Smoothies are perfect for starting the day on the right foot or for a tasty snack between meals. Thick, creamy and high in protein, yogurt smoothies are particularly recommended. Once you have learned the basics of the preparation, you can customize them as you prefer.
Ingrediants
- 1 cup (250 g) of plain yogurt
- 1 cup (100-200 g) of fruit
- 60 ml of milk (optional)
- 1 tablespoon (15 g) of honey (optional)
- 1/2 teaspoon (2.5 ml) of vanilla extract (optional)
- 1-2 cups (100-200 g) of ice (optional)
Makes 1 or 2 smoothies
Steps
Method 1 of 2: Make a Fruit Smoothie
Step 1. Pour 1 cup (250g) of plain yogurt into a blender jug
You can use skim, low-fat, or whole. You can also opt for Greek yogurt, but make sure it isn't flavored so you can control the final taste of the smoothie.
Step 2. Add 1 cup (100-200g) of fruit
To facilitate the procedure, larger fruits (such as bananas, strawberries and peaches) should be chopped. The berries can instead be blended directly. Remember to get rid of the leaves, seeds and pits. You can use both fresh and frozen fruit. In the first case, it may be necessary to add ice to thicken the smoothie, while in the second case it will not be needed. Here are some of the most popular fruits for making smoothies:
- Berries, including blackberries, blueberries, raspberries and strawberries.
- Tropical fruits, including mango, papaya and pineapple.
- Pitted fruits, including peaches and nectarines.
- Bananas are a classic, especially when mixed with strawberries.
Step 3. Pour in 60ml of milk if you prefer the smoothie to be less full-bodied
You can also use fruit juice (such as orange juice), but milk affects the flavor of the smoothie less.
Step 4. Add 1 or 2 cups (100-200g) of ice if you prefer a thicker smoothie
If you're using frozen fruit, you probably won't need ice.
Step 5. Try adding ingredients that affect the nutritional properties or flavor of the smoothie
A simple yogurt smoothie is healthy, but you can make it even healthier (or tastier) by adding other ingredients. Although optional, they can positively affect the final result. Here are some ideas to get you started:
- 1 tablespoon of protein powder;
- 1 or 2 teaspoons (5-10 g) of wheat germ or flax seeds;
- A pinch of cinnamon or nutmeg powder
- ½ teaspoon (2.5 g) of grated citrus peel.
Step 6. If you prefer sweet smoothies, add 1 tablespoon (15 g) of honey
To flavor the drink even more, use 1/2 teaspoon (2.5 ml) of vanilla extract.
Step 7. Close the jug and blend the ingredients until smooth
It will take about 2 or 3 minutes: it all depends on the fruit you used and whether there is ice. From time to time, turn off the blender, open the jug to collect the remaining ingredients on the sides of the bowl with a spatula, then mix them back into the mixture. In this way the drink will be homogeneous and there will be no pieces of fruit left inside.
Step 8. Pour the smoothie into a tall glass and serve
Help yourself with a spatula to pour it into the glass. Make sure to collect any residue left on the sides of the jug to avoid waste.
To make it even more pleasing to the eye, garnish it with a piece of fruit (such as a slice of strawberry or banana) or cinnamon. Alternatively, use some mint or basil leaves
Step 9. Done
Method 2 of 2: Try a Variant
Step 1. Make a simple yogurt smoothie using a flavoring ingredient instead of fruit
Pour 1 cup (250 g) of yogurt and ½ teaspoon (2.5 ml) of a flavoring product, such as vanilla extract, cocoa powder, or strawberry syrup into the blender jug. To make it sweeter, add 2 teaspoons (10 g) of honey or sugar. Blend until smooth, pour it into tall glasses and serve.
Step 2. Try a classic banana and strawberry smoothie
Place 1 cup (250 g) of yogurt, 1 cup (200 g) of strawberries and 1 sliced banana in a blender jug. To sweeten it, add some honey. Blend until smooth and serve in a tall glass.
If you prefer a thicker smoothie, use frozen strawberries instead
Step 3. To make a delicious smoothie for breakfast, add oats and orange juice
Pour ½ cup (40 g) of rolled oats into a blender jug, then whisk until a fine powder is formed. Add 180ml of orange juice, ½ cup (100g) of strawberries and ½ cup (125g) of yogurt. To make it sweeter, add 1 tablespoon (15 g) of honey. Blend until smooth, pour it into tall glasses and serve.
- To make a thicker smoothie, use frozen strawberries instead.
- Flaked oats should be used raw.
Step 4. Try a ginger and banana smoothie to combat indigestion and nausea
Pour 1 sliced banana, 190g vanilla yogurt, 1tbsp (15g) honey, and 1/2 teaspoon (2.5g) freshly grated ginger into a blender jug. Blend until smooth, then pour into a tall glass and serve.
Step 5. If you love creamy popsicles, try a yogurt and orange smoothie
In a blender jug, place 1 peeled orange and 65 g of yogurt. Add 2 tablespoons (30 g) of frozen concentrated orange juice, 1.5 ml of vanilla extract and 4 ice cubes. Blend until smooth, then pour into tall glasses and serve.
Step 6. Make a pineapple-based smoothie for a refreshing drink with tropical notes
In a blender jug, place 1 cup (250 g) of vanilla yogurt and 6 ice cubes. Blend until the ice is crushed, then add 1 cup (230 g) of chopped pineapple. Blend until smooth, then pour into tall glasses and serve.
Step 7. Make a multi-fruit smoothie
Put ½ cup (50-100 g) of frozen berries, ½ cup (120 g) of crushed pineapple, ½ cup (125 g) of yogurt and ½ cup (120 ml) of orange juice into the jug of a blender. Add ½ sliced banana and blend for about 2 minutes until smooth. Pour it into tall glasses and serve.
Step 8. Make a tropical-flavored smoothie using pineapple, mango and banana
In a blender jar, place 1 cup (230g) of shredded pineapple, 1 cup (250g) of vanilla yogurt, 1 mango (peeled and chopped) and 1 sliced banana. Blend until smooth, then add enough ice to fill 4 cups (950ml). Continue to blend, until you get a smooth drink, then pour it into tall glasses and serve.
For a thicker smoothie, try using frozen vanilla yogurt instead
Advice
- Pour some yogurt into the compartments of an ice tray and place some fruit in an airtight bag. Put them in the freezer. Frozen yogurt, add it to fruit. Then, empty the bag into the blender jug, add some fresh yogurt or milk and blend until you get a smooth drink. If desired, sweeten the smoothie with honey.
- Blend 2 or 3 types of fruit separately with a small amount of yogurt, then pour them into a tall glass to create layers. Remember to use flavors that go well with each other, such as strawberry and banana.
- Buy your favorite seasonal fruit and freeze it. It is not necessary to wash it, but you have to cut it and pit it. You can keep it in the freezer for up to 9 months.
- Simple smoothies are the best. Avoid making complex smoothies, especially if you are unfamiliar, or the flavor may not be the best.
