Make a Fruit Smoothie

Smoothies are delicious and nutritious drinks typically made from fresh or frozen fruits or vegetables plus ice, water, and dairy or non-dairy milk. They are so-named because all the ingredients are pureed in a blender until they create a cold, refreshing, and smooth drink. You can either follow a recipe or you can play around with combinations of your favorite fruits and vegetables.

Ingredients

Berry Smoothie

• 1 frozen banana, peeled and sliced
• 2 cups (400 g) frozen strawberries
• 1 cup (240 ml) milk
• ½ cup (122.5 g) plain or vanilla yogurt
• ½ cup (120 ml) freshly squeezed orange juice
• 2 to 3 tablespoons (15 to 30 ml) honey or to taste

Coffee Smoothie

• 1 cup (240 ml) strong brewed coffee
• 1 banana
• ¼ cup (22.5 g) rolled oats
• 1 tablespoon (6.25 g) cocoa powder
• 1 tablespoon (10.3 g) flaxseeds meal
• 1 pinch cinnamon
• 1 cup (240 ml) milk
• 1 teaspoon (6 ml) honey

Tropical Honeydew Smoothie

• 2 cups (354 g) honeydew melon, diced
• 1 tablespoon (15 ml) fresh lemon juice
• 1 tablespoon (15 ml) honey
• 3 ice cubes
• ½ cup (90 g) frozen kiwi, diced

Steps

Making a Classic Berry Smoothie

1. Gather your ingredients and supplies. To make any basic smoothie, you need fruit, liquid, and a blender. Plus, you'll also need two cups to serve the smoothie in when it’s ready. If you don’t add ice cubes to your smoothie, you can serve it over ice to make a chilled treat.
   • If you don’t have a blender, you can also use an immersion blender or food processor to make smoothies.
2. Wash and cut the fruit. Peel the banana and cut it into one-inch (2.5 cm) chunks. Run the berries under cold water to remove dirt. Use a small knife or your fingernail to remove the stems. Cut the strawberries in half if they are larger than one inch (2.5 cm) in width.
   • You can substitute any or all of the strawberries with other berries, such as blueberries, raspberries, or blackberries.
3. Add the liquid and the fruit. In order to make a perfectly smooth and creamy smoothie, it’s important to add the liquids first, so pour the milk and orange juice into the blender. This will ensure the blender blades have lubrication around them and don’t immediately jam up on the frozen berries.
   • You can either use dairy or non-dairy milks for this recipe. Popular non-dairy options include soy, rice, and almond milk.
4. Add the remaining ingredients. Your blender should currently have liquid in the bottom and fruit on top. Finally, add the yogurt and honey.
   • Adding these ingredients last will ensure they are evenly distributed throughout the smoothie.
5. Blend the smoothie. Turn the blender to a low speed and begin blending the ingredients. As some of the fruit chunks get blended and incorporated, turn up the speed a little.
   • Once all the fruit is blended, turn the blender to high to do a final blend and fully incorporate all the ingredients.
   • Starting the blender on low will prevent an air bubble from forming around the blades.
6. Serve and enjoy. Portion the smoothie out equally into two serving glasses. You can serve it over ice, with straws, or any other way you like.

Energizing With a Coffee Smoothie

1. Make the coffee ice cubes. Brew one cup of strong coffee, and allow it to cool to room temperature. When it’s cool, use the coffee to fill ice cube trays and allow the ice to freeze overnight.
   • To brew strong coffee, use 4 tablespoons (21.2 g) of coffee per cup of water.
2. Combine the ingredients in the blender. Put the milk in first. Cut the banana into one-inch (2.5 cm) chunks, and throw that in along with the coffee ice cubes. Then add the oats, followed by the remaining ingredients.
   • The oats, flax, and spices are optional ingredients that make this smoothie more like a complete breakfast.
3. Blend and serve. Start on a low speed to allow the blender time to process the ice. As the ingredients get incorporated, gradually increase the speed until everything is smooth and creamy.
   • Serve in a tall glass or to-go cup for a healthy breakfast on the road.

Creating a Tropical Smoothie

1. Gather your ingredients and supplies. Along with your fruit, ice, and the blender, you will also need either one large or two small cups.
   • This recipe makes one two-cup smoothie, or you can make two snack-sized drinks.
2. Peel and cut the fruit. With a sharp knife, cut the hard ends off the kiwi. Carefully use the knife to peel the fuzzy skin from the fruit. Then, cut the kiwi into quarters.
   • For the honeydew, start by cutting the melon in half. Use a spoon to scoop out the seeds and stringy fruit from the center. Flip each half over onto the flat half and carefully peel off the skin with a sharp knife. Cut the melon into one-inch (2.5 cm) chunks.
   • For an additional punch of flavor, consider adding ½ teaspoon (1 g) of freshly grated ginger to the smoothie as well.
3. Add the ingredients to the blender. Combine the lemon juice, fruit, ice cubes, and honey in the blender. Blend on a low speed until the fruit and ice begin to break up, then gradually increase the speed.
   • As the mixture becomes increasingly smooth, increase the speed to high.
4. Serve and enjoy. This smoothie makes a filling snack for one person or a small treat for two.

Creating Your Own Smoothie Recipes

1. Pick your liquid. Every smoothie has at least two main ingredients, and those are liquid and fruit. The liquid portion of a smoothie helps the blender out and makes the consistency smooth and creamy. For every cup of fruit you use, you should add ¼ to 1/3 cup of liquid to the smoothie. Good liquid options include:
   • Non-dairy milk, such as almond, rice, and soy
   • Coconut milk or coconut water
   • Water
   • Dairy milk
   • Fruit juice
   • Green tea
2. Choose your fruit. You can use any fruit or fruit combination in a smoothie, but it’s important to choose juicy fruit and creamy fruit for each smoothie. This will ensure a balanced consistency. Use fresh or frozen fruit for the most nutritional benefits. Frozen fruit will give the smoothie a cold and refreshing iciness.
   • Thick and creamy base fruits include mango, apple, peach, papaya, coconut, avocado, and banana.
   • Juicy fruit options for smoothies include citrus fruits like oranges and grapefruit, pineapple, watermelon, and berries such as strawberries, raspberries, blueberries, and blackberries.
3. Select additional ingredients. As long as you have a liquid and fruit you can make a smoothie, but there are also optional ingredients you can add to enhance the nutritional value or change the flavor or texture.
   • For added nutritional benefits, add about one tablespoon of nut butter, protein powder, hemp hearts, or a small handful of spinach or kale.
   • For added sweetness, consider using a pinch of brown sugar, honey, or maple syrup, or a couple dates.
   • For extra flavor, add a pinch of cinnamon, nutmeg, or cloves.
   • For extra thickness and the right texture, add a few cubes of ice to the smoothie if you used fresh instead of frozen fruit.
4. Add ingredients in the right order. To ensure the right consistency, to protect the blades from damage, and to prevent air bubbles from forming, you should always add the liquid portion of your smoothie to the blender first. You can then add your fruit, ice, and additional ingredients.
   • Always start the blender on a low speed to prevent air bubbles from forming. If air bubbles form, the blades won’t be able to blend properly. If this happens, turn off the blender, unplug the unit, and use a long spoon to stir everything. Add more liquid before starting up the blender again.

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Sources and Citations

See also

• Make a Strawberry Slushie
• Make a Honey and Banana Smoothie
• Make a Simple Orange Julius
• Make a Sonic Strawberry Cheesecake Shake
• Make a Blueberry Muffin Smoothie
• Make a Raspberry Smoothie
• Make a Strawberry Banana Milkshake
• Make a Fruit and Yogurt Smoothie
• Make a Mango Smoothie
• Make a Simple Strawberry Smoothie

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