5 Healthy Breakfast Smoothies!
To get a smoothie that’s creamy, flavorful, and filling, you want to have the right ratio of fruit, protein, and healthy fat, says Julie Morris, author ofSuperfood Smoothies. For a smoothie that serves one, use this as a guide:
Fruit: Go for 1 ripe banana or 1 cup other fruit. Both fresh and frozen are great, but if you use the latter, you might want to skip adding ice cubes.
Liquid:3/4 cup is enough to get everything to blend without veering into juice territory. Water, low-fat milk, yogurt, coconut water, or unsweetened non-dairy milk all work, so pick whatever you’re in the mood for. Just skip the fruit juice—no one needs all that sugar.
Healthy fat:A tablespoon or two of nut or seed butter or 1/4 avocado helps make your smoothie richer and satisfying. If you like your smoothie to have some texture, use 1 to 2 tablespoons whole nuts or seeds instead. Even chia seeds work, if you prefer a shake that’s thick and gelatinous. (If your blender can’t seem to handle really hard ingredients like nuts, try soaking them overnight, Morris says.)
Greens:Tossing in a handful or two is an easy way to sneak in an extra serving of veggies, which is never a bad thing. If you’re a green smoothie newbie, try something mild like baby spinach or kale, Tanenbaum suggests. If you use regular kale, collard greens, or the like, remove the stems for a milder flavor and smoother texture, or leave them on for a grassier taste (as long as your blender is powerful enough to pulverize the stems). For another veggie twist, try 1/2 to 1 cup cucumbers, cooked beets, or cooked butternut squash.
Boosters:If you used a low-protein liquid, a scoop of protein powder will give your smoothie more staying power. Want more fiber? Toss in 1/4 cup oats.
Herbs or spices:Adding a teaspoon or two ramps up the flavor in a big way. Dried turmeric and fresh or dried ginger can make for a warming smoothie, while fresh mint or cilantro add a refreshing hint, Tanenbaum says. Experiment with your favorite herbs and spices.
Ice:A cup or so keeps a smoothie frosty, plus it lend more volume without extra calories. Go for crushed over cubed, which is easier for a blender to break up.
Video: How to make a strawberry banana smoothie
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