Love to eat smoothies? For those of you who don't like to eat fresh fruits and vegetables, processing them into delicious smoothies might be one way that is worth trying. By practicing some of the smoothie recipes in this article, your body will surely receive a sufficient daily intake of nutrients! Don't have a recommended ingredient in the recipe? Do not worry! In fact, smoothies can be made from any mixture of ingredients available in your home kitchen. For example, you can process yogurt with peaches to make a creamy smoothie, or mix milk with peanut butter to make a protein-rich smoothie. Match the ingredients to your diet, and enjoy delicious and healthy smoothies every day!
Ingredients
Mango and Peach Smoothie
- 500 grams of mango pieces
- 450 grams of sliced peaches
- 300 grams plain Greek yogurt
- 120 ml milk
- 1 tsp. (2 grams) grated ginger
- Honey, to taste
- 4 fresh mint leaves, optional
For: 2 glasses of smoothie
Strawberry and Banana Smoothie
- 300 grams of frozen strawberries
- 1 fresh banana, peeled
- 250 ml of any type of milk
- 200 grams of ice
- 1 tbsp. (21 grams) honey
For: 2 glasses of smoothie
Vegan Smoothies
- 1 frozen banana
- 50 grams of mixed frozen berries
- 1 tbsp. (7 grams) flaxseed flour
- 1 tbsp. (16 grams) natural peanut butter
- 120 to 180 ml plant-based milk, such as soy milk or hemp milk
- 450 grams of fresh spinach
For: 1 glass of smoothie
Coconut and Blueberry Smoothie
- 232 grams of blueberries
- 120 ml fresh coconut milk
- 1 tbsp. (1 gram) fresh mint leaves
- 1 tsp. (5 ml) lime juice
- 1 tsp. (7 grams) honey
- 200 grams of ice
For: 1 glass of smoothie
High Protein Coffee Smoothie
- 250 ml cold coffee
- 250 ml almond milk
- frozen banana
- 1 tbsp. (14 grams) chocolate and vanilla flavored protein powder
- 200 grams of ice
For: 1 glass of smoothie
Citrus Fruit Smoothie
- 1 orange, cut into quarters and peeled
- lemon, peeled and seeds removed
- 75 grams of pineapple chunks
- 60 grams of frozen mango slices
- 200 grams of ice
For: 1 glass of smoothie
Peanut Chocolate Smoothie
- 60 grams of creamy textured peanut butter (no peanut chunks)
- 2 bananas
- 120 ml milk
- 120 grams of vanilla or plain yogurt
- 2 tbsp. (14 grams) cocoa powder
- 150 grams of ice cubes
For: 2 glasses of smoothie
Step
Method 1 of 2: Making Smoothies with Specific Combinations
Step 1. Make a creamy smoothie from the mango and peach mixture
If you want a smoothie that tastes fresh, try processing 500 grams of sliced mango with 450 grams of sliced peaches, 300 grams of plain Greek yogurt, 120 ml of milk and 1 tsp. (2 grams) grated ginger. Then, taste it and add honey until the sweetness is to your liking.
- If you like the cool, fresh taste of menthol, try adding 4 mint leaves before processing your smoothie.
- Use whatever type of yogurt you like. For example, use peach-flavored yogurt to make the smoothie taste fresher.
Step 2. Make a classic banana and strawberry smoothie
This type of smoothie has a naturally sweet taste and is very popular to be consumed in various parts of the world! To make it, you only need to process 300 grams of frozen strawberries with 1 fresh banana, 250 ml of milk, 200 grams of ice and 1 tablespoon. (21 grams) honey. Before adding honey, you may process the other ingredients first and then taste the flavors. If the taste is not sweet enough, honey can be added to taste.
To bring out the strawberry flavor, try using strawberry flavored milk
Step 3. Process spinach with berries to make a vegan smoothie
Turning vegetables into smoothies is the perfect step to meet your daily vegetable intake! To make it, put 450 grams of fresh spinach in a blender, then add 1 frozen banana, 50 grams of frozen berry mix, 1 tbsp. (7 grams) flaxseed flour, 1 tbsp. (16 grams) natural peanut butter, and 120 to 180 ml of plant-based milk such as soy milk or hemp milk.
- If you don't like flaxseed flour or peanut butter, either omit them from the recipe or use your favorite peanut butter.
- To make the smoothie texture thicker, add 1 tbsp. (16 grams) peanut butter gradually. To thin the texture of your smoothie, you can add 2 to 3 tbsp. liquid gradually into it.
Step 4. Mix frozen blueberries with coconut milk to make a refreshing smoothie
Want to make a smoothie that doesn't contain dairy products, milk, or bananas? Try mixing 232 grams of blueberries with 120 ml of coconut milk, 1 tbsp. (1 gram) fresh mint leaves, 1 tsp. (5 ml) lime juice, 1 tsp. (7 grams) of honey, and 200 grams of ice cubes.
Use any type of berry. For example, you can use raspberries or black berries
Variation:
To make the texture of the smoothie more creamy and filling, add 122 grams of plain yogurt or fruit flavor and 1 tbsp. (6 grams) of oats into it.
Step 5. Mix cold coffee with milk to make a high-protein coffee smoothie
Instead of making a hot cup of coffee in the morning, why not turn your coffee into a smoothie to make it even more filling? To make it, you only need to mix 250 ml of cold coffee with 250 ml of almond milk, frozen banana, 1 tbsp. (14 grams) vanilla or chocolate flavored protein powder, and 2 ice cubes.
- If you don't like the taste of almond milk, use other types of milk such as cow's milk, soy milk, oat milk, or hemp milk.
- To make the smoothie even more nutritious, mix 22 grams of rolled oats into it.
Step 6. Make a citrus fruit smoothie consisting of a fresh blend of mango and pineapple
First, peel 1 orange and lemon, then cut the orange into quarters first. Then, put the oranges and lemons in a blender, then add 75 grams of pineapple chunks, 60 grams of frozen mango chunks, and 200 grams of ice cubes. Process all the ingredients until the juice comes out and the texture is not lumpy.
If you want to make a creamier smoothie, you can add 140 grams of plain yogurt or your favorite flavored yogurt
Step 7. Make a creamy and delicious chocolate nut smoothie
First of all, peel 2 bananas and put them in a blender. Then, add 60 grams of creamy peanut butter (no nuts pieces), 120 ml of milk, 120 grams of vanilla or plain yogurt, 2 tablespoons. cocoa powder, and 150 grams of ice cubes. Then, process all the ingredients until they are well mixed and there are no lumps.
Try making a smoothie with your favorite peanut butter mix. For example, you can also use almond butter, hazelnut butter, or cashew nut butter
Method 2 of 2: Modifying Smoothie Recipe
Step 1. Pour 120 to 250 ml of liquid into the blender
Remember, the liquid must be added first so that the blender blades can more easily process the various ingredients used. Although animal milk and fruit juices are the most common types of liquids used as the basis for making smoothies, you can actually use plain water, coconut milk, yogurt, or plant-based milks such as soy milk, hemp milk, or almond milk.
If you want to make the smoothie taste less sweet, You can also use cold tea, vegetable juice, or part juice and part water.
Step 2. Put 350 to 525 grams of fruit in a blender
Generally, smoothies are made from one or a mixture of several types of fruit, both fresh and frozen. If you use frozen fruit, the smoothie will have a slightly thicker texture so you don't need to add ice cubes to it. Remember, certain fruits, such as bananas or mangoes, have a very sweet taste so you may not need to add more sweetener. Try making a smoothie from the following fruits:
- Berries such as strawberries, blueberries, raspberries, and black berries
- Citrus fruits such as oranges and grapefruit
- Pear
- Hard-seeded fruits such as peaches, plums, nectarines, and cherries
- Mango
- Banana
- Pawpaw
Tips:
Peel the skin of the fruit and remove the seeds before turning it into a smoothie. If using large fruit, cut the fruit first so that it can be crushed more easily by the blender knife.
Step 3. Add a variety of vegetables to make a smoothie that tastes fresher and less sweet
To reduce the sweetness of smoothies, cut the amount of fruit to 175 grams, and add 175 grams of your favorite vegetables. In particular, green leafy vegetables such as spinach and kale can be easily processed using a blender.
If you want, you can also use celery, cucumber, and peppers
Step 4. Add other dairy products if you want to make the smoothie texture thicker
Instead of pouring in more milk, which will actually thin the smoothie even more, try adding a spoonful of Greek yogurt or frozen yogurt. Greek yogurt is useful for increasing the protein content in smoothies and making the texture denser, while frozen yogurt serves to make the smoothie taste creamier and have a thicker texture.
Experiment with different types of yogurt. Adjust the flavor of the selected yogurt with the fruits used. For example, use peach-flavored Greek yogurt to make a peach smoothie, or frozen chocolate yogurt to make a chocolate-nut smoothie
Step 5. Mix different types of spices and flavors to make the smoothie taste even more unique
Since the flavor of the smoothie is already quite rich and delicious, there's no need to add spices unless you really want to achieve a specific taste. For example, if you want your smoothie to be "warmer" when you drink it, you can add a few pinches of cinnamon, ginger, turmeric, or cardamom powder to it. Also, for a very strong herbal flavor, mix in 1 to 2 sprigs of fresh herbs, such as basil or lavender.
You can also add a few drops of vanilla, lemon, mint, or almond extract to your smoothie
Step 6. Add peanut butter, oat flakes, or chopped nuts to enrich the texture of the smoothie and make it more filling
If you want to increase the protein content in your smoothie, you can add 1 to 2 tablespoons. favorite peanut butter, rolled oats, or even raw tofu into it! In addition, you can also enrich the texture by adding a handful of nuts or seeds, such as chia seeds, flax seeds, or sunflower seeds.
Once the smoothie is processed, you can add a handful of dried fruit, a spoonful of grated toasted coconut, a small spoonful of chocolate chips, or a handful of crushed crackers to enrich the texture
Step 7. Add a spoonful of protein powder or favorite supplement
If you want to add protein to your smoothie but don't want to use peanut butter, try adding 2 tbsp. (28 grams) of protein powder that dissolves quickly into a blender. If you wish, you can also use any powdered supplements that you are currently taking!
For example, you can mix a collagen supplement into a smoothie for breakfast
Step 8. Mix in your desired sweetener
To enrich the flavor of the smoothie, you can add your favorite sweetener to it. If you don't want to use plain sugar, try mixing in some soft dates or dried figs, dried prunes, or apricots. In addition, you can also pour honey, maple syrup, or agave syrup to taste.
If you don't know the right amount of sweetener, try processing the smoothie first and then tasting it. If afterward the smoothie tastes less sweet, you can add sweetener according to taste
Step 9. Add about 200 grams of ice cubes
If you like the texture of a thick smoothie, start by mixing 200g of ice cubes first, then increase the amount if necessary. If you already use frozen fruit, you no longer need to add ice cubes because the function has been replaced by the frozen fruit. On the other hand, if you use only fresh fruit without using ice cubes, the resulting smoothie will be more like regular fruit juice.
The ingredients used can be frozen beforehand so that the texture of the smoothie feels denser when consumed. For example, instead of using fresh berries, you can simply pour frozen berries into a blender and process them
Step 10. Close the blender and process the smoothie for 1 minute
Continue processing the smoothie until all the ingredients are well blended and reach the texture you want. Then, pour the smoothie into 1 or 2 serving glasses, and enjoy right away!
If you don't want to finish your smoothie right away, pour the rest into an airtight container and store in the refrigerator for up to 3 days, or freeze in the freezer for up to 8 months. Since your smoothie won't be as thick as it used to be in the refrigerator, you can reprocess it with a blender and extra ice before serving. To serve frozen smoothies, you can simply put them in a blender and process them until they are soft in texture and easy to consume
Tips:
If you want, you can decorate the surface of the smoothie with a piece of fruit that is used as an ingredient in the smoothie. For example, decorate the rim of the glass with a slice of orange if you are making a citrus fruit smoothie.
Tips
- Immediately consume the smoothie after it is made. If you leave it in the refrigerator for too long, the liquid and fruit content in the smoothie will separate.
- If you have diabetes or need to control your daily sugar intake, don't add sweeteners like honey. Remember, fruits will also be converted into sugar when digested by the body.
