Smoothies aren’t at all difficult to make, and they’re both super delicious and super nutritious. And, while they’re great anytime, my preferred time to have a large smoothie is first thing in the morning for breakfast (break fast).
You’ve just gone 8 to 12 hours without a meal, or anything to drink for that matter, so you need to deliver maximum nutrition to your body as quickly as possible. A healthy fruit smoothie will do just that, and they are so satisfying.
So, here are a few basic rules in preparing a delicious and healthy smoothie:
Blend Leafy Greens First
If you’re trying to add some leafy greens to a fruit smoothie, you’ll want to put them in first. My smoothies always use frozen bananas as a base. It makes the smoothie creamy without the fat. Put the greens in first, then add the banana chunks. The weight of the banana keeps the leaves close to the blades so it can be finely chopped. Trust me, it just works better this way.
Use Frozen Fruits Rather Than Ice
Most recipes will call for ice to make the smoothie cold and creamy, but I’ve found certain frozen fruits work much better. Bananas are the base of nearly all my smoothies. If you make them thick enough by using as little liquid as possible, you’ll get a consistency from soft serve ice cream, to a regular fruit smoothie. Other base fruits include avocado. Of course, these are only the base fruit. I will always add blueberries, or strawberries or cherries, or any other fruit, but fruits like bananas or avocados add a creamy texture you won’t get from most fruits, so always us this as your base.
Prepare and Freeze Your Smoothie Mix
While it’s best to actually mix your smoothies at the time you intend to consume it, you can certainly prepare them a week in advance by combining all the ingredients for each smoothie and freezing them in freezer bags. I do this. My preparation day is Sunday, where I prepare most of my meals and snacks for the week.
Vary Your Base Liquid
I generally use milk as my base liquid. I never use pure water. When I do change it up, I will use a fruit juice. Generally apple juice, sometimes orange juice, but I tend to stick with real milk, or almond milk. This adds protein to the drink, as well as keeping the sugar content from becoming excessive.
Follow the Proper Ratios
Believe it or not, there are ratios that work well together. Blending too many sweet fruits together will cause your blood sugar levels to spike. Too many of the “wrong” vegetables will make your drink bland, or even worse, bitter. When mixing a smoothie, there are certain things that simply work well together, and some things that do not. So, what is the proper ratio? That’s open to debate, but as a general rule, you’ll want to include one cup of green vegetables, one-and-a-half cups of fruit and one cup of base liquid per recipe. This is generally considered a single, large serving. Some leafy vegetables, such as spinach, really don’t affect the taste all that much, so you can use a little more, especially if the fruit is overpowering because of its sweetness or tartness. Other leafy vegetables have a stronger flavor and should be used more sparingly.
Only you will know what flavor combinations work well together for you. The recipes we provide are not set in stone, but are only general guidelines. Use these recipes, and modify them to suit your taste.