Skill a Week: Three Smoothies

I’ve made smoothies for years, but they were always very similar: banana, strawberries/raspberries, milk. Here’s three rather divergent smoothies that shake (ahem) things up. You can swap out almost any of the ingredients unless they’re in the name of the smoothie. the number one most important ingredient in these is banana. It will add natural sweetness and bind together the ingredients without being unhealthy. It also doesn’t have a strong taste.

I use a vitamix to make these: 30-60 seconds and everything is smooth. But I think with some coaxing and judicious ordering of ingredients, a regular blender could handle most of these.

Green Machine

This smoothie isn’t that tasty (it has a semi-sweet gardeny taste with a pulpy texture). But it’s super-healthy. There’s a ton of greens that can be difficult to eat on their own and you can dump in a lot of vegetables, so long as they don’t have a strong taste.

Sweet ingredients:

  • One whole pear (you can core if you like)
  • One banana
  • Apple juice (just a half cup will sweeten the smoothie)

Vegetable ingredients:

Other:

  • Cup of water (or chilled green tea)
  • 1/4 cup Coconut milk (optional)
  • Ginger (Tbsp)

There are three parts of this: the sweet ingredients, the super-healthy green ingredients, and the creamy ingredients (banana, coconut milk). The sweet ingredients end up dominating the taste, which is good, but the sweetness is cut by all the green vegetables. You can substitute in a lot of other things: spinach, sprouts, cauliflower, grape juice for apple juice, etc.

Peaches & Cream

The goal here is a lightly sweet, smooth and creamy shake. Rather than going for fiber and vitamins, you can add a lot of protein to this one.

Sweet:

  • Frozen peaches (1 cup)
  • Fresh peaches (1 cup)
  • Banana (1 large or 2 small)

Cream:

  • Skim Milk (1 cup)
  • Fat Free Yogurt (1 cup)
  • 1/2 scoop Vanilla or Cookies & Cream Protein Powder

Peaches have a relatively mild flavor, so you can’t sneak in too many vegetables; the light orange color is also delicate so any greens will turn it murky (if you care about that). I can toss in a handful of carrots without changing the taste or color. Also worth considering: cottage cheese instead of yogurt, vanilla extract, coconut milk.

Blueberry Smoothie

As long as you add enough blueberries, this smoothie has a very strong taste and a texture that accommodates grittier ingredients.

Ingredients:

  • Frozen Blueberries (1-2 cups)
  • Small handful spinach
  • Half cucumber
  • 1 large banana
  • Flax seed
  • Water

You can substitute in tea or milk instead of water. A few carrots or heads of broccoli can be added as well.

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4 Comments

  1. jennypenny

     /  January 1, 2013

    Do you like the Vitamix? I’ve looked at them because we do a lot of smoothies, but they’re really expensive.

    Reply
  2. jennypenny

     /  January 1, 2013

    Sorry! Just read your thoughts on the Minimalist Goals Post. Ignore this.

    Reply
  3. I’m definitely going to check out the Amazing Grass Green SuperFood powder. Thanks for the tips.

    Reply
  1. Skill a Week: Kale Chips « SkillsFIRE

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