not many ways to mess up a smoothie! All you do basically, is to throw all your ingredients into a blender and blend until smooth.
What does a smoothie do for you ?
- A healthy way to start your day with the right amount of protein, carbs & healthy fat for breakfast. It can be an easy replacement for a meal & can be consumed as brunch.
- Our intake of fruits & veggies improves with it,
- Boosts our protein intake thus helping build muscles & in aiding in weight loss, improving body composition.
- Helps replace high calorie meals , thus replacing the need to eat unhealthy fast foods.
- They are nutrient dense & provide, fiber, vitamins &minerals.
Storing smoothies for Meal Prep
If you are into meal prepping for the entire week, then you can store them in a freezer or refrigerator until ready to use. They are good in the refrigerator for 3 days and in the freezer for up to 3 months.
To store, it is best to assemble all the ingredients in airtight containers and place it in the freezer. When you are ready to use them, then add the liquid.
Smoothies can be stored in,
- Glass mason jars (doubles as a container to drink out of)
- Freezer safe ziplock bags
- Reusable produce bags
What is the most popular smoothie?
Green smoothies are very popular for health reasons.
What is a Green Smoothie?
A green smoothie typically consists of 40–50% green vegetables (roughly half), usually raw green leafy vegetables, such as spinach, kale, swiss chard, collard greens, celery, parsley, or broccoli, with the remaining ingredients being mostly or entirely fruit.
Wheatgrass and spirulina are also used as healthful ingredients.
Most green leafy vegetables have a bitter flavor when served raw, substituting them with less-bitter vegetables (e.g. baby spinach) or combining with certain fruits like banana softens both the flavor and texture
List of my smoothie recipes
The Bottom Line
Now that you know all about smoothies , what goes into them and how to make them, I hope you give them a try with some healthy combinations this summer.
Share your feedback in the comments section below once you give my recipes a try!