A major appeal of How to Make a Smoothie is its versatility. Whether you want to lose weight, add some extra fruits and vegetables to your diet or simply satisfy a sweet craving without gulping down a ton of calories, smoothies are for you. The equipment required is merely a blender, which you likely have in your kitchen already. When purchasing ingredients, remember that many types of fresh produce can eventually be frozen if you’re afraid they won’t be consumed before they spoil.
Bags of pre-frozen fruit are available in your grocer’s freezer as well. It is not necessary to pay a high price for a “just add water” smoothie kit; you can make customized ones that cost less and better suit your taste on your own. (Note: If a smoothie recipe calls for strawberries and you hate strawberries, throw in some blueberries instead. Don’t be afraid to make substitutions.) Below are three smoothies you should be drinking and why.
How to Make a Smoothie 3 Easy Why
I want to replace a meal.
Too busy to prepare scrambled eggs and toast for breakfast? Try a smoothie that travels better and also packs extra nutrition into your morning routine.
PB & J Meal Replacement Smoothie
½ cup frozen strawberries
2 tablespoons nut butter (almond butter, peanut butter, sun butter)
1 scoop vanilla protein powder of your choice (soy, whey, etc.)
1 cup almond milk
½ banana (optional)
This smoothie is intentionally a little on the thick side because it’s going to replace a meal. It is meant to be filling. If you decide you want your smoothie to go down a little more, well, smoothly—simply add a splash more almond milk or top it off with a bit of cold water before blending.
I want to get my greens.
It can be difficult to incorporate fruits and vegetables into your diet, especially if you’re always on the go. Having a smoothie full of produce daily, though, can help you stay on track.
Blue and Green Smoothie
½ cup fresh blueberries
1/3 cup honey Greek yogurt
2 cups spinach
½ cup coconut water (or more to taste)
½ teaspoon chia seeds
Try substituting your blueberries for raspberries. Or, if you want to mix it up, even more, swap the honey-flavored Greek yogurt for vanilla for a completely different taste.
I want something sweet.
You can satisfy your sweet tooth and still feel good about it. Try the milkshake smoothie below that has the flavor of its namesake without the fat.
1 cup vanilla Greek frozen nonfat yogurt
1 teaspoon nut butter
1/3 cup almond milk
½ teaspoon honey
If you’re feeling frisky, add some cocoa powder to this milkshake smoothie to make it more on the chocolaty side. Don’t like peanut butter but love strawberry ice cream? Leave out the nut butter and substitute some frozen berries instead.
What makes these ingredients so special?
The components of the above smoothies have many health benefits. Here is a breakdown of some of the main ingredients and why they’re good for you:
Strawberries are high in vitamin C and fiber. In addition, they’re natural anti-inflammatories and can help regulate blood sugar. They freeze well and are very versatile.
Almond milk is vegan, vegetarian and acceptable for those who are lactose intolerant. Multiple flavors are available, and most have more calcium (but less protein) than cow’s milk. The texture of almond milk is creamy and well suited for smoothies.
Spinach is one of the most nutrient-dense foods you can put in your grocery cart. Buying a bag of baby spinach will provide a good source of potassium, iron and many vitamins. Milder in taste than other dark leafy greens such as kale, spinach is a go-to for adding nutrients to smoothies.
Greek yogurt has more protein and less sugar than regular yogurt. It is also thicker, making it a smart addition to a creamy smoothie. Multiple flavors, from plain to berry, are available.
Chia seeds pack a big nutritional punch, boasting (among others) healthy fats, antioxidants, and fiber. Toss them into the blender, and they’ll mix easily into your smoothie.