Smoothies are a super healthy drink for your body and health. If you do not know what a smoothie is, it is a thick and creamy drink made of vegetables, fruits, and usually mixed with a dairy product such as milk or yogurt. You might also mix it with water, or a fruit juice if you do not like dairy products. However a smoothie using a dairy product will more likely be like a milkshake.
You want to know how to make that perfect smoothie that you can drink in the morning and leave to work or school feeling full in a healthy way. The one with a perfect combination of ingredients that will match your favorite flavor and taste, with this guide you are going to learn all the necessary steps to make the perfect smoothie for you as well as knowing the right equipment that you will be needing to do that.
There are numerous health benefits to drinking smoothies and that is because of blending whole fruits which retain more vitamins and fiber.
Basic Smoothie Recipe:
Smoothies are easy to make and anyone can make them. The only thing that you should know is the aspect ratio of the base to use with the ingredients. The perfect basic smoothie include the following ingredients:
-1/2 or 1 whole banana
-1 to 2 cups of greens (Kale, spinach, or broccoli)
-1/2 to 1 cup of water or liquid
Use this as the base of your smoothie and then you can add other ingredients to it. You can increase the portion of bananas to make it thicker and creamier. On the other hand, add more liquid to make it the smoothie less thick.
As for the other ingredients that you can add to the base you can add the following:
-Fresh or frozen fruits: ¼ to ½ cup of your favorite fruits. It could be strawberries, blueberries, apples, or pears. You can choose based on your personal preferences, however what we highly recommend is using berries as they add a sweet flavor to the smoothie. You also can use frozen berries to replace ice. Beside that berries contain antioxidants which makes them really healthy.
-Protein and/or healthy fat: 1 scoop of protein powder and/ or ¼ avocado.
-More texture: This is optional but it’s great to add a crunchy texture to the smoothie. For this you can use chia seeds or different kind of nuts based on what you like the most.
-Sweetener: Every beverage needs a sweetener and you can use one of our favorite sweeteners which is honey or maple syrup. Don’t overload on sugar. Sometimes just the ingredients that you use could be enough. Try first and then if you need a little extra of sweetness add a couple drops of honey.
How to make a healthy smoothie for breakfast?
Everyone wants to start their morning with a fresh feeling and what better way to do that than with a fresh healthy smoothie. To keep it healthy, the rule is simple: do not overcomplicate the ingredients. To reach that perfect sweet spot of a delicious and healthy smoothie use yogurt or nuts for your proteins and healthy fats. Add at least 1 vegetable to make it healthy and 2 fruits to make it delicious. Use the following ingredients for your breakfast smoothie:
-1/4 cup of Greek yogurt or cashews
-1/2 frozen or fresh banana
-1/2 cup of water
-1/2 cup of raw fruits
-1/2 cup of raw vegetable
These are some options that you choose from as combinations of fruits and vegetables.
-Hot Pink Smoothie: Raspberry, Beet.
-Light Pink Smoothie: Strawberry, Cauliflower.
-Green Smoothie: Avocado, Baby Spinach.
-Orange Smoothie: Orange, Carrot.
-Purple Smoothie: Blueberry, Red Cabbage.
–Yellow Smoothie: Mango (or Pineapple), Butternut Squash.
First add the yogurt or cashew to the blender, the half frozen banana, water, then add one vegetable and one fruit and blend together until smooth. Making this smoothies is very easy and fast and doesn’t require lots of ingredients which makes it also cheap.
How long do smoothies last?
Although we think it is always better to drink your smoothie just right after making it as the ingredients are still fresh and full of vitamins, we think it is a necessity to know for how long smoothies last.
Smoothies usually last longer than normal juices for about 24 hours. However, always smell the smoothies before drinking it and if it doesn’t smell right or if its color changed to a darker one do not drink it. A smoothie can also last for up to 3 months but a storing method is required.
How to store smoothies?
After seeing for how long a smoothie last, we should see the best way to store it. There are two options that you can choose from and that depends on for how long you want to store your smoothie.
For saving your smoothie for up to 24 hours
If you want to store your smoothie to drink it at the end of the day or the following day, simply put it in the refrigerator. For this we recommend using a glass container with an airtight lid. Fill the container to the top to not let the air get to the smoothie as it could oxidize its nutrients
For saving up to 3 months
Although I personally don’t save smoothies for this long period of time but it’s something that you can totally do. To do that pour the smoothie in a freezer safe jar and leave some space at the top as the smoothie will expand when frozen then close it with an airtight lid to not let the air get inside. Once you’ve done that put the jar in the freezer. Make different variations of smoothies with big quantities if you are opting to save them for thin long period of time.
How to make smoothies thicker?
What makes smoothies special and different than normal juices is their thickness. There are many ways to thicken your smoothie. You can either add more banana to the smoothie, use frozen fruits, or decrease the amount of liquid. This will depend on the result that you are opting for.
Use frozen fruits
To thicken your smoothie you can use frozen bananas that serve as a base for your smoothie or also for the other fruits such as berries, apples, or pineapple. You can either freeze them overnight or just buy them frozen from the supermarket which will often be cheaper.
Use Grains or nuts
Using grains or nuts is another way to thicken your smoothie. However this will increase the amount of proteins and fat to your smoothie. Add a tablespoon of chia seeds, or oats to the smoothie and blend all together. This will add thickness to it but will also help making you full for a longer period of time.
Use less liquid
If you think that adding extra ingredients will change the flavor of your smoothie you can simply use less liquid. Whether it is water, milk, or yogurt, just decrease the ratio of the liquid. Start by adding as little liquid as you can and adjust the thickness of it by adding more liquid.
How to make a smoothie without a blender?
Making a smoothie without a blender? Is this even possible? The answer is yes you can do it without a blender. To start with choose the right ingredients which are going to be soft fruits. You can choose banana, mango, kiwi, pears, and the many different kind of berries. For the vegetables, you will not have many options to choose from as most of vegetables are hard to be hand-blender. As an alternative you can take a ripe avocado and mash it with your hand using a fork then add it to the rest of the ingredients.
This will add more texture to your smoothie.
For the protein source of your smoothie include ingredients such as chia seeds, yogurt or peanut butter. This will add the nutrient benefits but will also make your smoothie creamier. You can also add a liquid such as milk to thin your smoothie although you won’t need much liquid in it but it’s a great way to add more nutrient elements to it.
Now as you have all the ingredients ready, cut the fruits and vegetables into small pieces and mash everything together until everything becomes smooth. Although there will still be small pieces but that’s okay. Now add the yogurt and stir everything together. For a thicker smoothie, use full-fat Greek yogurt. Now pour everything into a shaker or a glass jar, add ice cubes and shake for about 30 second. This will make the smoothie creamier, cold and foamy. To adjust the thickness of it add more yogurt or chia seeds if it’s thin or milk when it’s too thick.
The best and worst smoothies
Smoothies are fun to make and they are usually related to the many health benefits that they have but this is not always the case and this depends on the ingredients that you use to make it. And as every other type of drinks, the best one for you is the one that is made with organic, natural, and fresh ingredients. The rules are very simple:
The best smoothies provide strong healthy nutrients to your body. For the base use always fresh, filtered water. Water is an important element as it serves to hydrate your body and clean it from toxins. Also using fresh and organic elements whether it’s the fruits, the vegetables, the milk or the yogurt, will add a natural and tasty flavor to your smoothie.
The worst smoothies on the other hand can do more harm to your body than good. No matter how many vegetables and fruits you mix in your smoothie, the base can influence everything. Ingredients like smoothie mixes, conventional fruit juices or conventional yogurt are not natural and just adds lots of sweetness to your smoothie and drinking will not feel right for you at the first sip.
Nowadays smoothies can be made in fast food restaurants but those are also really bad for you as they are not natural and just have lots sweetness and unhealthy calories. Sometimes just the bright colorful texture can say it all.
Overall we prefer homemade smoothies and we recommend making your own at home using the ingredients that we mentioned previously in this article. Smoothies should be healthy for you and not the opposite and making it is very easy and does not require so much time or energy.
Healthy smoothie recipes for weight loss
Drinking smoothies could be a great way to start you weight loss journey. Starting your day with a smoothie breakfast not only does help you reach your goals but will also give you a mental boost knowing that you have started your day doing the right thing for you. Here are some smoothie recipes that you can choose from:
Strawberry banana smoothie: This is one of the classics in the smoothie world. Strawberry banana smoothies are easy and fast to make. The ingredients you will be needing are:
– ½ cup of strawberries fresh or frozen
– 1 banana
– 1 cup of raw spinach
– ½ cup of almond milk
With a smoothie blender, blend everything together. You can add ice to get a cold smoothie in case you didn’t use frozen strawberries. Adjust the thickness by adding more banana or more milk.
Coconut mango smoothie: A smoothie with exotic ingredients will always be a yummy one and this smoothie is one of the most delicious ones that we have ever made. These are the following ingredients that you will need:
– 1 cup of coconut milk
– ½ cup of chopped frozen organic mango
– ½ teaspoon of flaked coconut
– 2 tablespoons of chia seeds
– ½ tablespoon of vanilla extract
As usual mix everything together in the smoothie blender and serve.
There is a large variety of smoothies that you can make to lose weight and you can always experiment with the ingredients as you want. Just keep it simple and do not complicate the ingredients. Also using fresh ingredients will always be better and will give a tastier smoothie.