It’s difficult to think of a disadvantage to smoothies. Not only are these blended beverages quick and simple to prepare, but they’re also portable, making them ideal for on-the-go meals and snacks. Additionally, they are a delectable way to meet your daily fruit and vegetable requirements (sometimes camouflaging the veggies alongside sweeter fruit flavors). They’re an excellent all-purpose blended meal on the whole.
While you may believe that blending a smoothie is as simple as pressing a button on your Nutribullet or Vitamix — and it frequently is — haphazardly tossing ingredients into the blender does not guarantee an appealing finished product. Believe it or not, there is an element of art and science involved in creating an excellent smoothie.
Smoothie Fundamentals
Smoothies truly are a dumping ground for an array of ingredients and flavors. However, anyone who has ever had a fruit and spinach smoothie turn an unappealing shade of brown can attest that certain combinations simply do not work.
To ensure that your smoothie is delectable, nutritious, and visually appealing, you’ll want to start with a few basic components: a liquid, a source of protein, fruits and/or vegetables, healthy fats, and optional flavor enhancers. In a blender pitcher, layer these ingredients, cover tightly, and blend at a medium-to-high speed. Depending on the blender you’re using and the consistency of your ingredients, it may take several minutes for the mixture to become truly smooth.
While creating the ideal smoothie, keep your personal health goals in mind as well. If you’re watching the sugar content of your smoothie, aim for a healthy balance of fruits and vegetables. If weight loss is a priority, limit portions of high-calorie ingredients such as nut butter and full-fat dairy. Additionally, for overall health, it is best to keep added-sugar items to a minimum—so reserve chocolate chips or caramel sauce for an occasional, rather than a regular, addition.
Then there’s the issue of icing or not icing. A general rule of thumb for creating a refreshingly cold smoothie is to use approximately half cold or frozen ingredients and half non-frozen. If you do not have frozen fruit on hand, you may substitute ice cubes. (Ice is optional with frozen fruit unless you want a more slushie-like drink.) Simply keep in mind that you should drink a smoothie with ice immediately to avoid it becoming too watery.
Liquid
Liquid is the primary component of an ideal smoothie consistency. Too much will result in a runny mess; too little will prevent you from sipping it through a straw. You probably don’t want to exceed 1 cup of liquid for a single-serving smoothie. If you’re unsure how a liquid will thin out your specific combination of ingredients, add it incrementally to the blender, keeping in mind that you can always add more.
Another factor that contributes to maintaining a healthy liquid balance is the water content of fruits and vegetables. Smoothies made with high-water-content fruits and vegetables, such as watermelon, strawberries, or pineapple, or cucumber, may require only a small amount of liquid—or none at all.
Source of Protein
Any smoothie can easily be protein-packed. (Are we talking about a smoothie or a protein shake here?) You make the call.) While some proteins—we’re looking at you, chicken—are obviously unsuitable for smoothies, there are plenty of others that are.
Whether you’re looking to replenish your energy following a workout or simply want to increase your daily protein intake, try the following blend-able options in your smoothies:
- Tofu (silken works especially well)
- Softer nuts like slivered or water-soaked almonds, pistachios, or macadamia nuts
- Protein powder
- Yogurt: Greek, full-fat, or low-fat
- Nut butter
Of course, the amount of protein you add to your smoothie is entirely up to you, but keep in mind the serving sizes as you add. While a serving of yogurt can be as large as 1 cup, a serving of protein powder is typically no more than one tablespoon-sized scoop. Consider the interaction of your protein with the liquid in your smoothie when determining appropriate servings. (Nuts, for example, may absorb liquid, whereas yogurt may thin out your smoothie.)
Consumption of Fruits and Vegetables
Fruits and vegetables, ranging from apples to zucchini, add vitamins, minerals, and fiber to your blended treat. When making smoothies professionally, it’s best to incorporate frozen fruit whenever possible. Frozen fruits will thicken and chill your mixture, providing that familiar ahh. Meanwhile, their sweetness can mask vegetables’ more bitter flavors. Additionally, frozen fruit is typically less expensive than fresh fruit and keeps for a longer period of time.
Any frozen fruit is acceptable, but remember to account for the water content. When working with high-water-content fruits such as berries or melons, begin with smaller amounts of liquid.
Among the fruits to incorporate into smoothies are the following:
- Peaches
- Bananas
- Melons like watermelon, cantaloupe, or honeydew
- Tropical fruits like pineapple, mangoes, papaya, or kiwi
- Berries, such as strawberries, blueberries, raspberries, blackberries, or cherries
- Shredded coconut for added flavor and texture
Integrating vegetables into smoothies requires a bit more forethought, as they can affect the color and texture. If you don’t mind a smoothie with a bit of pulp, you can combine even crispy veggies like bell peppers or celery with your protein, fat, and liquid in a high-powered blender. Otherwise, choose more tender vegetables such as spinach or peeled cucumbers.
Creating an appealing color with vegetables may also require some experimentation. Beets, for example, produce an exquisite pink when blended, but greens such as spinach and kale can create an unsightly mud color when combined with berries. Test and tweak until you achieve an aesthetic that appeals to you. Bear in mind that even if a smoothie appears unappealing, it can taste fantastic and provide a plethora of health benefits.
Vegetables such as the following are excellent smoothie ingredients:
- Leafy greens like spinach, kale, and swiss chard
- Cucumbers
- Zucchini
- Butternut squash
- Sweet potatoes
- Beets
- Carrots
Fats That Are Beneficial
It’s acceptable to add a bit of healthy fat to your smoothie to boost creaminess and balance the macronutrients. Additionally, healthy fat is satiating, which means you won’t reach for a snack minutes after finishing your smoothie. Ingredients containing poly-or monounsaturated fats are particularly beneficial. The following fats are excellent smoothie additions (in portion-controlled amounts):
- Nut butter like peanut, cashew, or almond
- Flax seeds
- Chia seeds
- Coconut oil
- Avocado
It enhances the flavor.
Finally, if you’re feeling adventurous, you can always add delicious extras to your smoothie. Add a dash of any of the following to enhance the flavor and texture:
Cinnamon, nutmeg, allspice, or turmeric are all examples of spices.
Spices like cinnamon, nutmeg, allspice, or turmeric
- Lemongrass
- Wheatgrass
- Sweeteners such as honey, maple syrup, or agave nectar
- Flavor extracts like vanilla, almond, lemon, or coconut extract
- Matcha powder
- Cocoa powder
Construct Your Own Smoothie Packets
Smoothies are already convenient, but pre-made smoothie packs can help simplify hectic mornings or afternoons even more. Why not put together your own? Place the desired amount of frozen fruits, protein source, and healthy fat in zip-top plastic or silicone bags. To make storage easier, store the bags flat in the freezer. Don’t forget to date them!
When ready to blend, empty your smoothie pack into the blender along with a liquid base. Consider:
- Berry Banana: ½ bananas (peeled and sliced), 1 tablespoon flax seed, ½ cups of blueberries, and 1 tablespoon of peanut butter should be frozen. To prepare, combine ½ cups of almond milk with a blender.
- Strawberry Almond: ½ cups of strawberries, 1 tablespoon of almond butter, ½ cup of cubed silken tofu, and ½ bananas should be frozen (peeled and sliced). To prepare, blend together a handful of fresh spinach and ½ cups of milk.
- Tropical: ½ cups of mixed tropical fruit, ½ bananas (peeled and sliced), and 1 tablespoon of shredded coconut should be frozen. To prepare, blend together ½ cups of coconut water and ½ cups of Greek yogurt.