Need a quick, delicious and nutritious breakfast or dessert in minutes? Make a smoothie. These portable, easy to master meals are super simple once you understand their basics. Most people stop at berry smoothies or a green kale or spinach concoction but these are just the tip of the smoothie iceberg. Mix and match ingredients for an endless variety that will tickle your taste buds and boost your health. Here’s how.
The Smoothie Formula
Smoothies can be as simple or complex as you like. Basically you just need 2 ingredients – usually a liquid and a fruit or vegetable to blend together. From there you can build a variety of tasty smoothies. Pick and choose according to your mood. You can even add in some protein or oats to make them hearty or mix in some ice cream or chocolate for a decadent treat.
Step 1 – Base Ingredient: Liquid
To make a drinkable smoothie rather than a thick shake, use a liquid as a base. Use at least a half cup or cup per serving of any of the following for a thinner smoothie. Add more to get the consistency you desire:
- Water
- Juice
- Milk
- Coconut milk
- Nut milk (almond, walnut, etc.)
- Soy milk or oat milk
- Coffee (the drink, not the grounds)
- Cream
- Half & half
- Tea or chai
For a thicker smoothie, blend the following:
- Frozen versions of the previous liquids
- Yogurt
- Ice
- Frozen fruit
Step 2 – Add Fruit/Vegetable/Whole Grains
Most everyone has their favorite smoothie. Some swear by their kale and banana while others love berry infusions. Mix and match to find your own go-to faves. Consider one or more of the following ingredients when making your smoothies:
- Apples
- Berries
- Bananas
- Oranges
- Grapefruit
- Cucumber
- Pear
- Lemons
- Limes
- Grapes
- Kiwi
- Pineapple
- Peaches
- Coconut
- Mango
- Kale
- Spinach
- Avocado
- Wheat-grass
- Tomatoes
- Oats
Added Protein Oomph
Consider adding some protein to your shake with one or more of the following:
- Peanut butter
- Nut butter (almond, walnut, etc.)
- Tahini
- Sunflower seeds
- Pumpkin kernels
- Chia seeds
- Hemp seeds
- Flax seeds
Aroma & Flavor Enhancers
Don’t stop at basic ingredients! You can add the following to make really delicious smoothies:
- Cinnamon
- Nutmeg
- Cardamon powder
- Chocolate powder
- Mint
- Basil
- Ginger
- Matcha powder
- Cayenne powder
- Dash of salt
Dessert Smoothies
Why only have smoothies for breakfast? Desserts are super simple too. Add the following to make a sweet treat that still includes some whole food health when paired with previous ingredients.
- Honey
- Maple syrup
- Ice cream
- Chocolate
An Endless Variety of Yum
Smoothies are simple and quick. They’re easy to take along on your commute or store for later. They’re great for breakfast and make excellent desserts. With an ever-growing list of ingredients to choose from, you’ll be able to make an endless variety of smoothies to suit your every craving. Better, most of these ingredients are amazingly healthy and will boost your nutrition and energy levels. Get creative and discover your favorites today.
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