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| In search of a smoother smoothie |
I've been experimenting for several years now and I learn something new every day, mostly by accident! One of my favorite experiments is my search for the perfect smoothie...ahhhh....not too sweet, not too thick, just the right marriage of flavors...well, you get the picture. ;-)
Tips for a smoother smoothie:
1. Choose the right liquids for the job. If you're making a coffee smoothie, use some fresh-brewed double-strength coffee (add a couple ice cubes to cool it first!). If you're making a recovery smoothie, use soy milk (it has nearly twice the protein of almond milk). If you're going for a tropical flavor, use coconut milk. If you're cutting calories - use water! Most recipes have ingredients that will easily carry the flavor. Try to steer clear of processed fruit juices, as they often contain added sugar.
2. Put the liquid in the blender first. As obvious as this may seem, it really didn't occur to me at first. The motion of the blender's blades creates a kind of whirlpool, or vortex that draws the rest of the ingredients down to get chopped up.
3. Use a mix of frozen and fresh. Whether you're making a strawberry-banana smoothie (pictured) or an apple-pear-spinach smoothie, use a combination of fresh and frozen ingredients.
4. Keep plenty of low-water ingredients in the freezer. When you freeze ingredients to use in your smoothies, select those with the lowest water content. Save the high-water ingredients to use as fresh. (Use this guide from the University of Kentucky: http://www2.ca.uky.edu/enri/pubs/enri129.pdf ) Depending on the amount of power your blender has, you might want to cut the ingredients into small (about an inch or less) pieces.
5. Pulse, Slow, Fast. In that order. Once you've added all of your ingredients, begin by pulsing the mix in 5-10 second pulses, then go to your slow speed until you see that vortex in the middle, then switch to fast. Watch the ingredients until it is completely blended and smooth.
6. Too Thick? Too Thin? If you look down at the finished product and say "bleh, that's too thick (or thin)", simply adjust using extra ingredients. Too thin? Add some more frozen banana. Too thick? Add a splash of soy milk.
That's it! You now have the power to go forth and create. See below for some of my favorite smoothie recipes (all are made to fill the average blender or full-size Nutribullet for 2-3 servings, adjust the recipe accordingly for 1 serving).
Cherry-Pear Smoothie:
1 cup soy or almond milk
2 cups frozen cherries
2 fresh pears
1 tsp agave nectar (optional)
Strawberry-Banana Smoothie:
1 cup soy or almond milk
2 frozen bananas
8 fresh strawberries
1 tsp agave nectar (optional)
Mocha Frappe:
1 cup double-strength brewed coffee (cool with 3 ice cubes)
1/4 cup soy or almond milk
1 tbsp peanut butter
1 tbsp cocoa powder
2 frozen bananas
Peanut Butter Smoothie:
1 cup soy or almond milk
2 tbsp peanut butter
3 frozen bananas
Grape Smoothie:
1 cup soy or almond milk
1 1/2 cup frozen grapes
1 fresh banana
1 fresh apple
1 tsp agave nectar (optional)
Green Apple Smoothie:
1 cup soy or almond milk
2 frozen apples
1 fresh banana
1 handful of spinach
1 tsp agave nectar (optional)
dash of cinnamon
Tropical Delight Smoothie:
1 cup coconut milk
1 cup frozen mango
2 fresh bananas
1 tsp agave nectar (optional)
Sunny Day Smoothie:
(Peach, Mango, and Carrot Goodness!)
2 cups frozen peaches
1 cup frozen mango
2 med-lg carrots (don't peel em, just wash & cut)
1 Tbsp Raw Honey or Agave Nectar
16 ounces filtered water
Peach Pie Smoothie:
1 frozen banana
1 apple, cut up
1 1/2 cups frozen peaches
1/2 tsp cinnamon
1/4 tsp nutmeg
1 Tbsp agave nectar or raw honey
2 cups soy milk
Can't Tell There's Kale I Smoothie:
2 frozen bananas
1 cup kale
1 cup frozen blueberries
2 cups soy milk
1 Tbsp agave nectar or raw honey
Can't Tell There's Kale II Smoothie:
2 frozen bananas
1 cup kale
1 cup frozen blackberries
2 cups soy milk
1 Tbsp agave nectar or raw honey
Strawberry Bite Smoothie:
2 frozen bananas
1 cup frozen strawberries
1 tart green apple
2 cups filtered water
1 Tbsp agave nectar or raw honey