 |
| Ruby Red smoothie with beets, carrots and celery |
The first breakfast smoothie I ever made was sometime back in the late 1980s. I got the recipe from an issue of Vogue or Cosmo. One banana, a cup of vanilla yogurt and a cup of orange juice. That was a very basic recipe, and although it was pretty tasty (and easy) I wouldn't make it now. Too much sugar--especially with the sweetened vanilla yogurt.
Today, I try to use more whole fruits and organic vegetables as close to in-season as I can. I love to slip in some fresh greens (baby kale mix, baby spinach, etc) but sometimes their color turns the smoothie a shade I call "Incdredible Hulky." They still taste pretty good, though, thanks to the ever-present banana and orange juice that help to sweeten the mix.
As a standard base, I start with one banana and about 1/2 cup of orange juice. The banana provides some body as well as sugar and the juice helps liquefy the rest of the smoothie. You could also use half a banana and any other kind of juice, or even a different kind of liquid, like a different juice or some variation of milk (cow, goat, coconut, almond, soy).
I usually use plain Greek yogurt for protein, as long as I have it on hand. You could also add a scoop of protein powder if you wish. I would recommend not using sweetened or flavored yogurt, even if it's sugar-free. If you are accustomed to the standard American diet that is packed with hidden sugars, these smoothies may initially seem rather tart, but rather than using a pre-sweetened packaged yogurt, try a plain yogurt and a little bit of honey so that you control how much sweetness you add. You can also skip the yogurt altogether if you don't have it, but to me, smoothies without yogurt seem thin and watery.
I have included a few basic recipes, ranging from a fruity flavor to more seriously veggie. You can always play with the fruit and vegetable combinations, and add honey or agave nectar for sweetness if you need it.
Basic smoothie
1/2 cup frozen fruit (unsweetened strawberries, mangoes, blueberries, or a combination)
1/2 cup orange juice
1 banana
1/2 cup plain Greek yogurt
2 easy-peel mandarin oranges (peeled)
Place the frozen fruit and orange juice in the blender first. Pulse 3 times, then add the remaining ingredients. Pulse again, and then turn the blender on to the smoothie setting. Check the consistency, make sure everything is well blended, and enjoy.
Carrot-top
Use the basic smoothie recipe above, but add with the frozen fruit
1 full-sized organic carrot, cut into 1/2-inch rounds
Place the frozen fruit, carrot and orange juice in the blender first. Pulse 3 times, then add the remaining ingredients. Pulse again, and then turn the blender on to the smoothie setting. Check the consistency, make sure everything is well blended, and enjoy.
Incredible Hulk
Use the basic smoothie recipe above, but add with the frozen fruit
1 full-sized organic carrot, cut into 1/2-inch rounds
2 handfuls of organic greens (baby Kale mix, baby spinach)
Ruby red
1/2 cup frozen strawberries
1/2 cup orange juice
2 full-sized organic carrots, cut into 1/2-inch rounds
1 stalk organic celery, cut into 1/2-inch slices
1/2 raw organic beet, peeled and cut into 1/4-inch slices
1 banana
2 easy-peel mandarin oranges (peeled)
1/2 cup plain Greek yogurt
Place the frozen fruit, vegetables and orange juice in the blender first. Pulse 3 times, then add the remaining ingredients. Pulse again, and then turn the blender on to the smoothie setting. Check the consistency, make sure everything is well blended, and enjoy.
