Making a smoothie is so simple, even a child can whizz it up with their eyes closed. Well, don’t be too sure about that yet.
Those of us who have attempted our own smoothies know very well what inedible disasters can be created in the kitchen. Expensive ingredients can go to waste and you end up disappointed.
Fret not. Here is the perfect guide to guarantee a healthy and tasty smoothie every time. But first, let’s look at the basics of what makes a smoothie. Bear in mind that everything that follows is for making 2 servings or about 2 pints. All ingredients go into the blender and are whizzed up for a smooth consistency.
Creating your Base
To build your base you will need 2 cups of any of the following liquids:
- Water
- Caffeine-free tea such as green tea or fruit tea
- Dairy free milk, such as soya, rice, oat, or almond
- Coconut Water
- Any fruit juice such as pineapple, apple or orange juice
- Coconut milk
- Include ice if required for cooling down
Alternatively, use 4 cups of the watery fruits noted below:
- Oranges
- Pineapple
- Watermelon
- Adding your Fruit
The amount of fruits you add to your smoothie mix depends on the water content of your choice of fruit. High water content means more choices available in what can be included. Creamier and richer fruits will call for fewer amounts. Both fresh and frozen can be used, but if you use frozen you may need to add a tad more liquid. As a guide, add the following amounts to your base:
- 2 cups of creamy fruit such as bananas, mangoes, peaches, and pears
- 4 cups of watery fruits such as pineapples, melons, apples, berries and grapes
- When combining watery and creamy fruits, use 1 or 2 cups of creamy and non-creamy fruits each.
Adding an Optional Filler
Filler ingredients are optional. It serves to make the smoothie creamier and thicker in consistency; especially when you’re not using creamy fruits. Add just 1 cup of any of the following filler ingredients:
- Avocado
- Yogurt
- Butternut Squash
- Sweet Potato
- Oats
- Quinoa
- Buckwheat
- Adding Tasty Extras
These are the secret ingredients that add extra taste and personality to your smoothie. For a great twist, try adding any these flavorsome ingredients:
- ½ cup chopped celery or cucumber
- Juice of 1-4 limes or lemons
- 1 teaspoon of vanilla, ginger, or cinnamon, or a pinch of cayenne pepper
- ¼ cup fresh herbs such as parsley, mint or basil
- ¼ cup plain seeds, nuts or butternuts (sunflower, chia, pumpkin, flaxseed, hemp, pecans, almonds, cashews)
Give it a try and you won’t believe how delicious fruity and creamy they can be. Smoothies are great for morning breakfast or anytime snacks and are a fantastic way to help get your daily nutrition intake. So get your blender out and start whizzing to healthier you today!
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