A quick & easy on-the-go meal!
Smoothies have become a staple of my morning routine in the past two years, and I love how versatile, convenient, and good for you they can be. I've had several people ask me about how I make them, so in an effort to share a clear process, I've worked out a recipe with measurements, but the beauty of this process is that you can improvise to your heart's desire and nothing needs to be precise. So consider this more as a general guide to making smoothies rather than a prescriptive instruction, and enjoy getting creative with your blending!
The Making of a Smoothie
First of all, you'll need a blender. I use a personal-sized bullet blender that works perfectly for single servings, and doesn't require transferring to another vessel for consumption if I'm on-the-go.
Then, all you have to do is blend together all your ingredients! Here's what goes into my typical smoothie:
1 1/2 to 2 cups of fruit, either all frozen or blend of frozen/fresh (see note)
1/4 cup of yogurt
a generous splash of kefir
half an avocado
a handful of spinach
a small scoop of collagen powder
1 teaspoon of flaxseed
a teaspoon of chia seeds
about 1/4 teaspoon of ginger turmeric powder
Other things I sometimes throw in: dates, cacao nibs, nut butter, almond milk
While there are rough measurements noted above, I never measure things out. That would make this way less quick and easy, which is what I need when I'm trying to rush out the door for work.
To help things blend, layer your ingredients so that the yogurt and kefir are close to the bottom/blades, so that the more easy-to-blend things get liquified first and help to pull the other ingredients into the blending.
A few other helpful notes:
Fruit:
I use frozen fruit (or a blend of fresh & frozen) because it gives you the right temperature and consistency without having to add ice. Plus, frozen fruit is easier and more economical to keep well-stocked, and is just as nutritious as fresh fruit (in some cases more, since it's picked and preserved at the peak of ripeness). I zap it in the microwave for 30 seconds if it's coming straight out of the freezer for ease of blending. Some combos that I like:
mango + pineapple + peach
blueberry + strawberry + raspberry
blueberry + strawberry + banana (fresh)
Yogurt:
I recommend plain or honey Greek yogurt, my favorite is the tub from Trader Joe's. I'd shy away from fruit yogurts because they're super high in sugar content and the actual fruit you're adding has plenty of that already.
Kefir:
This is optional, I add it as a liquid to help with blending and as another source of probiotics, which are good for your gut!
Avocado and Spinach:
Avocado adds some healthy fats and protein to keep you full, and we all know leafy greens like spinach are good for you. Some people do kale, I prefer spinach because I find it doesn't affect the flavor as much and blends better since it's more tender.
A brief lesson in color theory--if you add in these green things (especially spinach) to a smoothie with reddish or purply fruits, the color of your end product might be a little brownish and less visually appealing (but no less tasty or good for you!). This is because green is across from red on the color wheel and those opposite colors make each other less bright and saturated (and create brown). Don't let that stop you from eating your greens though! If you want a green smoothie, stick with yellow fruits.
Collagen, Flaxseed, Chia Seeds, and Turmeric:
These are all optional add-ins that are good for you and don't really affect the flavor or the texture of the smoothie. I keep this collagen powder stocked in my pantry, this golden milk turmeric blend, and organic ground flaxseed and chia seeds from the local grocery store are always in my fridge. Collagen is something your body naturally produces but is good to supplement especially as you get older. Turmeric (and the other things in a golden milk blend) has anti-inflammatory properties. Ground flaxseed is a great source of healthy omega fats and fiber. Chia seeds are also an added source of protein to make a filling meal out of the smoothie!
Smoothie Bowls
If you want to go to the next level with your smoothies, consider making it a bowl! I like to add fresh fruit, granola, coconut, and/or nuts to mine.
Reusable Straws:
...are handy if you end up making as many smoothies as I do, and are better for the environment than their plastic counterparts. I'd just recommend getting the extra wide ones designed for smooth (see photo on left below) rather than the normal ones (photo on right), so that you don't wear out your jaw muscles trying to get it through the straw. :)
コメント