Generic Smoothie Process

 

1. Pick a Fruit
2. Add greens or veggies, if desired.
3. Include at least one protein-rich food.
4. Tinker with texture using frozen bananas or other natural thickeners.
5. Add liquid, if needed, to get the blender going.
6. Adjust the sweetness, as needed.
7. Boost the flavor and nutritional value with add-ins and extras.
8. Blend, then pour into glasses.
9. Add toppings, if desired.
10. Drink up!

 

FRUITS

Pineapple, berries, melon, peaches, apricots, nectarines, pears, apples/applesauce, cherries, oranges/tangerines (seedless), kiwifruits, grapes (seedless), mango, papaya

VEGETABLES

Spinach, kale, cucumber, pumpkin puree, beets, carrots, sweet potatoes

PROTEIN- RICH FOODS

Yogurt; kefir; cottage cheese; milk; soy milk; nut, seed, soy, or peanut butter; nuts or seeds; silken tofu

THICKENERS

Frozen banana; frozen mango; avocado; oats; nut, seed, soy, or peanut butter; ice

LIQUIDS

Coconut water, milk, kefir, carrot juice, vegetable juice, fruit juice, herbal tea, water

SWEETENERS

Dates, prunes, honey, maple syrup

ADD-INS and EXTRAS

Fresh mint, vanilla extract, lime juice, lemon juice, nutmeg, cinnamon, ginger, turmeric, cocoa powder, flaxseed meal, wheat germ, chia seeds, hemp seeds

TOPPINGS

Granola, trail mix, nuts, seeds, dark chocolate shavings, pomegranate seeds, diced fruit