How To Make A Smoothie

FRUIT

Buy yourself a variety of frozen fruit. Ideally it will be sold in resealable bags. If it isn’t, use a gallon freezer storage bag to keep it contained. You’ll be using a handful at the time and returning it to the freezer.

I usually get strawberries, mangoes, pineapple, and peaches. There are also plenty of blends that include blueberries and other fruits. Don’t stress; just get whatever you like.

And if you get serious about making these often, look for the bigger bags of frozen fruit at the warehouse clubs. 

You can also get frozen smoothie base ingredients, pre-blended greens or less common fruits such as acai. Even all-fruit popsicles are great for smoothies and come in a huge variety. Use a knife to slide them right off their wooden stick.

Fresh fruit is also great for smoothies — ripened stone fruit, berries, or even oranges can help make a juicy smoothie. Bananas add sweetness and a creamy texture. I always want a banana in mine. 

PROTEIN

You’ll need yogurt or almond butter or cottage cheese to add protein to your smoothie if you aren’t using protein powder. These are easy enough to store and add to your smoothies.

If you cringed when I said cottage cheese, relax. It’s completely without taste, blends to a creamy smoothness, and is a very healthy high-protein food.

GREENS

I love greens in my smoothies. You don’t always have to use them, but it’s a great way to get those raw veggies in. Fresh spinach and fresh kale are my favorites. I actually prefer the kale. Surprisingly neither of these add flavor to the drink.

However, they  do add color. A lot of color. If appearance is important to you, then consider using only light-colored fruit when you include greens. Your smoothie will be nice and green. Adding dark colored berries is so healthy, and it tastes great. But the color might not be appetizing. (If you’re wondering, these odd colors never slow me down.😄)

If you find the color disturbing, here’s a solution: Add some cocoa. Yeah. It adds the chocolate flavor and makes it look like a chocolate milkshake.

If you use spinach, you may want to tear off the stems. If you have a really good blender it may not be necessary.

For kale, definitely you have to cut or tear out the stems. I go ahead and wash and dry the entire bunch of kale as soon as I purchase it. I remove any large stems or veins, and pack the leaves with paper towels into a resealable freezer storage bag.

Just before adding the torn leaves to a smoothie, you can give them a quick squeeze/massage in your hand. They will soften, the color will deepen, and they will blend more easily.  

LIQUID

This is your choice. I have used milk, water, canned pineapple juice, or other fruit juice. Coconut water is delicious and so hydrating.  Whatever sounds best to you, have it on hand. 

ICE

Lots of people use ice in their smoothies. Sometimes I do, but not usually. Because often the frozen fruit is enough to give it coldness. 

Here’s how you decide: You need a good amount of something frozen to give that thick icy texture to your drink. If none of your ingredients are frozen, the blend will be complete but the consistency will be much more liquid. Like a glass of mixed juice, not really a smoothie. (Still tasty and nutritious, and is perfectly fine if you’re not after that thick frozen consistency.)

So if some of your fruit is frozen, you may not need ice. If none of it is frozen, adding ice will give you that frosty thickness.

If you’re worried about diluting the flavors, don’t. Even adding water to a too-thick smoothie doesn’t hurt the taste. The ice doesn’t diminish the flavor at all.