Smoothie 101

How I Make the Perfect Smoothies at Home

Smoothies have become a staple in my diet, I make them about twice a week. It's a delicious, efficient, easy and nutritious way to get a couple servings of fruit into my diet!

Step 1: Prep Fruit for "Smoothie Bank"

The key to having smoothies at the ready anytime is having a "Smoothie Bank" in your freezer. I find frozen bananas to be the key to a great smoothie. I buy bananas every week and I always end up with 2-3 going brown…does this happen to you? Remove the peel, break into 3 pieces and store in zip-lock freezer bags. Add to your Smoothie Bank whenever you have a piece of fruit that is bruised or brown. Most grocers sell brown bananas at a reduced price.
Frozen berries tend to be very expensive, which is why I use more bananas than berries. When I do use berries, I prefer blueberries as there are no seeds. Frozen peaches are great as well. There is no fruit that is off-limits, so just get what appeals to  you and remember to keep the banana bank full.
If you are making smoothies for 2-3 people, just increase the measurements.
Measured Fruit for Smoothies

Step 2: Put ingredients in blender in the following order:

  • 1 cup frozen banana
  • ½ cup yogurt (any kind will do, even plain)
  • ½ cup frozen blueberries
*You may have to add a dash or two of liquid if your blender is not able to blend the frozen fruit and yogurt. I use water, juice, milk, soy milk, cold tea or coffee. The key is not to add too much—less is better.
Blend until creamy and smooth.
Blending Fruit Smoothie

Step 3: Pour & Go!

I find that portability is the key to eating on the go. Pour your smoothie into a cup with a lid, so you don't have to worry about dumping it in the car or on your outfit. I use thermal coffee cups for smoothies, coffee and tea—they keep cold stuff cold and hot stuff hot. I keep a handful of straws on hand as well.
Smoothie Bank Shopping List:
  • 2 bunches bananas, the browner the better
  • Plain or honey yogurt (try to stay away from any sweetened or artificially sweetened yogurt, as your smoothie will be sweetened by the fruit)
  • Frozen blueberries, peaches, nectarines, or whatever appeals to you and fits your budget.

Smoothie Add-Ons:

  • A dash of cinnamon or nutmeg is nice and will add sweetness.
  • For a dairy-free smoothie use ½ cup soy or rice milk or cooled tea of any kind. I avoid juice, as it's unnecessary when you are already using ¾ cup of fruit, and it will only add more sugar!
  • Wheat germ: Did  you know there is 4 grams of protein in a tablespoon? Wheat germ also oxygenates the blood for better athletic performance.
  • Add a tablespoon of whole berries to the finished smoothie.
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