Hello, April! Hello, ladies and gentlemen! How about launching a Healthy Month? Or a Month of Health. Doesn’t matter how you will call it – let’s try to lead a healthy lifestyle! Let’s start with a month and maybe some of you, my enthusiasts, will decide to keep on!
I have already written about my plank challenge. What is good about challenges is that they usually offer to start with a tiny step and gain momentum till a person reaches an unbelievable result.
Let a smoothie become this tiny step toward a healthy life. It’s easy to cook, a healthy and yummy pack of vitamins and other useful stuff.
I like smoothie as it can replace a full nutritious meal (for me it’s usually a dinner) and it still contains all required elements for my organism.
In fact, a smoothie is your favorite ingredients blended together. Easy? I think so, too. Still, a real trick is to pick up the perfect set of ingredients and choose a suitable dressing.
As a real smoothie-lover, I will reveal a couple of key secrets of the perfect smoothie recipe right now!
I guess your mouth is full of saliva. Prepare your blender, put on an apron, and follow your chef!
General Smoothie Recipe Formula
Firstly, I offer you to familiarize with the general formula to cook a smoothie. If you have a good imagination, it will be enough for you. Still, I encourage you to read till the end to learn more crucial secrets.
So, general formula:
- ½ cup to 2 cups fruit (125 ml)
- ½ cup liquid (375 ml)
- 4 ice cubes
- ½ cup greens or herbs (125 ml) (actually these and the following ingredients are optional)
- 4 tbsp. protein powder (60 ml)
- 1 tsp. extract of choice (5 ml)
This was a general formula and you can change it up to your taste. Here are two smoothie recipes that all my family especially loves and I hope you will love too:
Peanut Butter Banana Smoothie:
- 1 banana
- 1/8 cup (30 ml) peanut butter
- ½ cup (125 ml) soy milk (you can use regular milk)
- 2 tbsp. (30 ml) honey
- 1 cup (250 ml) frozen berries
- ½ cup water
- ¼ cup (60 ml) low-fat yogurt
- 1 tsp. honey
- 1 tbsp. soy protein powder
After you chose your perfect set of ingredients, you should put them in the blender in the following order:
Fruit/berries – liquid – protein – green/herbs – sweetener – extract/spices – ice cubes – blend it!
Yes, everything is very very easy. In the end, you get a yummy healthy drink that will love your Granny, your husband, your kids, and even your dog!
Sometimes, smoothie ideas come to my mind randomly. Sometimes, I open my fridge and make fresh juices from the products that I already have. Your imagination and a sense of beauty and taste will help you. Sometimes, hungry children help you the most.
As a bonus, I have prepared a list of the basic and not basic ingredients that will be perfect for a perfect smoothie! You’re welcome.
Foundation – Fruit or Berries
You can use fresh or frozen fruit and berries such as:
- Bananas, peaches, kiwis. Mangoes, pomegranates, apples, strawberries, blueberries, raspberries.
- Juicy fruit such as oranges, pineapple, or watermelon also can work. In such cases, it’s better to use protein powder as a thickener.
- My perfect combination is banana + strawberry!
As a liquid you can use:
- Milk (my favorite liquid).
- Nut milk (almond or coconut) adds an exotic and very specific taste.
- Greek yogurt can also use as a thickener. You can use plain or sweetened.
- Fruit juice is especially good if you have one or two kinds of fruit. It’s just a rescuer.
- Tea is good if your smoothie is too sweet. You can use green, black, or herbal.
- Ice cream, frozen yogurt or sherbet can also work well. In such cases, don’t add ice cubes.
- Yes, it’s okay if you use water.
I use protein if:
- My smoothie is too juicy.
- I want to turn it into a fully nutritional meal.
2 to 4 tbsp. (30 to 60 ml) of protein powder would be enough.
Green will just make your smoothie healthier. I don’t use more than 250 ml of green (or 1 cup). I usually use one kind of the following green:
- Swiss chard
- Dandelion leaves
- Green plant powder can also work but I don’t like it.
- Agave nectar
- Ripe bananas
- Stevia (natural sugar substitute)
- Splenda (artificial sweetener)
Add even more flavor with the help of:
- Vanilla extract (1 tsp.)
- Cayenne pepper
- Nutmeg (a pinch)
- Almond extract
- Coconut Shavings
- Peanut butter
- Any other kind of extract.
In fact, a smoothie is a reflection of my attitude. Every time I mix up different ingredients, though, we have our favorites. That’s why here you should turn on your imagination. By the way, you can involve your kids into cooking. I think it’s a cool way to spend time together.
Live healthy with Irene Kot! Looking forward to your feedback.