SMOOTHIES 101
PREP TIME: variable
COOK TIME: variable
TOTAL TIME: variable
ANATOMY OF A SMOOTHIE:
- Base:
- use 1-2 cups of liquid (i.e. water, milk, green tea, juice, etc.)
- Fruit:
- 2+ fruits (both fresh and frozen work, though frozen may be easier as fruits are already pre-cut)
- For extra boost, add something green like kale, beet greens, spinach, avocado or arugula (don’t worry, the taste will be masked by the sweetness of the fruit).
- Thickness:
- Thickening agents with nutritional benefits: Greek yogurt, nut butter, oats, coconut meat, etc.
- Boosters:
- To make your smoothie more filling (i.e. as a meal replacement), consider using ingredients like protein powder or ground flax seeds.
GENERAL SMOOTHIE IDEAS:
- 1/3 yogurt or milk, 1/3 raspberries, blueberries or bananas, 1/3 oats or almonds
- 1/3 green tea or ice, 1/3 vanilla yogurt, 1/3 mango, add honey to taste
- 1/3 yogurt or milk, 1/3 banana, 1/3 peanut butter, add cinnamon to taste
- 1/3 banana or ice, 1/3 pomegranate juice, 1/3 almond butter, add ginger to taste
MEAL REPLACEMENT SMOOTHIE IDEAS:
- Almond, Banana, and Flax Smoothie
- 2 large bananas; frozen or fresh
- 1 tbs of almond butter
- 2 tbs of flax seeds
- ½ cup almond milk
- 1 tsp honey or maple syrup
- Oatmeal, Banana and Strawberry Smoothie
- ½ cup whole oats
- 1 cup almond milk
- 1/2 cup plain low-fat yogurt
- 2 cups frozen strawberries
- 2 ripe bananas
- 1 tbs honey
- 1/2 tsp vanilla extract
- Peanut Butter, Banana, and Jelly Smoothie
- 1 ripe banana
- ½ cup almond milk
- 2 tbs peanut butter
- 1 cup mixed frozen berries
- Avocado and Banana Protein Smoothie
- 1 cup almond milk
- 1/3 ripe and frozen avocado
- ½ ripe banana
- ¼ cup whey protein powder
- 1 tsp flax
- Chocolate Berry Smoothie
- 2 tsp cocoa powder
- ¾ cup of frozen berries
- 1 ripe banana
- 1 tbs chia seeds
- 1 cup almond, soy or coconut milk
- 1tbs honey or maple syrup
- 1 cup ice
