How to Make a Smoothie

Опубликовал Admin
6-09-2019, 13:00
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Updated: September 5, 2019 Blending up a smoothie might be one of the tastiest ways to get your daily fruits or vegetables. Fortunately, you don't really need a recipe to make a delicious smoothie. Consider what you have on hand and what flavors you'd like in the smoothie. For example, blend yogurt with peaches for a creamy smoothie or include peanut butter if you want a protein-rich drink. Make substitutions according to your diet and enjoy your custom smoothie!

Creating a Custom Smoothie

  1. Pour ⁄2 to 1 cup (120 to 240 ml) of liquid into a blender. If you put the liquid into the blender first, the machine will have an easier time combining the ingredients. Although milk and juice are common smoothie liquids, you could use water, coconut milk, yogurt, or non-dairy milk, such as soy, hemp, or almond milk.
    • If you'd like to cut some of the smoothie's sweetness, you could use cold tea or vegetable juice
    • You can combine different liquids. For example, use 1/2 juice and 1/2 water if you don't want the smoothie to be as sweet.
  2. Put 2 to 3 cups (350 to 525 g) of fruit into the blender. Most smoothies include fruit and you can choose a single type or a combination. You can also decide if you'd like to use fresh or frozen fruit. Frozen fruit will make your smoothie slightly thicker, so you may want to leave the ice out when you blend it. Keep in mind that some fruits, such as bananas or mangoes, are so sweet that you might not need to use additional sweeteners. Try making a smoothie with any of these fruits:
    • Berries: strawberries, blueberries, raspberries, blackberries
    • Citrus: oranges, grapefruits
    • Pears
    • Stone fruit: peaches, plums, nectarines, cherries
    • Mangos
    • Bananas
    • Papayas
  3. Add vegetables if you'd like a fresh-tasting smoothie that isn't very sweet. Cut back the amount of fruit you use so you use a total of 2 to 3 cups (350 to 525 g) of fresh produce. You might use 1 cup of fruit (175 g) and 1 cup (175 g) of vegetables, for instance. Leafy greens, such as spinach and kale, blend easily.
    • You could also try celery, cucumber, or bell peppers.
  4. Scoop in additional dairy if you'd like to thicken the smoothie. Instead of pouring in more milk, which will make the smoothie thinner, add a scoop of Greek yogurt or frozen yogurt. The Greek yogurt will add protein and firm up the smoothie while the frozen yogurt will make the entire smoothie taste creamier and thick.
    • Experiment by using different flavors of yogurt. You could match the flavors of the fruits or use complementary flavors. For example, make a peach smoothie with peach Greek yogurt or try a peanut butter smoothie with chocolate frozen yogurt.
  5. Include spices, herbs, or flavorings to make a unique smoothie. You'll get a lot of delicious flavor from the produce you use, so you don't have to add spices unless you want a very specific flavor. For example, if you want warming flavors, add a few pinches of cinnamon, ginger, turmeric, or cardamom. For a strong herbal flavor, put 1 to 2 sprigs of fresh herbs, such as basil or lavender.
    • You could also add a few drops of an extract. Try vanilla, lemon, mint, or almond extract, for instance.
  6. Add nut butter, oats, or nuts to give the smoothie a filling texture. If you'd like more protein in your smoothie, add 1 to 2 spoonfuls of your favorite nut butter, rolled oats, or tofu. You might want to include interesting textures by mixing in a handful of nuts or seeds, such as chia seeds, flaxseeds, or sunflower seeds.
    • Once you've blended the smoothie, you may want to include even more unique textures. You could stir in a handful of dried fruit, a few spoonfuls of toasted coconut, a small scoop of mini-chocolate chips, or a handful of crushed graham crackers.
  7. Include a scoop of protein powder or your favorite supplement. If you'd like to add protein, but don't want your smoothie to taste like peanut butter, add about 2 tablespoons (28 g) of protein powder. The powder will quickly dissolve in the smoothie. This is also a great chance to use any powdered nutritional supplement you're taking.
    • Try blending your collagen supplement into your morning breakfast smoothie, for instance.
  8. Mix in your choice of sweetener according to your taste. You can use your favorite type of sweetener to enhance the flavor of your smoothie. If you don't want to use standard sugar, try adding a few soft dates or dried figs, prunes, or apricots. You can also drizzle honey, maple syrup, or agave syrup into the smoothie.
    • If you're unsure how much sweetener to add, you may want to blend the smoothie and then taste it. This will give you a better idea of how much sweetener to use.
  9. Add about 1 cup (220 g) of ice. If you'd like a thick smoothie, start with at least 1 cup (220 g) of ice and add more as needed. If you're using frozen fruit, you could leave the ice out since the frozen fruit will act like ice. Keep in mind that if you leave the ice out with fresh fruit, your smoothie will be more like juice.
    • You can freeze any of the smoothie ingredients to help the drink firm up. For example, instead of using fresh berries, open a bag of frozen berries and pour them directly into the blender.
  10. Cover the blender and blend the smoothie for about 1 minute. Keep blending until the ingredients are combined and as smooth as you like. Then, pour the smoothie into 1 or 2 serving glasses and enjoy!
    • If you need to store extra smoothie, pour it into an airtight container and refrigerate it for up to 3 days or freeze it for up to 8 months. Keep in mind that the smoothie will begin to melt in the fridge and you may want to blend it with more ice before you serve it. To serve the frozen smoothie, transfer it directly to the blender and mix it until it's smooth.

Trying Specific Combinations

  1. Make a classic strawberry banana smoothie. This naturally sweetened smoothie is a popular smoothie for good reason. You'll need to blend 2 cups (300 g) of frozen strawberries with 1 fresh banana, 1 cup (240 ml) of milk, 1 cup (220 g) of ice, and 1 tablespoon (21 g) of honey. You can taste the smoothie and add more honey if it's not sweet enough for your taste.
    • For a really strong strawberry flavor, try using strawberry milk!
  2. Create a creamy smoothie with mangoes and peaches. Make a refreshing fruit smoothie by blending 3 cups (495 g) of chopped mangos with 2 cups (450 g) of chopped peaches, 1 cup (285 g) of plain Greek yogurt, ⁄2 cup (120 ml) of milk, and 1 teaspoon (2 g) of grated ginger. Then, taste the smoothie and add honey until it's as sweet as you like.
    • If you'd like a slightly minty taste, add 4 fresh mint leaves before you blend the smoothie.
    • Substitute any type of yogurt you like. For example, use peach yogurt for an extra fruity flavor.
  3. Blend spinach with berries to make a vegan green smoothie. Smoothies are a great way to sneak in your daily veggies. Put 2 cups (450 g) of fresh spinach into a blender along with 1 frozen banana and 1/2 cup (50 g) of mixed frozen berries. Then, add 1 tablespoon (7 g) of flaxseed meal, 1 tablespoon (16 g) of natural peanut butter, and ⁄2 to ⁄4 cup (120 to 180 ml) of plant-based milk, such as soy or hemp milk, before you blend the smoothie.
    • If you don't like flaxseed meal or peanut butter, you can leave them out or use your favorite nut butter or spread.
    • To make this smoothie thicker, add 1 tablespoon (16 g) of extra peanut butter at a time. To thin it, blend in 2 to 3 tablespoons (30 to 44 ml) of liquid at a time.
  4. Mix frozen blueberries with coconut milk for a refreshing smoothie. For a smoothie that doesn't contain dairy, milk, or bananas, blend 1½ cups (232 g) of blueberries with ⁄2 cup (120 ml) of unsweetened coconut milk, 1 tablespoon (1 g) of fresh mint leaves, 1 teaspoon (4.9 ml) of lime juice, 1 teaspoon (7 g) of honey, and 1 cup (220 g) of ice.
    • Use any type of berries in this smoothie. For example, try blackberries or raspberries.
  5. Combine cold coffee with milk for a coffee protein smoothie. Instead of reaching for a cup of hot coffee in the morning, make a filling coffee smoothie. Blend 1 cup (240 ml) of cold coffee with 1 cup (240 ml) of almond milk, 1/2 of a frozen banana, 1 tablespoon (14 g) of light chocolate or vanilla protein powder, and 2 ice cubes.
    • If you don't like almond milk, use any type of milk, such as cow's milk, soy milk, oat milk, or hemp milk.
    • For an even heartier smoothie, add 1/4 cup (22 g) of rolled oats.
  6. Blend citrus fruits with mango and pineapple for a sunny-looking smoothie. Peel and quarter 1 orange and 1/4 of a lemon. Put the citrus into a blender along with ½ cup of (75 g) pineapple chunks, ¼ cup (60 g) of frozen mango chunks, and 1 cup (220 ml) of ice cubes. Then, blend the ingredients until the citrus fruits release their juice and the mixture is smooth.
    • If you'd like an even creamier smoothie, add 1/2 cup (140 g) of plain or flavored yogurt.
  7. Whip up a rich chocolate peanut butter smoothie. Peel 2 bananas and put them into a blender along with 1/4 cup (62 g) of creamy peanut butter, ⁄2 cup (120 ml) of milk, 1/2 cup (120 g) of plain or vanilla yogurt, 2 tablespoons (14 g) of cocoa powder, and 3/4 cup (165 g) of ice. Blend the ingredients until the banana is smooth and combined.
    • Try making this smoothie with your favorite nut butter. You could use almond, hazelnut, or cashew butter for a change.

Ingredients

Strawberry Banana Smoothie

  • 2 cups (300 g) of frozen strawberries
  • 1 fresh banana, peeled
  • 1 cup (240 ml) of your choice of milk
  • 1 cup (220 g) of ice
  • 1 tablespoon (21 g) of honey
Makes 2 smoothies

Mango Peach Smoothie

  • 3 cups (495 g) of chopped mangos
  • 2 cups (450 g) of chopped peaches
  • 1 cup (285 g) of plain Greek yogurt
  • ⁄2 cup (120 ml) of milk
  • 1 teaspoon (2 g) of grated ginger
  • Honey, to taste
  • 4 fresh mint leaves, optional
Makes 2 smoothies

Vegan Green Smoothie

  • 1 frozen banana
  • 1/2 cup (50 g) of mixed frozen berries
  • 1 tablespoon (7 g) of flaxseed meal
  • 1 tablespoon (16 g) of natural peanut butter
  • ⁄2 to ⁄4 cup (120 to 180 ml) of plant-based milk, such as soy or hemp milk
  • 2 cups (450 g) of fresh spinach
Makes 1 smoothie

Coconut Berry Smoothie

  • 1½ cups (232 g) of blueberries
  • ⁄2 cup (120 ml) of unsweetened coconut milk
  • 1 tablespoon (1 g) of fresh mint leaves
  • 1 teaspoon (4.9 ml) of lime juice
  • 1 teaspoon (7 g) of honey
  • 1 cup (220 g) of ice
Makes 1 smoothie

Coffee Protein Smoothie

  • 1 cup (240 ml) of cold coffee
  • 1 cup (240 ml) of almond milk
  • 1/2 of a frozen banana
  • 1 tablespoon (14 g) of light chocolate or vanilla protein powder
  • 2 ice cubes
Makes 1 smoothie

Citrus Smoothie

  • 1 orange, peeled and quartered
  • ¼ of a lemon, peeled, quartered, and seeded
  • ½ cup of (75 g) of pineapple chunks
  • ¼ cup (60 g) of frozen mango chunks
  • 1 cup (220 g) of ice cubes
Makes 1 smoothie

Chocolate Peanut Butter Smoothie

  • 1/4 cup (62 g) of creamy peanut butter
  • 2 bananas
  • ⁄2 cup (120 ml) of milk
  • 1/2 cup (120 g) of plain or vanilla yogurt
  • 2 tablespoons (14 g) of cocoa powder
  • 3/4 cup (165 g) of ice
Makes 2 smoothies

Tips

  • Drink your smoothie immediately after you blend it. Most smoothies will start to separate if they're stored in the refrigerator after blending.
  • If you're diabetic or watching your sugar intake, avoid adding extra sweetener, such as honey. Remember that fruit will break down into sugar when your body digests it.

Warnings

  • Use caution when you clean the blender blade. These spin easily and are very sharp.

Things You'll Need

  • Knife and cutting board
  • Blender
  • Spoon
  • Serving glass
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