Whether you’re at home or on the go, smoothies are a sensational choice. Packed with good-for-you fruits and veggies, they are typically loaded with raw nutrients. And, there’s really no wrong way to make a smoothie. Enjoy one every day for breakfast or as a mid-afternoon pick-me-up. You kids will love them, too! The key is to use a good blender and high-quality ingredients.
Step 1: Choose your fruits and veggies. When it comes to smoothies, the possibilities are endless! Choose a variety of berries – blueberries, strawberries, blackberries, raspberries – for a classic berry smoothie. For a tropical treat, reach for fresh or frozen bananas, pineapple, oranges and mangoes. For the best flavor, balance tart and sweet fruits. For a nutritious green smoothie, start with spinach, kale, swiss chard, beet greens, carrot tops or collard greens, then add frozen bananas, pineapple, peaches or mangoes.
Step 2: Pick a thickener. To achieve a creamy texture, you’ll need a thickener. Nut butters make terrific thickeners and add a punch of protein – try peanut, almond, cashew or sunflower seed butters. Other choices include banana, silken tofu, avocado, yogurt, cottage cheese or protein powders. A handful of ice works, too. You can even add cooked sweet potatoes to smoothies!
Step 3: Decide on a liquid. Milk or milk alternatives – almond, cashew, macadamia, hemp, soy, rice, coconut or oat – make excellent liquids for smoothies. Fruit juices, matcha tea and kefir are also good options.
Step 4: Consider add-ins. Ground chia and flax seeds provide a healthy dose of omega-3s, protein and fiber. For a chocolatey smoothie, consider adding cacao powder, which is a good source of iron, potassium, naturally occurring protein and fiber. Spice it up with grated ginger root, cinnamon, nutmeg, chopped almonds or your favorite extract. Add honey or maple syrup for sweetness. Other possible add-ins include vanilla or chocolate protein powders or collagen powder, which can be found in your Market Whole Health Dept. Coconut oil, touted for its healthy fats, is also a popular add-in.
Short on time or ingredients? If you’re in the mood for a smoothie but don’t have the time, energy or interest in making one at home, stop by your Market Barista and choose from a wide selection of smoothies or Super Blends. We’re happy to help!