Smoothies are made in a blender. You should get yourself a good quality, high powered one that either has a smoothie setting or is rated for crushing ice. Now, all you do is chuck a few things in and hit go. Sounds easy enough, and it is, but if you're not really sure what to put in the blender then this 6 point list will help you understand the concept of how they're created. After trying out the 10 recipes later down in this article, you'll then have had a taste of what you like and be able to start experimenting to find your own favourite blend.
Modern high powered blenders have a capacity of about 1500ml but you can't fill them to capacity without overflowing. Most recipes for smoothies will make enough for 2 -4 people depending how much you like to drink. Leftovers can be stored in the fridge for up to 2 days but they are best consumed when freshly made.
A final word of caution to those who are managing their weight, don't combine a smoothie with other foods as they are a complete meal/snack on their own.
Step 1
Liquid. Liquid ingredients should always go in first so that the blade can spin freely. Use cows milk or alternatives such as almond milk, oat milk or rice milk (available in UHT long-life containers); water; fruit juice (any type but freshly squeezed citrus is best - lemon, lime, or
orange); a probiotic (yoghurt or even better, a
homemade kefir); or coconut water (not coconut juice which has added sugar).
Step 2
Fruits & Vegetables. Try the green smoothie craze using baby spinach leaves, kale (stalks removed), celery, cucumber, avocado etc. Any fruit will do but if you peel, chop and freeze pieces you’ll get a nice thick creamy texture and won’t need to add ice. Bananas, strawberries, raspberries, and rockmelon works best. Fresh fruits will contribute plenty of liquid, whereas frozen fruit adds an instant chill and a thicker texture. You can even use some dried fruits such as fresh medjool dates (which add sweetness and carbohydrate), so just experiment to find the balance you like best.
Step 3
Flavours, Protein & Other Extras. Protein Powder can turn your smoothie into a meal replacement or workout recovery drink. Buy in bulk and save, but get vanilla (rather than chocolate or strawberry) so you aren’t stuck with the same flavour for every day. Just add natural flavours via fruit or try powdered spices such as cinnamon, vanilla bean, cardamom, ginger, or cacao powder. Chlorella & Spirulina powders are a convenient yet natural way of getting extra protein into your smoothie (and will make it green).
Step 4
Ice. If you haven’t added any frozen fruit, you might like to add a few icecubes. Just be sure you use a high-powdered blender if you do and don’t put the ice in the bottom as it can clog the blades when it first starts which can burn the motor.
Step 5
Juices. If you have a juicer and enjoy using it, make a few vegie juices ahead of time so that you have nutritious liquids on hand for making quick smoothies. The best ones to use are the ones that don’t taste as nice with the pulp or skins intact or are very hard but make lovely juices eg. beetroot, carrot.
Step 6
No sugar. Healthy smoothies don’t contain sugar, honey, icecream, or cream so leave them out.
So now, here's the recipes...
