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Fruit Smoothie Basics: How To Make Your Own Healthy Blend
Fruit Smoothie Basics: How To Make Your Own Healthy Blend

Fruit smoothies can fill you up, satisfy your sweet cravings and when made the right way, provide you with loads of vitamins and antioxidants. They’re great in the morning to start your day or as a quick pick-me-up halfway through. Many “smoothie shops,” however, can pack in unhealthy sweeteners and extra calories to make their concoctions irresistible. To reap the nutritional benefits and spare your waistline, follow our steps to perfect your perfect smoothie combinations.

Components of a Basic Smoothie:

1) Liquid
Liquid is necessary to blend your smoothie and add consistency. Start with 1/4 cup. If your smoothie doesn’t mix when the blender is turned on, add more liquid.

Options:
– Filtered Water: a great choice when you don’t want the liquid to affect the flavor profile of your drink.
– Milk: we suggest almond, skim, soy, rice, or coconut. Milk is always a good choice when you’re looking to add calcium.
– Coconut Water: use if you’re hoping for a “tropical” flavor.
– Fruit Juice: avoid sugar heavy fruit juices and pick either a “no sugar added” juice or use your own, fresh squeezed juice. Oranges and grapefruit, work well.
– Green Tea

2) Fruit
Use chopped fresh or frozen or a combination of both. We love frozen fruit because the fruit has been picked at its freshest point and the frozen texture adds great consistency. Fruit provides plenty of options and the combinations are endless: strawberry, blueberry, pineapple, blackberry, raspberry, mango, peach, pear, orange, banana and so on.

3) Thickener
Ice is an obvious step but if you want a thicker smoothie, add in extra banana or use extra frozen fruit. You can also use low-fat yogurt, greek yogurt, low-fat frozen yogurt, peanut butter or soft tofu.

4) Extra Flavor
Depending on the freshness of your fruit, you may want some additional sweetness. If you’re used to store-bought smoothies, you’ll definitely want to add an extra touch as the fruit will probably not be sweet enough. And if your smoothie is made using only frozen fruit, you will probably need an extra dash of sweetness.

Avoid table sugar or artificial sweeteners. Instead choose natural options such as honey, agave nectar, a few dates, Stevia or vanilla extract. If you’re looking for even more, add a pinch of spice like cinnamon or nutmeg.

5) Power Play (optional)
If you’re looking for an additional nutritional punch, add in protein, wheat germ, flax, soy, greens (spinach, kale, wheat grass, etc) or a vitamin powder. Keep in mind this will affect the flavor and texture of your smoothie so modify the rest accordingly.

Smoothie Ratio:

1 part fluid
1 part ripe fruit
2 parts ice/frozen fruit/ thickener
flavor enhancers (to taste)
nutritional booster

These measurements are not set in stone, experiment to find exactly what you like. Unfortunately, or fortunately, there’s no “perfect” smoothie recipe. Lots of things factor into smoothies because of the nature of mother nature! The sweetness and consistency of your fruit will vary so make adjustments as needed. So have fun experimenting and cheers to a healthier tomorrow!

Fruit Tips:
– Use an overripe banana. Yes, you read correctly. This is a secret of many smoothie shops and one of our most important tips. When a banana begins to turn brown, it’s at its peak of sweetness. You can also freeze overripe bananas for quick use in a smoothie. Many national smoothie shops add at least a 1/4 cup of bananas in every smoothie they make as a source of sweetness.
– Try to add at least one “creamy” fruit such as banana, mango, peach, pear, apple or papaya.
– Use water-rich fruits sparingly to avoid a runny drink. This means oranges (and other citrus), grapes, kiwi and watermelon.
– If you only use frozen fruit, you will need less or no ice at all. It will also make for a thicker smoothie.

Flavor Tips:
– Stumped for flavor combos? Look no further than your supermarket. Check out the fruit juice aisle to find inspiration for flavor combinations.
– Try to only use fruit that is in season and ripe. That is when fruit is at it’s nutritional peak and has the fullest flavor.
– Coconut water goes well with tropical fruit like pineapple, mango, papaya and oranges.
– Banana-and-strawberry smoothies are the most popular. Other good picks include mango and pineapple, apple and blueberry, or pear and orange.

Additional Tips:
– If you’re looking to make a smoothie with the fewest calories, stick to water, fruit and ice.
– If it gets stuck during blending, stop the blender, open the lid and shake. Try blending again. If it’s still stuck, slowly add liquid.
– If your smoothie is too sweet, add a pinch of sea salt.
– If your smoothie is bitter, add in a sweet fruit such as an pineapple, a few dates, ripe berries or overripe banana.
– Make your smoothies when you’re ready to enjoy it. The longer your smoothie sits, the less nutritious it becomes.

Recipes:

Tootie-Frutie Healthy Smoothie
1 cup water
1/2 cup frozen strawberries
1/2 cup frozen raspeberries
1 overripe banana
Combine all ingredients in a blender and pulse until smooth.

Soy Strawberry Peach Smoothie
1/2 cup soy milk
Small carton of strawberries
1/2 cup frozen peach slices
Ice cubes
Combine soy milk, strawberries, peaches and ice cubes. Blend using the pulse option and first and then finish with a 1 minute blend on high and enjoy your non-dairy smoothie.

Wake-Up Smoothie
With a stash of berries in your freezer, you can jump-start your day with this nutritious, tasty smoothie in just minutes. It provides vitamin C, fiber, potassium and soy protein.

Berry Healthy Smoothie
A wonderful blend of raspberries, blueberries and strawberries. Use all-natural juices to avoid unwanted sugar.

24 Responses

  1. Martine Hasenauer says:

    Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrate in the form of sugar and electrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.,-“-

    Most popular blog post coming from our own blog http://www.homeimprovementstuffs.com

  2. Brandy Krampe says:

    The major difference between soymilk and “regular” milk (predominantly cow’s milk in the United States; goat and sheep’s milk are other options) is that one is derived from a plant and the other from an animal. Although ethical, hypothetical, or debatable issues frequently arise when discussing this subject, this answer is going to deal strictly with the nutritional differences between these two kinds of milk.`-*.

    Have a good one
    <http://healthmedicine101.com/

  3. david says:

    Thank you very much for the love in sharing this very useful and insightful info.I will de3finitely be trying your recipes

  4. Barb Egeland says:

    these were great tips

  5. hari says:

    Awesome :-p

  6. necia says:

    thank you for this recipe

  7. […] Fruit Smoothie Basics: How To Make Your Own Healthy Blend … – Fruit smoothies can fill you up, satisfy your sweet cravings and when made the right way, provide you with loads of vitamins and antioxidants…. […]

  8. […] Fruit Smoothie Basics: How To Make Your Own Healthy Blend … – Fruit smoothies can fill you up, satisfy your sweet cravings and when made the right way, provide you with loads of vitamins and antioxidants. […]

  9. […] Fruit Smoothie Basics: How To Make Your Own Healthy … – Fruit smoothies can fill you up, satisfy your sweet cravings and when made the right way, provide you with loads of vitamins and antioxidants…. […]

  10. Samantha says:

    Great tips !!!!!!!!!Love the berry smothie!!!!!!!!!!!!!!!!!:D

  11. Grace says:

    I am going to make the Tootie-Frutie Healthy Smoothie and the wake up smoothie.

  12. I agree that preparing a smoothie that flushes out toxins and promotes energy is actually easy. Smoothies recipes can be made from a wide variety of fruits, vegetables, juices and dairy products that contain exactly the ingredients you need to not only boost your metabolism but are also packed with vitamins, minerals, antioxidants and nutrients needed for good health.

  13. chemical says:

    I just couldn’t go away your web site prior to suggesting that I really loved the
    usual information an individual supply in your visitors?
    Is going to be back continuously in order to check up on new posts

  14. sheily says:

    i love this sit.is so cool becasuse it has very healthy ingerydins for poeple thanks

  15. sheily says:

    i love this sit…

  16. sheily says:

    why do you have this sit because it is so good we will have to get together some time some..

  17. Mark says:

    In the “ADDITIONAL TIPS”
    – If it gets stuck during blending, stop the blender, open the lid and shake.

    HMM, I wouldn’t recommend that unless you are looking to get an upper body workout…
    pushing a mop!

    Great article otherwise!

  18. Arletha says:

    Thanks for the good writeup. It in fact was a enjoyment
    account it. Look advanced to far brought agreeable from you!
    However, how could we communicate?

  19. alleycat says:

    wow thanks for the tips!

  20. TopPillow says:

    So easy to make it :) many thanks for sharing with us!

  21. Julia says:

    This is one great recipe. I used it with strawberries, mango, peaches, and some awesome soy milk. I love it keep making some awesome out of the world recipes. P.S. I can finally get a break from my dogs. LOL

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