Smoothie shops are great for nutrition on the go, but why take the fun out of this simple beverage you can personalize at home! They’re extremely easy to make, and you can customize them with countless ingredient and flavor combinations. What better way to power your day and refuel after a workout than with this cool, nutrient-rich beverage?
Smoothies have endless possibilities depending on your taste preferences. And this cool, refreshing beverage makes it so easy to incorporate foods from all Five Food Groups. Ever thought of enjoying whole grains in smoothie form? Yep, add some oats or cooked quinoa to your favorite smoothie recipe for a fiber boost. How about vegetables and greens? Don’t like them? Good news, you can’t taste them when added to a smoothie made with fruits, yogurt and other deliciously nutritious ingredients.
What You’ll Need
All you need is a good blender, a glass and straw and your ingredients of choice.
In a blender, combine:
- ½ – 1 cup frozen fruit: Try frozen mixed berries, mangos, cherries or another frozen fruit favorite.
- Fresh fruits or vegetables: You might consider ½ to 1 whole fresh banana. The banana adds a nice creaminess to your smoothie. The riper the banana, the sweeter the smoothie will be. Or try adding a handful of kale or baby spinach, some roasted beets or fresh peaches.
- ¼ – ½ cup milk plus ½ – 1 cup vanilla Greek-style yogurt OR ½ – 1 cup kefir
- Other ingredients of your choosing: Perhaps 1 tablespoon chia sees, a handful of raw oats, a ¼ cup cooked quinoa, a spoonful of nut butter, a sprinkle of flaxseeds or a scoop of whey protein powder.
Blend until smooth and creamy and pour in a cup. Play around with the amount of milk/yogurt or kefir, keeping in mind that the thicker the smoothie, the easier it is to eat with a spoon (as in, a smoothie bowl) as opposed to drinking it through a straw.
Prefer your smoothie in a bowl? Remember, a smoothie bowl is not complete without the toppings. Try fresh or dried fruit, a sprinkle of granola, nuts, chia seeds, ground flaxseed, unsweetened shredded coconut, crushed graham crackers or a few chocolate chips. Let your creativity inspire you!
Recipes to Try
Berry Beet Smoothie Bowl
1 cup frozen mixed berries
½ banana, peeled and frozen
2 cooked beets
½ cup raspberry kefir
Place frozen berries, banana, beets and kefir in a blender and blend until smooth. Pour in a serving bowl. Garnish with toppings of choice.
Ingredients: Peanut Butter Drizzle
1 tablespoon peanut butter
2 teaspoons maple syrup or honey
½ cup frozen riced cauliflower
½ cup frozen strawberries or raspberries
½ banana, peeled and frozen
¾ cup milk (skim, reduced or whole)
1½ teaspoon peanut butter
Extra banana slices, for garnish (fresh, not frozen)
Extra strawberries, for garnish (fresh, not frozen)
Instructions: Peanut Butter Drizzle
Combine peanut butter and maple syrup or honey in a microwave safe bowl. Microwave for 10 seconds or until liquified. Stir mixture with spoon until smooth. Reserve to use as drizzle on smoothies.
Drizzle peanut butter syrup on sides of glass. Combine all other ingredients in a high-powered blender and blend until smooth. Pour smoothie mixture into glass and garnish with strawberry and banana slices. Drizzle more of the peanut butter / honey mixture on fruit garnish, if desired.
For more dairy amazing recipes, visit DairyDisoveryZone.com!
*All information associated with the Dairy Max “Nutrition Corner” is sponsored by Dairy Max as a partnership with University of Denver Athletics & Recreation, and not provided by trainers or staff of the Coors Fitness Center.