Smoothie Basics

Smoothie Construction For Beginners

–By Staff, Revolution Health Medical Center–

Making a smoothie is an easy way to get plenty of fresh produce into your daily diet.  An approximate ratio of about 2 cups produce to 1 cup liquid will give you a good base.  The recipes provided are just suggestions to get you started; feel free to add what you like to build your own flavors!   
Adding a scoop or two of your favorite protein powder will also give a satisfying boost.  Our doctors and nutrition team can answer any questions you may have as you try out the recipes below.

Fruit  1 to 2 cups –  Most fruit will blend nicely; just be cautious with hard fruits such as pears and apples unless you have a high powered blender.  Fruits can be used fresh or frozen.  Frozen fruits and berries may require a bit of thawing if using a standard blender.

Veggie – 1 to 2 cups – Veggies such as spinach, cucumber, tomatoes and avocados bend nicely into smoothies and work well in a standard blender.  If you have a high powered blender, feel free to add whole carrots, celery, kale, etc.  Vegetable juices such as carrot and mixed greens work nicely as part of the liquid with a standard blender.

Liquid – water, cold tea, juice, unsweetened milk alternatives – use caution when using liquids with calories such as milk alternatives or juices.  Be aware that they add extra calories to the smoothie.

Optional add-ins – protein powder, bee pollen, cinnamon, almond butter, etc.  You can be as creative as you like with your smoothies, of course depending on what your goals and lifestyle plans allow.

Recipes to get you started:

Banana Berry

1 Banana

1 cup Strawberries

1 cup milk alternative or other liquid

Blend until smooth and enjoy!

Frog in a Blender

1 cup strawberries

1 cup spinach

1 cup green tea

Blend until smooth and enjoy!

*First timers may want to add more berries.

Peaches N Cream

1 cup peaches (fresh or frozen)

1 banana

1 cup milk alternative

Water to desired consistency

Dash of cinnamon

Blend until smooth and enjoy!

Lean Mean Green Machine

1 cup spinach (or kale)

1/2 cucumber, seeded

1 apple, cored, sliced (or 1 cup apple sauce if using standard blender)

1/2 cup green grapes

1 cup cold green tea

Blend until smooth and enjoy!

*Optional – use honeydew melon instead of the apple.

Berry Blast – Off

2 cups mixed berries – strawberries, blackberries, blueberries, raspberries

1/2 cup milk alternative

1/2 cup carrot juice (optional)

1 cup cold green tea or other liquid

1 – 2 scoops protein powder

Blend until smooth and enjoy!

*Frozen berries are great in this one.

Tropical Bliss

1 mango, peeled and sliced

1/2 banana

1 cup strawberries

1/2 cup yogurt

1/2 tsp ginger (or 1 tsp fresh ginger)

1 cup green tea

Blend until smooth and enjoy!

Nutty Nanners

1 banana

2 Tbsp almond butter (or cashew, or sunflower)

1 cup milk alternative

2 – 3 Tbsp oats ( grind whole gluten free oats in blender until powdered)

Blend until smooth and enjoy!

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