Smoothies are one of my all-time favorite things to not only drink, but to make; throw a bunch of stuff in a blender and voila! While all that sound magically easy, there is a bit more to it when it comes to making the most of your (and your kids’) smoothies.
Here are some guidelines to making a smoothie in a snap:
1 serving (12-16oz smoothie)
- 1 cup frozen fruit of choice
- 1/2 cup plain Greek yogurt
- 1/2-1 cup liquid of choice
Now that you’ve got the basics, let’s dive in:
Choosing your fruit-
- While I’m a big fan of frozen berries and bananas,
- Pineapple and mango are a great combination for a tropical flair.
Choosing your liquid-
- If you want to use juice, try and stick to non-concentrate types or if you’re one of those with a juicer, make your own. OR
- Milk, almond, coconut or other alternative milks
- A handful of spinach to up your nutritional game
- Scoop of whey protein for muscle recovery after a workout
- 2 tablespoons peanut/nut butter for healthy fat and protein
- 1/2 an avocado to add texture and healthy fat
- 1/2 tablespoon cocoa powder to add that chocolate kick
- 1/2 tablespoon milled flax seed to up your omega 3s
- 1 tablespoon honey (preferably raw, which is antimicrobial) or real maple syrup to add sweetness
Let your likes and creativity be your guide. Here are some of our favorite combinations:
PBJ Smoothie– frozen strawberries, 1/2 banana, peanut butter, honey to taste, flax seed, almond milk
Berry Good Smoothie– OJ, frozen berries, handful of spinach, scoop of vanilla whey protein
Now you’re probably thinking, smoothies are what you drink – in a cup with a straw, BUT you could take things a step further! Using your smoothie mixture to make popsicles or try it as a smoothie bowl. Smoothie bowls have been around at least 15 years – well since I’ve been in high school, at least, and are a great alternative to your typical cup and straw method. Smoothie bowls are a great opportunity to add on some goodness by topping with granola, fresh fruit or shredded coconut. Below is one of my favorite smoothie bowl recipes.
- 1/2 cup frozen acai juice (I like Sambazon)
- 1/2 cup frozen blueberries
- 1 cup almond/coconut milk
Blend ingredients, pour into bowl, top with granola and sliced banana
NOTE: I buy a bottle of acai juice, portion it out in 1/2 and 1 cup individual serving sizes into Ziploc baggies and freeze to be smoothie ready any time!
Featured photo by Derek Bruff via Flickr