How To Make A Smoothie
This goes into the blender first as it needs to be surrounding the blade in order for the blending process to start properly. Water is our top choice, as it is inexpensive, easy, and allows you to get your calories from highly nutritious fruits, vegetables, and other select ingredients. Dairy Milk is a common choice.
All types of milk work well as they have a neutral and smooth taste allowing the remaining ingredients to set the tone. Soy Milk is a great source of protein, calcium, isoflavones, has no lactose or cholesterol, and lasts much longer than cow's milk. Almond and Coconut Milk are a great alternative to the others if you don't want either soy or dairy products.
Fruit Juices can be used to increase the nutrient content of the smoothie, but beware of added sugar, as this will increase the caloric density of the smoothie and can overpower the natural sugars from real fruits. Tea adds caffeine and antioxidants; we recommend something without added sugar or fruity flavorings such as green or black tea. Coffee can also be used to add caffeine a la an iced Frappucino. Yogurt is another option which provides probiotic live cultures and calcium.
1. The more frozen fruits/vegetables you use, the less ice you will need. 2. Likewise, the more juices the fruits/vegetables have, the less liquid you will need to add. Bananas are a popular choice as they help to thicken the smoothie and provide a neutral taste that goes well with most everything.
Feel free to experiment with your own favorite fruits and vegetables combined with those of our Nutrition Matrix. You will soon realize which ones contribute to the taste and texture of the smoothie in ways that you like. The extra ingredients you add will both help to flavor and thicken the smoothie. It is a great way to help balance out the macro/micro-nutrient content and give your smoothie that extra jazz. Protein Powder (half to whole scoop) will nutritionally balance the smoothie similar to that of a meal. We recommend one without aspartame.
There are many popular brands that come in different flavors and vanilla blends right in with the taste of most fruits. Wheat & Barley Grass Powders are powerful sources of chlorophyll (which is known for balancing blood pH levels) and are known as a "complete food source", containing vitamins, minerals, enzymes, amino acids, and antioxidants.
These grasses are claimed to provide countless health and therapeutic benefits. Chlorella & Spirulina are amazing sources of almost every vitamin and are 70% protein by weight; they will also turn your smoothie green! Vitamin Powders can be used to supplement the nutritional value of the smoothie. Many stores offer things such as fiber and specific supplements in powder form.
Flavorings common in cooking such as cinnamon, honey, brown sugar, nutmeg, and vanilla extract will all add sweet complexities to the flavor. Ice Cream and even dairy creamer can be added to create a more dessert style shake-like smoothie. Peanut Butter as well as almond butter add protein and a thicker texture. Chia & Flax Seeds are both good sources of omega-3 fatty acids and are nutrient rich.
Oats help lower cholesterol and provide long lasting energy. If you have more fresh fruit than frozen fruit you may want to add a few extra ice cubes to give the smoothie a cooler temperature and thicker texture. You will want to blend the ingredients until the liquid is FULLY CIRCULATING within the blender for at least 5 to 10 seconds.
