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Smoothies

You can have million combinations that won't taste bad as a smoothie while keeping it healthy.

Here are some basics to keep in mind:

  • I personally own a Vitamix. It is an expensive machine, so if you are under budget, try atleast going with a 1000+ watt machine. Nutri-bullet is a very good alternative.
  • Usually I freeze my fruits and vegetables for two reasons:
    • No need to use ice in smoothie. Frozen ingredients are usually good enough.
    • Prolonged life
  • To add sweetness, you can use over-ripe fruits. Other alternative can be using Agave syrup or Honey
  • For low-fat/low-calorie smoothie, use water as your base
  • If your smoothie is too sweet, add a pinch of sea salt

General Composition

  • Choose a liquid base : 1-2 cups
    • Milk
    • Coconut water
    • Soy Milk/Almond Milk
    • Fruit juice
    • Sparkling water
    • Iced coffee
    • Herbal Tea
  • Add fruits & Veggies : the runnier you want
  • Thicken it up : Thicken the consistency
    • Ice cubes
    • Ice cream
    • Cottage cheese
    • Yogurt
  • Flavor boost : Spices, Herbs, Sweetner
    • Cinnamon
    • Nutmeg
    • Mint
    • Sugar
    • Cocoa Powder
    • Vanilla
    • Honey
  • Give it power
    • Protein powder
    • Chia & Flax seeds
    • Vitamin Powder
    • Wheatgrass
    • Coconut Oil

Fruit-based Smoothies

  • Add in one "creamy" fruit such as banana, peach, pear, apple
  • If you prefer runnier smoothie, add in fruits like melons, kiwi, grapes and citrus fruits

Smoothie Ratio

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