Smoothies are the ultimate fast food: a refreshing snack you can prepare in less time than it takes to preheat the oven. For a printable version of this graphic, click here .
6 'wow' elements
Amounts can vary depending on the size of your blender jar and personal preference.
Layer 1-2-3
Pour liquids in first for efficient blending; then add powders such as protein mixes and dried greens.
Add soft and hard produce , and fibrous foods such as nuts and dried fruits, then frozen fruits.
CHILL FACTOR
LIQUID
BASE
For personal blenders in which you invert the cup onto the blade assembly, reverse this process.
Watch your combos If bloating is a concern, pay attention to food combining. Blending certain fruits and vegetables together is problematic for some people and not others. Adding too much fruit or sugar to blends, or drinking high-water-content foods after other concentrated foods, also can cause problems. Consult a registered dietitian or nutritionist.
Juicing vs. blending Juicing removes skins and piths, which is good for cleansing or recovery from acute illness, as it offers a nutrient-dense experience that accommodates gentler digestion. Blending retains all the nutrients in skins, piths and seeds; that kind of fiber slows down the assimilation of sugars, assists with bowel regularity and is thought to help eliminate toxins.
Whether you're making a nutrient-dense meal replacement, a protein-packed workout booster or a sweet treat, the flavor combinations are endless. The easy and forgiving nature of smoothies makes them a fabulous option for kids, novice cooks and busy people on the run who don't want to compromise on flavor or nutrition. A basic smoothie is quick and easy, and contains three essential elements: a liquid, a base (fresh or frozen fruits and vegetables) and a chill factor (ice or frozen fruit). Those simple components inspire all kinds of wonderful- tasting blends. Choose ingredients for nutrition and pleasure (yes, you can have both) in equal measure, taking into account taste, texture and vibrant color. After all, nobody wants to drink anything that looks and tastes like the place where the plants came to die. To take your blends to the next level, to maximize nutrient density and to amp up the "wow" flavor factor, check out these tips.
Rotate your greens To avoid oxalic toxicity (which can deplete calcium from bones and teeth), blend a variety of greens. Start with mild leafy greens such as spinach, romaine, radish greens and kale. Work your way up to more pungent greens such as collard, chard, beet greens and arugula. Then introduce wild edibles such as dandelion greens.
Healthful Ideas
Make ahead
Consuming smoothies right
away maximizes nutrient
value. However, for
convenience, they can be
refrigerated in sealed
glass containers for a few
hours or overnight. For
longer storage, freeze in
glass jars, allowing an
inch of space for
expansion of liquids.
Defrost in the
refrigerator, then shake
or blend before serving.
Flavor your ice
Freeze cubes of leftover
fruit and vegetable juice,
milk and tea. Use instead of
plain ice for a flavor or nutrient
boost or to approximate the
magic of ice cream or sorbet.
Freeze your vegetables
Our taste buds are temperature-
sensitive, so 1/2 cup of frozen
broccoli or cauliflower can be
incorporated without altering the
flavor of your smoothie.
Warm it up
Adding foods such as fennel,
cinnamon, ginger and cayenne
not only balances cooling blends
but also gives smoothies a nice
kick, stimulates the lymphatic
system and can detoxify.
Add a body bonus
Adding
1/2
teaspoon of probiotic
powder or the contents of 1
probiotic capsule helps to
balance the natural sugar
content of sweet smoothies, aids
the digestive system and can
boost immunity. It is
undetectable in a smoothie
and a great way to get your
daily dose.
Drizzle in a healthy extra
Cold-pressed oils such as
flaxseed, hemp, borage,
avocado, coconut,
macadamia, pumpkin seed
and olive are healthful boosts.
Start small, with just a teaspoon.
Add gradually, usually about a
tablespoon -- just enough so you
can't detect it.
Cool tips
Hot Additions
The ice goes in last to help pull all the other ingredients down into the blades for even mixing.
SOURCE: Masters is the author of "The Blender Girl: Super-Easy, Super-Healthy Meals, Snacks, Desserts and Drinks - 100 Gluten-Free, Vegan Recipes" (Ten Speed Press, 2014). The Blender Girl Smoothies app (100 smoothie recipes)..