The Benefit Of Adding In Mango
Mangos are an exotic stone fruit prized for its sweet yet tart, bright orange flesh. It has citrus, floral, and hints of peach notes, depending on the variety. Its also a low-calorie fruit packed with nutrients, especially fiber, protein, and vitamin C. One cup of sliced mango contains just 99 calories, 1.35 grams of protein, 2.64 grams of fiber, 24.7 grams of carbohydrates, and a 60.1 milligrams of vitamin C.
Mango also contains an enzyme called amylase that helps break down sugars, which helps with digestion. This recipe contains two cups of frozen mango chunks, which delivers that characteristic tropical taste with a healthy twist.
Heres Whats Actually Important For Making Smoothies At Home
No matter what kind of blender youre using, there are a couple things you need to keep in mind for making great smoothies.
#1 How You Layer Ingredients in Your Blender Matters
It turns out theres a strategy to using a blender, whether its high-speed or not. Whod have guessed? You need liquid in the bottom of the blender to get the action going, so everything can be liquefied, says Asbell. Thats why you need to put liquids in first, then layer everything else on top. The blender jar has a narrow bottom with a spinning blade, and it works by creating a vortex in which the ingredients spin down into the blade, where they are chopped and spun back up the inside of the blender, so everything moves up and down and around.
Heres how you should be adding your ingredients for the smoothest smoothies:
- Add first: Liquids
- Add fourth: Chunks of fresh fruit and/or vegetables
- Add last: Ice or anything frozen
Layering ingredients this way lowers the possibility of an air bubble forming down where the blades spin. If you add liquid first, theres less air.
TIP! If you have a personal blender , load the ingredients in the opposite way, since you invert the blender onto the base.
#2: Without Enough Liquid, a Smoothie Isnt a Smoothie
Another thing: if you dont start out with enough liquid, your blender cant blend a smoothie. The right amount of liquid is the vehicle that gets all the chunky stuff moving.
How To Choose A Smoothie Maker And/or Blender
When choosing a smoothie maker and/or blender, consider your priorities and budget. If you can splurge for a full-sized blender, thats the way to go, says Adler. Thats largely because of its ability to do a number of thingsnot just make great smoothies.
If you dont want to spend hundreds of dollars on a smoothie makerand youre going to be making one smoothie at a timeconsider a mini blender or an immersion blender. These products dont have the versatility of a full-sized blenderyoull be limited in how many things you can make in it. But if all you plan on making with them is smoothies, they certainly will do the job.
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How Can I Make My Smoothie Healthier
The smoothie recipes below are plain, but if you want to expand your smoothie horizons, go for it! Toss in chia seeds or protein powder or hemp seeds or flax or whatever else makes your heart happy. If you have a standard set of mix-ins you like, you can even freeze them into booster packsgreat for really quick and easy smoothies!
What Is An Anti
This anti-inflammatory smoothie recipe includes turmeric and ginger along with aloe vera and almonds to help control inflammation and reduce pain. Plus, it tastes great, too!
What does this cleansing and inflammation fighting smoothie taste like?
This unique cleansing and inflammation fighting smoothie has a unique taste with a blend of celery, cucumbers, and pineapple. The recipe for this smoothie is in the picture above.
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Frozen Fruit Smoothie Recipe
Frozen fruit can always be found stocked in our freezer.
When that moment strikes and I have literally NOTHING else to make, a frozen fruit smoothie can always save the day.
It doesnt even matter what fresh or frozen fruits Im working with. They can ALL be turned into a creamy and delicious smoothie.
That is, if you have this basic formula on hand.
I would never leave you hanging, though. In addition to this simple guide, youll also find a few recipes you can start off with and then add in all of the nuts, seeds, milks, juices, yogurts, and protein powders your heart desires.
Because after you finish reading this post, youll never need me again. Well, at least not when it comes to making incredible frozen fruit smoothies!
Is It Healthy To Have A Smoothie Every Day
If youre looking to put your own blender to use and start making smoothies at home, youre already one step ahead with saving yourself money and ensuring you have full control over what goes into your drink. Enjoying a smoothie every day is totally fine if you make sure it has a good balance of nutrients.
That said, dietitians say its actually better to chew and swallow food rather than drinking it for fullness, so its probably best to limit your intake to one smoothie a day and enjoy proper meals and snacks throughout the day. And if youre aiming to make your smoothie a meal, try to include at least 25 grams of protein if its a snack, go for at least 10 grams of protein.
These delicious, healthy smoothies make it easier to eat right with nutrient-rich fruit and veggies, creamy milk, protein, probiotic-rich yogurt, and other nutritious ingredients. Just a note: Some of these recipes contain fruit juice or honey to up the sweetness, but if youre looking to cut added sugar from your diet, you can nix those ingredients.
Some of these recipes are from Smoothies & Juices, the new book from Preventions Healing Kitchen series. Give these recipes a try, and feel free to tweak and experiment to create your own perfect blend.
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Smoothie Recipes To Try
Use these recipes or build from them to create your own.
Banana-kale wake-up smoothie
The sweetness of the bananas balances kales slight bitterness in this recipe. Use just a tiny pinch of cloves theyre potent!
Get the banana-kale wake-up smoothie recipe.
Ruby-red raspberry smoothie
Its nutty. Its sweet. And its good for you. Blast off your day with healthy fats, antioxidants and phytonutrients from this creamy creation.
Get the ruby-red raspberry smoothie recipe.
Creamy kiwi-lime smoothie
You would never guess this creamy, high-protein smoothie gets its texture from tofu and cashew butter. Hey, dont knock it till you try it!
Go green smoothie bowl
Ready to trade in the smoothie glass for a bowl and spoon? In this bowl, the leafy green goodness of spinach meets the sweetness of grapes, mango, apple and banana.
Get the go green smoothie bowl recipe.
Cool tropical smoothie
Youll feel like youre on the beach with this zesty blend of mango, coconut, lime and strawberries. This vegan smoothie is high in potassium and features beneficial phytonutrients.
Get the cool tropical smoothie recipe.
Creamy strawberry and greens smoothie
This satisfying smoothie is sweetened with strawberries, creamified with avocado and then exalted to green goddess status with arugula.
Get the creamy strawberry and greens smoothie recipe.
Peach-vanilla yogurt smoothie
Get the peach-vanilla yogurt smoothie recipe.
Berry vanilla banana smoothie
Get the berry vanilla banana smoothie recipe.
Dont #4 Dont Use Proteins Powders Except Sparingly Or Purposefully
Few protein powders are comprised of whole foods. Rather, they contain hard-to-assimilate food components.
At the end of the day, our bodies benefit most from whole foods and not from food extracts with seemingly beneficial nutritional qualities.
What about whole food protein powders like those made from hemp seeds only? These are fine in moderation. Hemp seeds have a decent omega-3 to omega-6 fatty acid profile. I personally enjoy hemp seeds weekly at most not daily.
What about non-denatured protein powder such as this Vital Whey protein powder that Wardee recommends? This is a good choice as well. And certainly an argument can be made that some people could use a protein boost. If they have higher protein needs than a nourishing whole food diet provides, by all means, use it.
Animal protein is the best source of protein. Nuts and seeds should be eaten in moderation.
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Strawberry Banana Smoothie Ingredients:
To make this strawberry banana smoothie recipe, you will need the following ingredients :
- Frozen strawberries: Or you can sub in any other kind of frozen berries that you have on hand.
- Banana: I typically just use fresh bananas. But if you have frozen sliced bananas, you can omit some of the ice in this recipe.
- Milk: Any type of milk will work for this recipe cows milk, almond milk, oat milk, you name it.
- Ice: However much is needed to achieve your desired smoothie consistency.
- Optional add-ins: See ideas below!
How Do I Make Smoothies If I Dont Like Bananas
Lucky for you, we have an entire post of recipes to make a smoothie without banana. Try those recipes, or tweak any of the recipes below by:
- Subbing in 1/2 cup additional plain Greek yogurt , plus 1 tablespoon additional sweetener and a handful of ice cubes in place of the frozen banana in these recipes.
- Other options: canned pineapple, sweetened yogurt, canned pears. Adding half a ripe avocado can really help make up for the creaminess that bananas usually add, too.
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Variations: Vegan Or Fresh Berries
Want a vegan smoothie? Weve got a few variations on this recipe. This one uses fresh berries and a frozen banana, so you can use all the beauty of fresh berries. Heres what to do to make a vegan version of this smoothie:
- Option 1: Substitute ½ banana for the Greek yogurt, or use vegan yogurt.
- Option 2: Use fresh berries! Blend together 2 cups fresh raspberries, 1 frozen banana, ½ cup oat milk, 1 tablespoon maple syrup, and 1 cup ice.
What Are The Health Benefits Of Juicing
According to the Mayo Clinic, by drinking freshly made juices, your body can absorb the nutrients better than eating whole fruits and vegetables and it gives your digestive system a rest from working on fiber. They say that juicing can reduce your risk of cancer, boost your immune system, help remove toxins from your body, aid digestion and help you lose weight. Fresh juices can give you a burst of energy and a clear mind.
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How To Make A Smoothie: Tip #: Use A High
The first step in learning how to make a smoothie is to understand that not all blenders are created equal.
I bought my first Vitamix because I was sick of chunky smoothies. I have not-so-fond memories of literally trying to make a smoothie in my food processor because I had one, and spending money on a fancy blender was a stretch for us financially. The chunks of spinach made me gag, and we decided to buy a reconditioned Vitamix .
I wanted a blender that would pulverize anything and everything I put into my smoothies and the Vitamix was the answer !
Check out my Vitamix Buying Guide where I give my exhaustive reasons for choosing a Vitamix blender a decade ago, and my top recommendations about which model to buy!
Lean Mean Green Machine
If youre looking for a post-workout recovery drink, this smoothie is it. Protein powder helps replenish the energy you burned, sweet banana and kiwi provide potassium and vitamin C, while coconut water helps you rehydrate.
In a blender, add 1 medium banana , 1 kiwi , 1 cup unsweetened almond milk, 1 cup spinach, 1 scoop vanilla whey protein powder, 1/2 cup coconut water. Pulse until creamy and smooth.
Nutrition : 304 calories, 5 g fat, 22 g protein, 47 g carb
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My Favorite $100 Blender
Good news! The Toyota Corolla of blenders can save the day if you dont have surplus cash to burn on fancypants appliances. Meet the KitchenAid K150, the friendly and practical blender I bought for myself. Its under $100 and, at 650 watts, not a high-speed blender. But when following the blending basics shared above, it blends up a textbook smoothie.
Its very straightforward: three speeds and a pulse setting. After just one blending session I had the hang of it. Its not so huge that it dominates a counter. Most importantly, it blends everything I love making, including nut-based sauces like our cashew cheese.
For $100, I can live with slightly less minute blueberry skin specks. Especially now that I know a good smoothie isnt just about the blender.
Are Homemade Smoothies Good For You
Whether or not a smoothie is good for you depends on your overall diet, what you add to your smoothie, and how often you are drinking them. Smoothies that are filled with fruits and vegetables, within your recommended calorie limit, and without a lot of added sugar, can very much be a healthy part of your diet.
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How Do You Make Frozen Fruit Smoothies At Home
2 bananas, frozen in chunks 2 cups pineapple, frozen in chunks 2 cups frozen red grapes Combine the first six ingredients in the blender and blend until smooth. Add remaining ingredients and blend until smooth. Serve immediately, or refrigerate for up to 24 hours in glass jars and shake well before serving.
How Do You Make A Smoothie From Scratch
In short, making a smoothie is as simple as tossing ingredients into the blender and letting it do the work. The harder part is deciding what, and how much, goes into the pitcher.
A homemade smoothie can be as simple or complex as you choose to make it.
You can make an easy 2-ingredient strawberry smoothie by blending together frozen strawberries and a bit of milk. Or you could get really complicated and make a 12 ingredient mega smoothie with enough calories to last the day.
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Put All Your Ingredients In A Blender
All you have to do is put the smoothie ingredients in a blender and blend until smooth to get that party started! A good blender makes all the difference when making smoothies.
You cant go wrong with a Blendtec! The powerful blenders are perfect for smoothies, ice cream, and even soups.
Blend the ingredients until theyre well-combined for about 30-45 seconds, or until your smoothie is completely mixed together and super smooth.
Pour into a glass and enjoy, because you deserve it!
S On How To Make A Smoothie
Below is the basic 4 step process listed in the order you should follow. We provide the most popular ingredient suggestions for each step so that you know the best ingredients you should use to make smoothies.
Add Your Liquid Base
The amount of liquid will depend on the ingredients, blender size, and how much you are making.
Generally the rule of thumb is about cup of liquid for every 1 cup of solid ingredients but it really depends on the ingredients.
You can always add liquid as you blend to get the consistency that you want since certain ingredients like bananas, mango, or oats will make a smoothie thicker, whereas fruits like melons have a high water content.
Popular liquids for healthy smoothies include: Water, Soy Milk, Coconut Milk, Coconut Water, Hemp Milk, Raw Milk, Almond Milk. ** You can also use yogurt like Greek yogurt which adds a nice texture.
Add Fruits And Vegetables
You want the softest ingredients closest to the blade so it can blender better. There are 1000s of fruit and vegetable combinations so following proven recipes will save you a lot of trial and error from mixing ingredients that dont taste well together.
Popular Greens : Spinach, Kale, Collards, Swiss Chard
Popular Fruits : Apple, Banana, Strawberry, Mango, Pear, Peach, Berries, Melons, Pineapple, etcetera..
Kale has a little more earthier taste but is good to switch up with spinach sometimes because Kale is nutritionally dense.
Add your Boost Ingredients
OPTIONAL
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When Using Only Fresh Fruit
If frozen fruit is not available, thats okay! Fresh fruit still adds body to the smoothie as the ingredients become pureed. However, you wont get that cool chill. Add in ice cubes, start with ½ cup to 1 cup of ice , add more until the desired consistency is reached.
Just be aware that the more ice used, the more the flavor will dilute as the ice melts.
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Layering Ingredients In The Proper Sequence
Adding ingredients into the blender in the right order is key for breaking down those tough, fibrous, leafy, or icy ingredients into a smooth consistency. According to Vitamix, this is the recommended way to layer in each ingredient, depending on the size of your kitchen blender:
- Large containers : First add any wet ingredients , followed by dry goods, leafy greens, fresh fruits/vegetables, then frozen ingredients last.
- Small containers : First add frozen ingredients, fresh fruits/vegetables, leafy greens, dry goods, and wet ingredients last.
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What Vegetables Can You Use To Make A Smoothie
As long as you have a powerful blender, you can use quite a few vegetables. The important thing to keep in mind whenever you are blending vegetables is that not all vegetables blend up as easy as others. For instance baby spinach is going to be easier to blend up than carrots.
The basic blenders that are best for beginners will handle some vegetables baby spinach, microgreens, tomatoes, and cucumbers. But, if you are looking to blend up beets or most types of kalethen you will want to get a Vitamix. Honestly, after using the Ninja for many years I really only recommend it for people who are making fruit smoothies or basic green smoothies with baby spinach.
So, heres my breakdown: