Note: I run hot and cold on smoothies. Even though the ingredients are super healthy, there's an ongoing debate over them. I am not sure where I fall. A number of years back, I had them most every day and felt great, so they must be pretty good.
In the last couple of years, I have leaned more towards having my fruits whole, believing the slower process of breaking down the fiber during digestion slows the sugar spike. Occasionally, I would make one if running errands and needing an easy take-along. A smoothie and a healthy muffin make a filling meal replacement and it beats the heck out of anything I could pick up at a fast food place.
UPDATE: I'll probably start incorporating more smoothies again. I recently saw a Dr. Greger / Nutrition Facts video where he makes a pretty good case for having a smoothie if it included berries. Berries slow down the sugar spike - "a green smoothie recipe, packed with berries and greens, would be expected to deliver the best of both worlds: maximum nutrient absorption without risking overly rapid sugar absorption."
In the last couple of years, I have leaned more towards having my fruits whole, believing the slower process of breaking down the fiber during digestion slows the sugar spike. Occasionally, I would make one if running errands and needing an easy take-along. A smoothie and a healthy muffin make a filling meal replacement and it beats the heck out of anything I could pick up at a fast food place.
UPDATE: I'll probably start incorporating more smoothies again. I recently saw a Dr. Greger / Nutrition Facts video where he makes a pretty good case for having a smoothie if it included berries. Berries slow down the sugar spike - "a green smoothie recipe, packed with berries and greens, would be expected to deliver the best of both worlds: maximum nutrient absorption without risking overly rapid sugar absorption."
A green smoothie is basically a delicious and healthy fruit smoothie with a handful of greens thrown in. You don't taste the greens unless you use something strong. OMG - don't use arugula! The fruit should be the dominant flavor.
THE BLENDER
You blend everything in a blender. Most any blender will work. I used a cheaper blender for several months. That will do an OK job while you experiment, so don't let the appliance stop you from trying this out. The really good blenders (Vitamix and Blendtec) are the very best. If you get really serious about smoothies, you may want to splurge on one of the better ones. I have a Blendtec that's getting some age on it but still works great. My sister has a Vitamix. Both are equally good.
You blend everything in a blender. Most any blender will work. I used a cheaper blender for several months. That will do an OK job while you experiment, so don't let the appliance stop you from trying this out. The really good blenders (Vitamix and Blendtec) are the very best. If you get really serious about smoothies, you may want to splurge on one of the better ones. I have a Blendtec that's getting some age on it but still works great. My sister has a Vitamix. Both are equally good.
THE INGREDIENTS
First of all, don't get too hung up on recipes. I think every smoothie I've made has turned out a little different from the last. You will learn which ingredients you love, which combinations you enjoy, approximate amounts that see to work and shortcuts to make the whole thing easy. Plan to experiment and have fun!
Water and Ice
When making enough to share or drink throughout the day, I start with around 20 to 24 oz of water. If I'm adding juiced ingredients, like citrus or veggies, I'd use less. If I want it really cold and milk-shakey and plan to add ice, I'd use less water.
First of all, don't get too hung up on recipes. I think every smoothie I've made has turned out a little different from the last. You will learn which ingredients you love, which combinations you enjoy, approximate amounts that see to work and shortcuts to make the whole thing easy. Plan to experiment and have fun!
Water and Ice
When making enough to share or drink throughout the day, I start with around 20 to 24 oz of water. If I'm adding juiced ingredients, like citrus or veggies, I'd use less. If I want it really cold and milk-shakey and plan to add ice, I'd use less water.
Greens
Next I add a handful of greens. Even if you have stomach issues and think you don't do well with greens, you WILL be able to tolerate them in smoothies.
After doing the smoothies for a while you'll find you start wanting larger proportions of greens in each smoothie. When just starting out or wanting to entice your family on board, use less.
It's good to vary the greens from day to day. I tend to overdo on the spinach because it's so easy to get organic, washed, and ready to go. Here's a good article from Simple Green Smoothies with recommendations on good greens for smoothies.
My favorite greens are spinach and kale. Those have a really subtle flavor. Sometimes I add bits of parsley or mint. Those flavors are stronger, but pleasant. I have played around with other greens and will continue to do so.
Some greens are too strong. I made an arugula smoothie once that had to be dumped out. Arugula is very strong.
Next I add a handful of greens. Even if you have stomach issues and think you don't do well with greens, you WILL be able to tolerate them in smoothies.
After doing the smoothies for a while you'll find you start wanting larger proportions of greens in each smoothie. When just starting out or wanting to entice your family on board, use less.
It's good to vary the greens from day to day. I tend to overdo on the spinach because it's so easy to get organic, washed, and ready to go. Here's a good article from Simple Green Smoothies with recommendations on good greens for smoothies.
My favorite greens are spinach and kale. Those have a really subtle flavor. Sometimes I add bits of parsley or mint. Those flavors are stronger, but pleasant. I have played around with other greens and will continue to do so.
Some greens are too strong. I made an arugula smoothie once that had to be dumped out. Arugula is very strong.
Fruit
Next I add fruit. Fruit combinations are where you will have the most fun experimenting to change the taste.
Citrus is at it's best here in the winter. They are great in smoothies. HOWEVER, if you have a sensitive tummy, citrus may be irritating. I know - I have to be very careful with citrus.
I keep lots of different fruits on hand and change with the seasons and my mood. In the smoothie shown above, I have pineapple, mango, peaches, and strawberries. Organic is best if you can manage. Fresh is great. Frozen is fine. Canned will do in a pinch, but I try not to resort to this.
When you are just starting, you will probably like the smoothies to be extra sweet. Mangoes are really sweet - that's one of my favorites. Add bananas for added sweetness, but may not be best if you won't be having the smoothie right away. Apples add sweetness as well, but the texture is different.
Next I add fruit. Fruit combinations are where you will have the most fun experimenting to change the taste.
Citrus is at it's best here in the winter. They are great in smoothies. HOWEVER, if you have a sensitive tummy, citrus may be irritating. I know - I have to be very careful with citrus.
I keep lots of different fruits on hand and change with the seasons and my mood. In the smoothie shown above, I have pineapple, mango, peaches, and strawberries. Organic is best if you can manage. Fresh is great. Frozen is fine. Canned will do in a pinch, but I try not to resort to this.
When you are just starting, you will probably like the smoothies to be extra sweet. Mangoes are really sweet - that's one of my favorites. Add bananas for added sweetness, but may not be best if you won't be having the smoothie right away. Apples add sweetness as well, but the texture is different.
Color
The color of the smoothie will vary according to what you add. If you use yellow or light colored fruits, your smoothie will be a beautiful shade of green. If you use red or blue fruits (like berries), the color will be sort of a purple color. I've heard a few smoothie experts swear that kids are more apt to go for the purple colors. I prefer the bright color of the greens. Sometimes, a combination of fruits can end up being a rather unsightly brownish shade. It can still taste great, but if the color turns you off, put it into a non-see-through container!
Flax and Other Additions
I'm on a kick right now where I enjoy adding a bit of flax seed. I grind it in a Kitchen Aide coffee grinder until it's a powder. The flax is really healthy and as an added bonus, it helps the consistency of the smoothie.
Chia seeds are also healthy and thicken a watery smoothie a bit.
I have no need or use for protein powders for a number of reasons. A whole Food Plant Based diet provides plenty of protein. Some of the ingredients in those powders are not so good. I prefer to stick to whole foods for nutrition.
I'm on a kick right now where I enjoy adding a bit of flax seed. I grind it in a Kitchen Aide coffee grinder until it's a powder. The flax is really healthy and as an added bonus, it helps the consistency of the smoothie.
Chia seeds are also healthy and thicken a watery smoothie a bit.
I have no need or use for protein powders for a number of reasons. A whole Food Plant Based diet provides plenty of protein. Some of the ingredients in those powders are not so good. I prefer to stick to whole foods for nutrition.
Blend
Next I blend. The picture above is about halfway through the blending process. There are still bits of green and chunks of fruit.
By the end, you should see no bits and pieces. This is where you notice the difference between a good blender and a great one. With a good blender, it takes longer to get this consistency. For the money difference, you may not care!
Consume
I end up with two quarts. I drink some and put the rest in the fridge for later. Drinking immediately is best, but you can make these ahead. Sometimes I make a batch in the evening for the next morning if I will have a rushed morning. One smoothie guru says to drink them within 24 hours. I would say 8 to 12 hours is better. After it sits awhile, it can separate - watery at the bottom and foamy at the top. Just shake it up and it's OK.
Clean Up
Finally, clean up your mess. The blender should be cleaned immediately. Just put a bunch of water in and 1 tiny drop of detergent. Blend. Rinse. I can make a batch within 10 minutes and that includes the time getting everything out and cleaning up.
More
Don't use the same ingredients every day.
You want to get a wide variety of nutrients!
As I first got started on smoothies, Green Smoothie Girl was one of my main resources. Her site has a great video demonstration and lots more information. It's been awhile since I perused her site. I see that she's added all sorts of new things. I think I might need to go explore.