When I want a smoothie I rarely look for a recipe to make one. Instead, I follow a basic formula that has always worked for me. As long as I'm sure I'm containing ingredients that make my morning drink so satisfying that I'm not hungry before lunch, I know I can use whatever I like.
According to Lindsey Pine, MS, RD, owner Tasty Balance Nutrition I have something in mind. She says, "A balanced smoothie contains fiber-rich fruits, vegetables, protein, and healthy fats." And there are a lot of great ingredients that fit into all of these categories. "The protein and healthy fats can come from different ingredients," she explains, "such as Greek yogurt [1
Making a smoothie from scratch is also much faster than with a recipe You do not have to search whenever you have a smoothie craving, you can just fill all the ingredients you want to use in a blender, whirl and go in. If that sounds like you're starting to make smoothies, you'll find just the right procedure here.
A specific ratio that you should consider to make sure your smoothie is satisfactory.
Pine says that for a 16-ounce smoothie, 1 cup of fruit, 3/4 Cup of liquid, 1/2 cup of a protein source, 1 cup of leafy greens (or 1/2 cup non-leafy greens) and 1 to 2 tablespoons of a healthy fat source.You can use spices like turmeric or herbs like Add mint in any amount. The only thing she wants to point out is ingredients with lots of added sugar which is the case with some brands of yogurt, nut butters and egg white powder. Check out the list of ingredients before checking out). And she says she should use sweeteners like honey and agave in moderation, because her fruits already contain a lot of sugar and her end product may otherwise become a complete sugar bomb. If that's what you want, then do it, but if you want a smoothie that will fill you with energy until lunch, this is a good tip to keep an eye on.
And so I can put the relationship into action
For this story, I made four smoothies with completely different ingredients – two vegetarians, two vegans. They were all delicious and I did not have to look at a single recipe to come with them. I followed my tastes and here is what I ended up with.
The first was a tropical vegan number. Using 1 cup of frozen mango, 2 tablespoons of frozen avocado, 1/2 cup of silk tofu, 3/4 cup of orange juice and 1/2 cup of cauliflower, I was able to make a tasty nutritious treatment. If you have never used silk tofu, you can try it in a smoothie now. It is super soft and has no real taste. Therefore, it blends well with the supporting ingredients and gives the smoothie a light, pudding-like texture. I also tried to use frozen fruits and vegetables whenever possible because I did not have to add ice to make sure my final product was chilled. The cauliflower worked perfectly in the smoothie as its mellow taste of mango and orange juice was easily overpowered.
The second tasted of cherry cake and was full of protein.
This one was definitely not vegan, but it was oh so delicious. I used 1 cup of cherries, 2 tablespoons almond butter, 1/2 cup cottage cheese, 3/4 cup milk and 1 cup spinach. I chose fresh spinach because it's frozen, because I think when it's green, it's better integrated into the smoothie when it's fresh. Here, the green spinach provides a green smoothie as the red colors overwhelm the green, but I'll show you how to make one.
The third was another vegan option in which chickpeas were used as a protein
Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in the New York City area, says SELF Legumes are one of their new favorite things that they can add to smoothies as they are relatively tasteless, but add a lot of protein and fiber. I took her tip and made a peanut butter-jelly smoothie with 1/2 cup blueberries, 1/2 cup strawberries, 1 tablespoon oat, 1 tablespoon peanut butter, 1/2 cup chickpeas, 3/4 cup almond milk and 1 cup spinach. They could not taste the chickpeas, but the taste of PB and J really came through.
The last smoothie was green and refreshing.
To make an actual green smoothie, you need to make sure that no chickpeas emerge from the other ingredients that you use, overpowering the green ingredients. That's why I stuck to fruits with white meat, like apples and bananas. I used 1/2 cup of apple, 1/2 cup of banana, 1 tablespoon of almond butter, 1 tablespoon of sunflower seeds, 1/2 cup of kale, 1/2 cup of cucumber, 1/2 cup of Greek yogurt, and 3/4 cup of orange juice. The result was light green and delicious – in fact it was my favorite of the group.
As long as you consider this fundamental relationship, you can make the smoothie of your dreams a reality in no time.