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.
Dried Fruits Add Just Enough Sweetness
Sometimes we all need a bit of sugar to get us through a long day, and dried fruit makes a great healthy option. According to ChefWorks, adding dried fruit like dates, raisins, and cherries give antioxidants and flavor to your smoothie.
Just as with nuts and grains, you can soak them for a few minutes prior to blending, and be sure to pick ones with no added sugar, as they’ll be sweet enough that you won’t need to put in honey or the sweetener of your choice.
Ways To Thicken A Smoothie
Frozen fruit or ice is the first way to thicken smoothies. However yogurt, bananas, coconut milk , avocado, tofu, and nut butter can assist in creating a creamy consistency. If using tofu, start off with ¼ to ½ cup cubes of silken tofu. For avocado, use ½ of the fruit first so the taste doesnt become too rich.
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Add Extras To Your Liking
There are so many amazing things that you can add to a smoothie to increase its nutritional bang for your sip, though you dont have to add anything at all. I keep all kinds of superfoods around and throw in what sounds good. Ill normally add 2 or 3 extras to my smoothie each morning. Different things that I like to add include: hemp seed hearts, flax seeds, chia seeds, spirulina, organic brown rice protein powder, pea protein, and/or cacao nibs. Other people also add things like goji berries, matcha powder, and bee pollen, but I havent dabbled in those yet.
How To Make A Smoothie + 27 Simple Smoothie Recipes To Try
Im a believer that smoothies are the perfect meal or snack no matter what the weather. It is never too cold to have an awesome smoothie! Since smoothies are such a tasty way to pack in a meal on the go, I put on a big sweater and happily drink them even when the temps are frigid.
We originally published our first guide on smoothie making way back in 2015, and since then, millions of folks have visited this post and used our recipes to make the best ever smoothies! I consider these smoothies simple classics because they have great flavor, all the ingredients are easy to source , and they pack a nutritional punch that can nourish you nicely. These are the kinds of smoothies that I think everyone should know how to make, and chances are, youll find a favorite combo among these recipes. There really is no wrong way to make a smoothie, but I think these recipes are a great jumping-off point if the blender intimidates you.
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Banana Almond Protein Smoothie
Creamy almond butter offers healthy fats, while coconut water helps restore electrolytes after a tough workout. Greek yogurt and a scoop of whey keep the protein content high.
In a blender, add 1/2 cup coconut water, 1/2 cup plain Greek yogurt, 3 Tbsp. almond butter, 1 scoop whey protein powder, 1 Tbsp. hemp seeds, 1 frozen banana, 1 cup ice. Process until smooth, serves 2.
Nutrition : 329 calories, 17 g fat, 21 g protein, 26 g carbs , 15 g sugars
Healthy Ingredients To Supercharge Your Smoothie
Find out which healthy ingredients you should be adding your smoothie to boost the nutrition even more.
Start your day with the nutrition of a salad and the taste of dessert! Make yourself a smoothie packed with healthy vegetables, fruits and herbs-and then add a “super” ingredient-such as kombucha, flaxseeds or green tea, to deliver extra benefits. Here are 6 health-packed ingredients to supercharge your smoothie.
Pictured recipe: Pomegranate Berry Smoothie
Preliminary research suggests pomegranate juice helps relieve sore muscles after exercise . But that’s not all: the antioxidants in a daily cup of pomegranate juice might help to keep free radicals from oxidizing “bad” LDL cholesterol, suggested a preliminary study in the American Journal of Clinical Nutrition.
Pictured recipe: Berry-Kefir Smoothie
If you haven’t tried kefir, you should. It’s a drinkable yogurt that’s full of calcium and healthy probiotics that may help give your immune system a little extra edge.
Pictured recipe: Berry & Flax Smoothie
The health community is buzzing about omega-3 fatty acids. Flaxseed and flaxmeal are rich in alpha-linolenic acid , a plant-based omega-3. ALA may help to lower inflammation and increase blood flow in the body, reducing the risk of high blood pressure and blood clots.
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Add Citrus Peels And Skins To Your High
If you already add citrus fruits like lemon and lime or other fruits like apples to your smoothie, you might have never thought of adding the peel, rind, or skin in, too. But if you’re working with a high-powered blender or food processor, you might want to think twice before tossing them in the trash.
Dietitian Michelle Loy of Go Wellness told TheList that the peels add “a burst of flavor to the smoothie,” adding, “they’re chock-full of fiber and vitamin C. Plus, the peel packs in potent phytochemicals like flavonoids, carotenoids, and limonene.”
Just be sure to thoroughly wash them beforehand, and if your blender can’t support them, add a bit of the zest instead.
What Is The Best Milk To Make Smoothies With
The best milk to use in a smoothie depends on your preference. There are four main types of milk to consider: whole milk, reduced-fat or skim milk, rice milk, and almond milk. Each has its nutritional value as well as distinct flavors. For those who want a creamy texture without the fat, try whole milk or rice milk.
If you are lactose intolerant, choose almond or rice milk. These are the only types of milk that contain no lactose, making them ideal for individuals who cannot benefit from dairy products. If you are more concerned with flavor rather than calories, opt for reduced-fat or skim versions of your favorite type of milk.
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Here Are 12 Healthy Ingredients To Add To A Smoothie:
1. Instead of using juice, upgrade with raw milk, raw cream, cultured kefir, or cultured yogurt. These foods will add extra probiotics, vitamin A, vitamin D, CLA and iodine to your smoothie.
2. Add an organic egg yolk for extra vitamin A, D, choline, B6 and B12. You actually cant taste it and it makes the smoothie extra creamy. I put them in my kids smoothies all the time!
3. A scoop or two of collagen peptides is a great way to add extra protein and this nutrient is also a powerhouse for the skin, hair and nails.
4. Add some leafy greens. Its best to consume cooked greens so cook the greens, drain them and then freeze them in an ice cube tray. You can do this with kale, spinach, mustard greens, and dandelion greens. Or, if youd like a shortcut, check out Dr. Cowens greens powder. They are cooked beforehand to reduce the goitrogens and then dehydrated and crushed into a fine powder.
5. Adding a handful of other frozen veggies such as butternut squash, steamed cauliflower, or even frozen peas along with your frozen fruit is a great way to add nutrients.
6. A spoonful of coconut oil is a great way to add some healthy saturated fat to make the smoothie more filling. Make sure and blend the smoothie really well, so you dont have any clumps!
10. A sprinkle of bee pollen in the smoothie or on top is a nice way to add some additional B-complex and folate.
What are your favorite healthy ingredients to add to a smoothie?
Pumpkin Makes A Perfect Add
In recent years, we’ve seen the meteoric rise in popularity of pumpkin spiceeverything, but you shouldn’t forget about pumpkin as soon as the last autumn leaves fall, because it’s a killer source of vitamins A and C, potassium and fiber.
Its creamy consistency and mild flavor make canned pumpkin a perfect smoothie mixer long after those pumpkin spice lattes disappear from your Instagram feed.
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Peaches And Cream Oatmeal Smoothie
No time for a leisurely meal? Try this grab-and-go, probiotic-rich take on morning oatmeal. Whole-grain oats contain prebiotic fiber that promotes gut health.
This recipe from Preventions Smoothies & Juicesmakes two smoothies: Blend 1/2 cup whole milk, 1/2 cup Greek yogurt, 1/2 cup rolled oats, 1 cup frozen peaches, 1/2 frozen banana, and 1/2 cup ice until smooth.
Nutrition : 217 calories, 5.5 g fat , 11 g protein, 33 g carbs , 15 g sugars
Whole Foods And The Gut
Whole foods are loaded with fibers that are sometimes lost during processing or refinement. Fiber is essential for a healthy gut because aside from its traditional roughage reputation, it also feeds the healthy bacteria in your gut, providing a whole host of other benefits.
They also provide a lot of variety, which the gut loves. The more variety, the better. So, even though you might fall in love with certain recipes, its important to mix up the kinds of whole foods you eat to maintain a healthy gut. Aim for 30 different whole foods each week. Its easier than you think!
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Don’t Forget About Steamed Boiled Or Roasted Beets And Sweet Potatoes
Beets get a bad rep in the veggie world, but they’re actually a perfect option when blended into a smoothie. Both beets and sweet potatoes will give your smoothie a vibrant red hue, but that’s not all: beets provide antioxidants and are anti-inflammatory, which can help with hypertension, type 2 diabetes, and even dementia.
Sweet potato is the secret ingredient your smoothies are missing, because they’re loaded in important nutrients like vitamins A and C, fiber, potassium, and iron, and you can add them grated raw or steamed, boiled, or roasted for the right amount of natural sweetness. The opportunities are endless.
Best Hacks For Sticking With A Whole Food Diet
Here are some tips to help you stick with a whole food diet and develop this lifestyle.
1. Practice Batch Cooking
Especially in the beginning, if youve been used to eating more convenience-based or packaged foods, youre likely to feel like you spend the majority of your life in the kitchen. So, Id suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, youll have enough quantity to last several meals.
For example, his could be homemade granola. Make it once, and thats breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.
I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.
2. Make Your Own Convenience Foods
Sticking to a new way of eating can be really difficult, especially for your willpower. So, its very important to make it as easy as possible for yourself.
Pre-chop. Pre-chop. Pre-chop.
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Whats The Best Blender For Making Smoothies
Blenders have gotten so advanced in the past few years, that its hard to pick one that wont blend up a great smoothie! If youre blender shopping, here are the three blenders we recommend for daily smoothie-making:
- MOST AFFORDABLE: Cuisinart Immersion/Stick BlenderDont let its small size fool you, this tiny handheld blender is packed full of power, and will easily make a smoothie for you every day! Its perfect if youre limited on counter space.
- MEDIUM: Ninja Professional BlenderFor under $100, you get an incredibly powerful blender that makes a dreamy, creamy smoothie. This was the blender we used in the Wholefully test kitchen for years, and its a great starter-level, but still high-powered, blender.
- SPLURGE: Vitamix Professional BlenderA Vitamix is the top of the line when it comes to blenders, and its what we use every day in the Wholefully test kitchen. It comes with a hefty price tag , so if youre just blending a smoothie every now and again, there is no need to make the splurge. But if you do a lot of cooking or make a lot of smoothies or blended drinks, you might want to start saving your pennies for a Vitamix. Its a lifetime appliance that is a dream to use!
How To Make It
Unlike baking recipes, for instance, smoothie recipes do not have to use exact measurements. You can adjust according to taste. The only difference in choosing between fresh or frozen fruit is how thick you want it to be. Frozen will make for a more milkshake-thick smoothie, whereas fresh will get thickened up slightly by the ice, but have a more liquidy texture. Or you can combine frozen and fresh fruit.
You can use any kind of soft fruit you want, such as berries, bananas, peeled peaches or nectarines, melons, even grapes, and puree, and know you can always add a bit more fruit or ice to thicken it or a bit more milk to thin it out.
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What Blender Should I Use For A Smoothie
I truly believe a good blender is worth it. I got a Blendtec a few years ago, and Ill never go back to a normal blender again. A good blender will whip you up a thick and delicious smoothie with no chunks in about 45 seconds.
And, if youre adding leafy greens, a good blender will make sure theyre blended up nicely and have a great texture! Mine gives me a count for how many times Ive used it, and its well past the 800 mark. So, its definitely worth the investment, in my opinion, especially if you have a family full of smoothie lovers!
Is A Whole Food Diet Boring
Absolutely not! The beauty of this way of eating is that there are barely any recipes that are off-limits. If you can make it yourself using natural ingredients, then it counts. So, dig out your recipe books and get familiar with your spice cupboard.
Heres my advice if youre just starting: stock up on coconut milk and canned tomatoes. Youll use them all the time in sauces.
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Tropical Papaya Perfection Smoothie
This coconut-infused breakfast smoothie tastes just as decadent as a milkshake. One sip will immediately transport you to a tropical island.
Cut 1 papaya into chunks and blend it with 1 cup of fat-free, plain yogurt, 1/2 cup fresh pineapple chunks, 1/2 cup crushed ice, 1 tsp. coconut extract, and 1 tsp. ground flaxseed. Process the mixture for about 30 seconds, or until its smooth and frosty.
Nutrition :299 calories, 1.5 g fat, 13 g protein, 64 g carbs , 44 g sugars
How To Freeze Fruit For Smoothies
To make smoothies even easier, freeze fresh fruit into portions. You can even prepare smoothie packs and freeze them for a grab-and-blend smoothie option.
To freeze fruit for smoothies, rinse and chop fresh fruit into small pieces. Pat them dry then arrange, in one layer, on a parchment paper-lined baking sheet. Slide the baking sheet into the freezer and freeze until hard .
When the fruit is hard, divide it between freezer-safe bags and keep it in the freezer for your next smoothie.
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Swap Yogurt For Kefir For Added Digestive Benefits
If you already add yogurt to your smoothies, try swapping for kefir, a yogurt-like substance that comes in vegan and dairy options alike. Kefir is made from similar bacteria as yogurt while being a bit thinner and milkier, so it’s perfect for a smoothie.
Kefir has a tangy, sour flavor but little sweetness, and it’s a natural probiotic, which means it helps minimize “bad” bacteria that can build up in your gut, making it an excellent choice for your digestive health and overall immune system.
Caramel Apple Overnight Oatmeal Smoothie
This vegan, gluten-free breakfast smoothie is perfect for cold mornings when youre craving a fall treat. Dont worry: Theres no caramel in this recipe. Instead, this blogger subs in dates to add natural sweetness, along with antioxidants, fiber, and minerals. Rolled oats also pack fiber and protein, while apples and cinnamon give that undeniably heartwarming taste. This dreamy mixture sits in the fridge overnight, saving you so much time in the mornings.
Also Check: Spinach Pineapple Smoothie For Weight Loss
Matcha Tea Powder Is The Mix
Aside from the heart-healthy antioxidants in most herbal teas, you might want to step it up by adding matcha tea powder with your morning smoothie.
Dietitian Christy Brissette, president of 80 Twenty Nutrition loves it, telling The List that aside from being vegan-friendly, matcha has “ten times the antioxidants of other green tea,” which are great for heart health and are even known to help with cancer prevention.