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Smoothies are fast, easy to make, and highly nutritious (depending on what you put in them 😉). Filled with frozen fruit, they are seriously refreshing - and serve as a convenient vessel for delivering supplements, superfoods, or anything else you’re trying to incorporate into your diet (helllooo, kale).
Whether blended for breakfast, lunch, or a post-workout snack, smoothies give you a break from your typical meal prep routine. You don’t need any fancy gear, everything goes into one container, and the combinations are limitless. Get creative and bring a straw! 🎨
🍓 Ingredient Inspiration:
*For a printable version, check out the Smoothies Reference Guide.*
Fruit: banana, berries, mango, pineapple, peach, kiwi
Liquid/Dairy: milk, nut milk (e.g., almond, cashew, macadamia), juice (e.g., orange, apple), coconut water
Vegetables/herbs: spinach, beets, carrots, kale, sweet potato, pumpkin, basil, mint, ginger
Sweetness: honey, agave, banana, dates, chocolate
Supplements: protein powder (example #1 & 2), fiber (example), collagen (example)
Superfoods: Acai, cacao, bee pollen, chia/flax/hemp seeds, matcha, turmeric, goji berries, spirulina
Misc: peanut/almond butter, silken tofu, avocado, dried coconut
Add liquid (~1 cup/serving)
Add frozen fruit (~1 cup/serving)
Blend, serve, enjoy!
📝 Notes, Tips & Tricks:
Add liquid first to avoid straining the blade and motor. Relatedly, chop or break up large pieces of fruit before freezing (e.g., banana)
If the mixture is too thick and the motor is struggling, add some water.
If you have fruit on the brink of becoming too ripe, chop and freeze in a zip bag for future smoothies.
To make a smoothie bowl, reduce liquid, add toppings, and bring a spoon.
Ice makes smoothies frosty but dilutes flavor; use strategically.
Some high-end blenders can be found refurbished at a lower cost (example)
If you are using spinach/kale as a base and want the smoothie to be bright green, avoid adding red/purple fruits (e.g., berries) or it will turn brown.
Protein powders, collagen & fiber add heft but can make the texture a bit grainy. Use in moderation.
📓 Reference Guide
🎓 Further Study
So Many Smoothies, So Little Time [NYTimes]
The Best Blender for 2020 [Wirecutter]
The Best Protein Powders [NYMag]
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