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Basic
Fruit Smoothie Recipe
Fruit smoothies were invented as a
healthy alternative to the milkshake. They are very
popular because of their taste. Most smoothies are
high in fiber, low in fat, and packed with vitamins
and antioxidants.
There are hundreds of ways to make a
fruit smoothie, with varying tastes and textures.
Here are the basics:
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First, chopped fruit (one type of
fruit or several) is the smoothie's fruit base. Great fruits to use are bananas,
berries (including strawberries and blackberries), pineapples, mangos, and/or
kiwi.
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Second, add a thickener. Good
choices include low-fat yogurt, low-fat frozen yogurt, a can of frozen juice
concentrate, frozen fruit, or a cup of ice. How much of these ingredients you
will use depends on how thick you want your smoothie to be.
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Third, you will need a liquid so
everything will blend smoothly. You can add skim milk, soy milk, fruit juice or
even water. Start with 1/4 cup and then add more if needed.
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An extra option
to enhance flavor is to add a sweetener, cinnamon or vanilla extract.
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A good rule of thumb for the
ingredient measurements is to make your smoothie with 1 part fruit, 1 part
liquid, and 2 parts thick base. For example: for 1 smoothie (a little over 1
cup), you would use 1/4 cup fruit, 1/4 cup liquid, and 1/2 cup thickener.
Directions
Put all ingredients in a blender and blend until
smooth. Serve immediately or refrigerate.
Tips
A lot of people choose to add
nutritional supplements to their smoothies, such as
wheat germ, Vitamin C powder or ground flaxseed.
Also, if you want extra protein, add dry powdered
milk into dairy based smoothies or pasteurized
liquid egg substitute into fruit juice based
smoothies.
The most common recipe for a fruit smoothie is
orange juice, strawberries, and a banana.
Calorie-wise, a version of the fruit smoothie that
is the lowest in calories uses only water, fruit,
and ice cubes. Adding dairy products or soy adds
protein, calcium, and a different taste to your
smoothie.
Smoothies are great for a quick and easy breakfast
or even a snack because they are very filling.
Bibliography:
-
Murray, Jennifer . "Basic Fruit Smoothie Recipe."
Healthy Foods Site.
12 Apr. 2006 <http://www.bellaonline.com/articles/art10957.asp>.
-
"Fruit Smoothies." all-creatures.org: Working
for a
Peaceable Kingdom for Humans, Animals, and the
Environment.
12 Apr. 2006 <http://www.all-creatures.org/recipes/fruitsmoothie.html>.
-
"Innocent drinks little tasty drinks."
Innocent drinks. 12 Apr. 2006 <http://www.innocentdrinks.co.uk/drinks/drinks.html>.
-
Pavlina, Erin . "The Fine Art of Making Fruit
Smoothies." Veg Family. 1999-2005. 12
Apr. 2006 <http://www.vegfamily.com/vegan-pregnancy/fruit-smoothies.htm>.
Pineapples, bananas and coconuts
Ingredients
1 slice of pineapple
½ cup
apple juice
½ banana
½ crushed mango
3 teaspoons of coconut milk
¼ cup of orange juice
Blueberries coconut and pineapples
Ingredients
½ cup
orange juice
½
banana
1 slice of
pineapple
2
table spoons of blueberries
3
teaspoons of coconut milk
Strawberries and bananas
Ingredients
7 crushed
strawberries
½ crushed
banana
½ cup of
apple juice
½
apple
dash of freshly squeezed
orange
juice
Oranges, bananas and pineapples
Ingredients
½ cup
orange juice
½
banana
1 slice of
pineapple or ½ cup of pineapple juice
Yogurt,
vanilla bean and honey
Ingredients
1 cup of yogurt
½ cup
apple
juice
1 teaspoon of
honey
1 teaspoon of vanilla extract
½ - 1 cup of ice and water
“Apple
lemony ginger smoothie”
Ingredients
½ cup of
apple juice
½ mashed
banana
½ freshly squeezed
lemon
dash of
orange
juice
1” of fresh
ginger
Fruit &
veggie juice
19 grapes
½ crushed
banana
½ cup
orange
juice
5 sweet baby carrots
½
mango
dash of freshly squeezed
lemon
juice
Apple, banana, carrot and orange
smoothie
1 apple, large sweet
1 banana, large, ripe
1 carrot, large
1 orange, large
3 dates, pitted
1 teaspoon of flax seed
1 cup ice cubes and water
Cantaloupe banana carrot
Ingredients
¼ cantaloupe
1 banana
1 carrot
½ table spoon of flax seed
½ - 1 cup of ice and water
Berry Refresher
2 bananas
1 cup of raspberries
½ cup frozen blueberries
10-12 frozen strawberries
1-2 cups cranberry juice
Cantaloupe, banana, blueberries,
dates
¼ Cantaloupe
¼ Banana
½ cup Blueberries
1 tablespoon Flax Seed, whole (optional)
1-2 Pitted Dates (optional for added sweetness)
½ cup ice and water
Honeydew, banana, dates
¼ Honeydew Melon
¼ Banana
1-2 Pitted Dates
1 tbsp. Flax Seed (optional)
½ cup ice and water
Pineapple, apple and banana
¼ Pineapple, medium size
½ Apple
1 Banana
1 tbsp. Flaxseed (optional)
½ cups ice and water
Pineapple banana and dates
¼ Pineapple
½ Banana
1-2 Pitted Dates
1 tbsp. Flaxseed, whole (optional)
1 cup of ice and water
Pineapple, banana, coconut
1 Pineapple
2-3 Bananas
¼ cup Coconut (flakes, unsweetened)
6 Pitted Dates (optional for added sweetness)
4 tbsp. Flax Seed, frozen (optional)
1/2 - 1 cups ice and water
Plantain, apple, banana, carrot and
orange
½ Apple, sweet
½ Carrot, large
½ Navel Orange
½ Banana, ripe
½ Plantain, very ripe
1 tbsp. Flax Seed (optional)
½ - 1 cup of ice and water
Plantain, pineapple, orange
¼ cup Pineapple
1 Plantain, very ripe
½ Navel Orange
1 tbsp. Flaxseed, (optional)
½ to 1 cup Ice and water
Pear, apple banana
¼ Pear
½ Apple, large, sweet
1 Banana
1 Orange
1 tbsp. Flax Seed (optional)
½ - 1 cup of ice and water
Pineapple, strawberry, banana
¼ cup
pineapple chunks
6-7 Strawberries, fresh
1 Banana, ripe
1 tbsp. Flaxseed (optional)
½ cup of ice and water
Kiwi, apple, banana, orange
1 Kiwi Fruit
½ Apple, large, sweet
1 Banana
½ Orange
1 tbsp. Flax Seed (optional)
½ cup of ice and water
Cantaloupe, carrot, banana, apple,
orange
¼ Cantaloupe, small, ripe
½ Banana, medium
½ Carrot, large
¼ Apple, large
¼ Orange
1 tbsp. Flaxseed (optional)
½ -1 cups ice and water
Cantaloupe, apple carrot and kiwi
¼ Cantaloupe, ripe
½ Carrot, large
1 Kiwi Fruit
½ Apple
2 Dates, pitted (optional)
1 tbsp Flax Seeds (optional)
½ - 1 cups ice and cold water
Cranberries, Kiwi, Apple,
Banana, Dates and Orange
½ cup Cranberries (frozen)
½ Kiwi Fruit
½ Apple, large, sweet
1 Banana
½ Navel Orange
1-2 Dates, pitted
1 tbsp. Flax Seed (optional)
½ - 1 cup of ice and water
Bananas and
Dates
½ cup of 100% cranberry juice
½ Apple, large, sweet
1 Banana
½ Navel Orange
1-2 Dates, pitted
1 tbsp. Flax Seed (optional)
½ - 1 cup of ice and water if needed
Apple,
Orange, Banana and Dates
½ Apple
½ Navel Orange
½ Banana
1-2 Pitted Dates
1 tbsp. Flaxseed (optional)
½ - 1 cup of ice and water
Apple,
Banana, Orange and Strawberries
½ Apple, sweet
½ Navel Orange
1 Banana
7 Strawberries
1 tbsp. Flax Seed (optional)
12 oz. Ice
½ - 1 cup of ice and water if needed
Apple, Banana, Carrot,
Pomegranate , Dates and Orange
½ Apple, large, sweet
1 Banana, medium, ripe
1 Carrot, large
½ cup 100% pomegranate juice
½ Orange, large
1-2 Dates, pitted
1 tbsp. Flax Seed (optional)
½ -1 cup Ice Cubes and water if needed
Apple Banana and Carrot Smoothie
1 Apple
1 Banana
1 Carrot
1 tablespoon Flax Seeds (optional)
1 cup of Ice Cubes
Cold Water as needed
Banana-Berry Fruit Smoothie
1/2
pear, cored
1/4 cup frozen blueberries or frozen mixed berries
1/2 banana, frozen
1 1/4 cup water
1/8 tsp. cinnamon
1 tbsp. skim milk powder
1 tbsp. Flax Seed (optional)
½ -1 cup of ice and water
High-C Smoothie
2 bananas
1 orange
2 kiwis
10-12 frozen strawberries
½ cup of frozen blueberries
1-2 cups of orange juice
½ - 1 cup of ice
Melon Ball Smoothie
2 bananas
¼ cantaloupe
¼ honeydew
1 cup frozen melons
1 cup apple juice
½ - 1 cup of ice
Peaches and Cream Smoothie
2 bananas
1 cup of frozen peaches
1 cup apple juice
½ - 1 cup of ice
Exotic Smoothie
2 bananas
1 mango
2 kiwis
½ a papaya
10-12 frozen strawberries
1-2 cups cranberry juice
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