Smoothies are an easy, satisfying snack we have frequently in my house. In the summer, we serve ’em up (with a little whey protein thrown in) after workouts. Today I made them because I saw one at the mall and developed a craving. Since making my own, I never order them while out. I can taste the difference with the sugary, syrupy mix. Here is how I make them.
You will need: frozen banana (freeze your brown bananas for fresh banana bread or smoothies rather than throwing them away. My banana bread recipe will be up soon!), frozen berries (you can get mixes in the freezer section of your local grocery store rather than buy fresh), low-fat yogurt, orange juice, honey or agave nectar, and a blender.
1. Leave the frozen banana out on the counter for a few minutes to thaw slightly. By using frozen fruit, you won’t need to add ice.
2. Add 1/2 cup of low-fat yogurt (any flavor you like) and 1/2 cup of frozen berries (can be any fruit, even avocado, kale or spinach) to the blender.
3. Cut banana into smaller chunks and add to the blender.
4. Add a splash of orange juice. The more juice you add, the thinner the smoothie will be.
5. If using plain yogurt, I like to add honey or agave nectar as a natural sweetener. Vanilla extract works too.
6. You can also add flaxseed, linseed, chia seeds, protein powder, or other supplements for additional nutritional value.
7. Blend. You may need to stir the mix with a spatula if an air pocket develops in the bottom of the blender.
8. Serve.
Of course, you should experiment with fruit, yogurt, and juice flavors to find a combination you like. As smoothies break up the food for you, take your time to enjoy it. It will be easier to digest that eating the food whole which means your body will take less time to digest it. It may give you a temporary sugar spike that you are not expecting.
Let me know in the comments below what smoothie ingredients are your favorite.
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