Homemade smoothies are an incredibly delicious way to get nutrition - and you don't even need to leave your kitchen.
This list provides a quick start guide on how to make your perfect smoothie. We start off by providing examples of a base, then examples of fruits, veggies and other tasty ingredients you can add along the way. Don't see your favorite fruit or veggie listed? Go ahead, throw it in there.
Remember to choose unsweetened and/or sugar-free ingredients to help keep a healthy smoothie...healthy. Enjoy!
Pictured below: Raspberry-Banana Breakfast Smoothie
Let's get started...
Add one (or more) of the following into your blender:
Water (basic starter, keeps your smoothie low-cal)
Milk (cow milk, almond milk, soymilk, rice milk, oat milk, hemp milk, etc.)
Yogurt (frozen or non-frozen)
Juice or other favorite liquid
Ice cream (more for your desserty smoothies - choose low carb or no sugar added varieties)
Blend in one shake mix for easy nutrition:
*Each shake mix provides 5g of fiber, 15g of protein, 24 essential vitamins & minerals, and only 1g of sugar.
Pictured right: Orange Strawberry Banana Smoothie
Tasty fruit combinations:
Orange, strawberries, banana
Mango juice, peaches, orange sherbet, strawberries
Pomegranate juice, strawberries, blueberries
Pineapple juice, pineapple sherbet, bananas, strawberries
Banana, frozen berries
Mango, banana, peaches
Strawberries, raspberries, banana, blueberries
Avocado, kiwi, banana, honey
Banana, kiwi, strawberries, hint of pineapple
These veggies blend well with their light, sweet flavor:
Spinach (fresh has a lighter flavor than frozen)
(For a delicious greens smoothie, add the following combos: parsley + pineapple or mint + coriander)
NOTE: If your little one is "green" sensitive, blueberries are great at hiding green colors!
A variety of other yummy additions:
Peanut butter or other nut butter
Flax seeds (either grind them ahead of time, or grind them in your blender if it's a high quality blender)
(Avocados and cashews create a real creamy texture)
SOME HELPFUL TIPS:
Smoothie rule of thumb: Begin with 1 cup of the base, then add 1/2 - 1 cup of each veggie/fruit (for 1 big or 2 little smoothies).
Fresh fruits and vegetables blend easily and end up in a more liquid consistency than does frozen.
If you're using all fresh ingredients, but would like it colder, blend in some ice.
Add orange juice (or fresh lemon, lime or orange) to help mask the taste of greens.
Add orange juice as an easy way to "tang" up your smoothie.
Do you have fruit that is getting overripe?... perfect! Cut it up and store it in the freezer (using freezer bags or airtight containers) - great for smoothies!
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