Preparing a good smoothie is one of the tastiest ways to meet your daily need for vitamins and minerals. You can combine fruit and vegetables in many different ways without following a recipe. Consider what you have on hand and what your preferences are in terms of taste and texture. For example, blend peaches with yogurt if you want an extra creamy smoothie, or combine them with peanut butter if you want to get your fill of protein. You can customize the smoothie according to your diet without giving up making it delicious.
Ingrediants
Strawberry and Banana Smoothie
- 300 g of frozen strawberries
- 1 banana
- 250 ml of milk (you can use plant milk)
- 200 g of ice
- 1 tablespoon (20 g) of honey
Yield: 2 servings
Mango and Peach Smoothie
- 500 g of mango
- 450 g of peaches
- 300 g of Greek yogurt
- 120 ml of milk
- 1 teaspoon (2 g) of grated ginger
- Honey, to taste
- 4 fresh mint leaves (optional)
Yield: 2 servings
Vegan smoothie
- 1 frozen banana
- 50 g of frozen mixed berries
- 1 tablespoon (7 g) of flax seeds
- 1 tablespoon (16 g) of peanut butter
- 120-180 ml of vegetable milk, for example from soy or hemp
- 450 g of fresh spinach
Yield: 1 serving
Coconut and Berries Smoothie
- 230 g of blueberries
- 120ml coconut milk (unsweetened)
- 1 tablespoon of fresh mint leaves
- 1 teaspoon (5 ml) of lime juice
- 1 teaspoon (7 g) of honey
- 200 g of ice
Yield: 1 serving
Coffee smoothie
- 250 ml of cold coffee
- 250 ml of almond milk
- Half a frozen banana
- 1 tablespoon (15 g) of vanilla or chocolate flavored protein powder
- 2 ice cubes
Yield: 1 serving
Citrus fruit smoothie
- 1 orange
- ¼ of lemon
- 75 g of pineapple
- 60 g of frozen mango
- 200 g of ice
Yield: 1 portion '
Chocolate and Peanut Butter Smoothie
- 60 g of peanut butter
- 2 bananas
- 120 ml of milk
- 120 ml of plain or vanilla yogurt
- 2 tablespoons (14 g) of cocoa powder
- 150 of ice
Yield: 2 servings
Steps
Method 1 of 2: Personalize the smoothie
Step 1. Pour 120-240ml of liquid into the blender
If you pour in the liquid first, the blender will have less difficulty mixing the smoothie ingredients. The list of liquids you can use includes cow's milk and fruit juice, which are the more traditional choices, but also water, coconut milk, yogurt and any variety of plant milk (e.g. soy, almond or hemp).
- If you prefer a less sweet smoothie, you can use tea or vegetable juice.
- You can combine different liquids, for example you can use half juice and half water if you don't want the smoothie to be very sweet.
Step 2. Add the fruit (approximately 350-500g)
Most smoothies are fruit based, you can use a single variety or combine several. In addition to fresh fruit you can use frozen fruit, it will cool the smoothie and make it slightly thicker, so it's best not to add ice as well. Keep in mind that some fruits, such as mangoes and bananas, are so sweet that the addition of sugar or another sweetener is unnecessary. You can use any of these fruits to make your smoothie:
- Berries: strawberries, blueberries, raspberries, blackberries;
- Citrus fruits: oranges, grapefruits;
- Pears;
- Stone fruits: peaches, plums, cherries, apricots;
- Mango;
- Bananas;
- Papaya.
Suggestion:
remember to remove the peel, stalk and stone from the fruits before putting them in the blender. Larger fruits must be cut into pieces to facilitate the work of the blades.
Step 3. Add vegetables if you want the smoothie to be refreshing and only moderately sweet
Reduce the amount of fruit and use vegetables to reach the total weight of 350-525g of fresh vegetables. For example, you can use 175g of fruit and 175g of vegetables. The blender will have no difficulty blending most vegetables and especially leafy ones, such as kale and spinach.
Try using celery, cucumbers, and peppers as well
Step 4. Add a dairy product if you want the smoothie to be creamy
Instead of using more milk, which would further dilute the smoothie texture, add a tablespoon of Greek yogurt or frozen yogurt. Greek yogurt is thick and guarantees a good supply of proteins; alternatively, you can use frozen yogurt which has a delicious taste and a thick, creamy texture.
Experiment with different flavors of yogurt. You can pair yogurt with the type of fruit or create new combinations using complementary flavors. For example, you can combine peaches with peach yogurt or peanut butter with chocolate frozen yogurt
Step 5. Make the smoothie more refined by adding flavorings, herbs and spices
Seasonal fruits and vegetables are incredibly tasty, so there's no need to add any other flavorings unless you want to give the smoothie a specific flavor. For example, during the cold months, you could use some of the classic winter spices, such as cinnamon, ginger, turmeric and cardamom. During the summer season, when fresh herbs are at their best, you can use mint, lavender or basil, for example.
You can also add a few drops of a food extract of your choice, for example vanilla, almond, lemon or mint
Step 6. Add dried fruit or oat flakes if you want to fill up with the smoothie
To fill up on protein, dried fruit cream or tofu (in a dose of 1-2 tablespoons) are also an excellent option. Alternatively, you can include a handful of seeds (such as chia, flax, or sunflower seeds) or almonds, walnuts, or hazelnuts. They will improve both the taste and the texture of the smoothie.
You can also add some ingredients to a ready-made smoothie to get an original texture. For example, you can include a handful of chopped dehydrated fruit, a couple of tablespoons of toasted coconut, a sprinkling of chocolate chips, or some crumbled graham crackers
Step 7. Increase the nutritional value of your smoothie with protein powders
To meet your daily protein requirement, the smoothie doesn't need to taste like peanut butter or almond, just add 2 tablespoons (30 g) of protein powder. The powder will dissolve quickly in the smoothie. In addition to protein, you can add any other types of nutritional supplements to your diet.
At breakfast, for example, you can add your daily dose of collagen supplement to your smoothie
Step 8. Add a sweetener of your choice
You can use whatever you like best to accentuate the sweet taste of ripe fruit. If you don't want to use sugar, you can add prunes, apricots, figs or dried dates. Alternatively, you can use honey, maple syrup, or agave syrup.
If you are unsure of the correct proportions, make the smoothie and then taste it. This will give you a clearer idea of how much sweetener to add
Step 9. Add about 200g of ice
If you want to use it to thicken your smoothie, start with 200g of ice; you can add more if it seems necessary. If you're using frozen fruit, ice may be superfluous, but keep in mind that if you don't add ice when using fresh fruit you'll get a drink that's more like a juice than a smoothie.
Any ingredient in the smoothie can be frozen for a thicker result, but the simplest solution is to freeze the fruit or buy it already frozen. For example, you can use frozen berries and pour them directly into the blender
Step 10. Close the blender lid tightly and blend the ingredients for about a minute
Keep blending until they are perfectly blended and you get the desired consistency. Once ready, pour the smoothie into glasses and savor it slowly.
If the smoothie is left over, pour it into an airtight container, store it in the refrigerator, and drink it within a couple of days. Alternatively, you can freeze it and drink it within 6 months. When you're ready to drink it, you may need to blend it again to give it back its original texture. If you kept it in the refrigerator, you may need to add a few more ice cubes. If you stored it in the freezer, put it directly in the blender and blend it until you get the desired consistency
Suggestion:
if you wish, you can decorate the glass with the fruit protagonists of the smoothie. For example, you can use a slice of orange to decorate the citrus smoothie.
Method 2 of 2: Experiment with Classic and Original Combinations
Step 1. Make a classic strawberry and banana smoothie
There is a good reason this recipe is so loved and is encapsulated in the natural sweetness of its two main ingredients. Blend 300g of frozen strawberries with a banana, 250ml of milk, 200g of ice and 1 tablespoon (20g) of honey. Taste the smoothie and add more honey if you prefer it sweeter.
You can add a spoonful of strawberry yogurt if you want to enhance the taste of fresh strawberries
Step 2. Make a super creamy mango and peach smoothie
You can make a thick, refreshing smoothie using 500g of mango, 450g of peaches, 300ml of plain Greek yogurt, 120ml of milk and one teaspoon (2g) of grated ginger. Blend the ingredients and taste the smoothie to see how much honey to add.
- If you want, you can add 4 fresh mint leaves before you start blending.
- If you prefer, you can use a fruit yogurt to enhance the taste of fresh fruit - peach, for example.
Step 3. Make a vegan smoothie made from berries and fresh spinach
In addition to fruit, you can also blend vegetables to make them suitable for consumption every day. For this recipe you need 450g of fresh spinach, one frozen banana, 50g of frozen berries, one tablespoon (7g) of flaxseed, 1 tablespoon (15g) of peanut butter and 120-180ml of vegetable milk (for example hemp or soy). Blend the ingredients in short intervals until they are perfectly blended.
- You can exclude flaxseed or peanut butter if they don't suit your taste, or you can use nut or almond butter if you prefer.
- If you prefer a thicker smoothie, add more peanut butter, one tablespoon (15 g) at a time. If, on the other hand, you prefer it more liquid, you can add a little water or other plant milk. Again, incorporate only a couple of tablespoons at a time and then blend to evaluate the result.
Step 4. Make a refreshing smoothie with frozen blueberries and coconut milk
If you prefer a light smoothie without dairy or bananas, blend 230g of frozen blueberries with 120ml of coconut milk (unsweetened), one tablespoon of fresh mint, one teaspoon (5ml) of lime juice, one teaspoon (7g) of honey and 200 g of ice.
You can use any variety of berries, such as blackberries or raspberries
Variant:
add 120ml plain or fruit yogurt and a tablespoon of oat flakes for a richer, creamier smoothie.
Step 5. Make a coffee protein shake
This smoothie is a great substitute for latte at breakfast time, it's delicious and will keep you full for a long time. Blend 250ml of cold coffee with 250ml of almond milk, half a frozen banana, 1 tablespoon (15g) of chocolate or vanilla flavored protein powder and a couple of ice cubes.
- You can replace almond milk with any type of milk. Plant-based options include soy, oat, and hemp milk.
- Add 20 g of rolled oats if you want to make sure you feel full until lunchtime.
Step 6. Make a sun-colored smoothie by combining mango, pineapple and citrus
Blend a peeled orange, a quarter of a lemon without zest, 75 g of chopped pineapple, 60 g of frozen mango and 200 g of ice. By blending them, the citrus fruits will release their juices and make the smoothie smooth and homogeneous.
If you prefer a creamier smoothie, add a jar of fruit or plain yogurt
Step 7. Indulge your palate with a peanut butter and chocolate smoothie
Peel 2 bananas and put them in the blender along with 60 g of peanut butter, 120 ml of milk, 120 ml of plain or vanilla yogurt, 2 tablespoons (14 g) of cocoa powder and 150 g of ice. Blend the ingredients until they are perfectly blended.
If you prefer, you can use almond, walnut or hazelnut butter
wikiHow Video: How to Make a Smoothie
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Advice
- Drink the smoothie right away. If you keep it in the fridge, the ingredients will gradually come apart.
- If you are diabetic or want to lose weight, it is best not to add any type of sweetener to the smoothie. In addition to fiber, vitamins and minerals, fruit contains a lot of sugars.
