Smoothies may just be the ultimate healthy fast food. Packed with nutrition, smoothies can contain fruits, leafy greens, nuts or nut butters, dark cocoa, chia seeds, and protein powders. Smoothies are quick to "make and take" on the go. Within minutes you can blend one up in your kitchen, pour into a shaker bottle, and be on your way.
Choose Your BlenderMany health enthusiasts love their Blendtec and Vitamix appliances. I'd love one, too, but compared to $300+, my $65 ** Beehive Osterizer** has served me well, making daily smoothies and protein drinks for many years.
Choose a blender with the following features to ensure it is suitable for making smoothies:
- 600 watts of power or higher
- Made of durable die-cast metal, not plastic
- Stainless steel blade that can crush ice (and frozen fruit), so you get a smooth smoothie every time
- Have a glass jar that can withstand temperature changes (pulling it out of a hot dishwasher to make a cold smoothie right away), and the shock of heavy ingredients
Add Your Smoothie Base
Normally, I have a base recipe for my dairy-free smoothies to which I then add other ingredients for variety. My base below plus the added ingredients makes an entire blender of smoothies.
- 1 can of Trader Joe's Full Fat Coconut Milk
- 16oz coconut water
- 2 bananas (I like to slice my bananas and freeze them in individual snack bags for use in my smoothies)
- 8 ice cubes
Choose Your "Add-Ins"This is the fun part** Fruit smoothies:** Loaded with immunity-bolstering antioxidants, fruit smoothies are easy to digest and, unlike juice, retain the fiber from the fruit. This does a body's digestive system good while helping
you to feel fuller, longer. Add 1 cup fresh (or frozen) diced fruit. Great choices are strawberries, pineapple, mango, peaches, blueberries, or raspberries.
reen smoothies: Dark leafy greens are full of vitamins K, C, E, and many of the B vitamins, as well as minerals such as iron, calcium, potassium, and magnesium. Green smoothies are a great way to sneak more vegetables into your diet.** Add a handful of cleaned, torn, fresh greens to the fruit smoothies version above to make it green. Great choices are baby spinach, kale, and swiss chard. Be sure to remove any course stems.**** Get creative:** Boost the nutritional impact of your smoothie by adding the power of super foods.** Try adding a tablespoon of chia seeds, sunflower or nut butter, dark cocoa, flax seeds, a handful of raw almonds or walnuts, or a scoop of egg protein powder.
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