On a hot day, you want something cold and refreshing. While I love ice cream, my waistline cannot afford to be eating ice cream every day. So, what is a girl to do? Bring on the smoothies, I say. I can have a cold drink that has the same basic texture as a milk shake with a fraction of the calories.
Better still, I can incorporate lots of fruit and vegetables, both of which my diet could admittedly use more of. The best part though, is that they are easy enough to make that when I worked in the bank we kept the ingredients on hand to whip up a batch for the staff on hot summer days.
You can cut and freeze fruit for use during the week or buy the already frozen, cubed fruit that is available at the grocery store. You can also freeze cubes of plain yogurt, almond milk, or coconut milk to spice things up.
One of the best things about smoothies is that you can tailor them to what you like. They can be fruity, chocolaty, healthy or decadent, filling or light. If you’re on a high protein diet, you can add in a protein shake mix or a vitamin mix for those trying to add some extra nutrients. All you need is a blender and a freezer and whatever you want to include in your drink.
Below are eight great smoothie recipes to satisfy your biggest cravings.
1. Strawberry Breakfast Smoothie
This one is great for first thing in the morning when you are in a rush. It is very filling and will get you through to lunch without that urgent need to snack. Feel free to substitute the fruit of your choice.
- 14 frozen strawberries
- ½ cup rolled oats
- 1 frozen banana, broken into pieces
- 1 cup milk (regular, soy, or almond)
- ½ tsp vanilla extract
- 1 ½ tsp sugar or sugar replacement
Blend all ingredients together. Makes two servings.
2. Groovy Green Smoothie
Green smoothies incorporate vegetables like spinach or kale that are packed with vitamins and nutrients and put them in a tastier format. A good green smoothie doesn’t taste like vegetables at all.
- 1 cup of frozen grapes
- 1 frozen banana, cut into chunks
- 1 6 oz tub of vanilla yogurt (I use fat free)
- ½ apple, cut into chunks
- 1 ½ cups fresh, spinach leaves
Blend completely. You may need to stop and press everything down the sides to insure it all gets blended. Serves 2.
3. Mango Pina Colada Smoothie
I love Pina Coladas. If I drank Pina Coladas while trying to get work done though I wouldn’t get very far. This is a nice substitute when you need something to bring a bit of tropical sun to your day.
- 1 mango – peeled and cubed
- 2 TB sugar or sugar substitute
- 1 14oz can of coconut milk
- ½ cup yogurt (greek yogurt works best)
- 1 ¼ cups pineapple juice
- 1 ¼ cups of ice cubes
Blend until smooth and top with an umbrella and a cherry to set the mood. Serves 4.
4. Peanut Butter & Banana Smoothie
This is another one of those super filling smoothies. I like to add a squirt of chocolate syrup to this one for a special treat.
- 1 frozen banana
- 1/8 cup peanut butter
- ½ cup milk
- 2 TB honey (optional)
Blend and serve. Makes 1 serving.
5. Avocado Smoothie
Avocados are very healthy although high in fat (good fat but still a fat nonetheless) so this is a once in awhile treat.
- 1 ripe avocado, halved, skinned, and cubed
- 1 cup milk
- ½ cup yogurt (vanilla or for a different taste choose a lemon or lime yogurt)
- 3 TB honey
- 8 ice cubes
Blend until smooth. Serves 4.
6. All Around Protein Smoothie
This is a low fat, high protein smoothie meant for those who are looking for something filling and healthy.
- ½ cup fat free milk
- ½ cup fat free plain yogurt
- ½ cup frozen banana chunks
- 2 TB protein supplement powder
- 1 ½ tsp flax seed
- 1 tsp honey or maple syrup
- ½ cup frozen berries
Blend and serve. Makes 1 serving.
7. Basic Fruit Smoothie
The recipe lets you use sugar if you want to but I don’t think it needs it unless you choose a really tart fruit.
- 1 cup of frozen fruit
- ½ cup skim milk
- ½ cup yogurt (for added kick, use a fruit bottom yogurt)
- 3 TB sugar or sugar substitute (optional)
- 2 tsp vanilla extract
- 6 ice cubes
Blend completely and serve. Serves 2.
8. Orange Glorious
This is a homemade version of the Orange Julius that tastes great and is likely healthier too.
- 1 cup milk
- 1 cup ice water
- 12 ice cubes
- 1 can (6 oz) frozen orange juice concentrate
- ¼ tsp vanilla extract
- 1/8 cup of sugar or sugar substitute
Blend and serve. Makes 3 servings.
Experiment with the flavors you love. You can try different types of fruit, yogurt, milk, and juice. For occasional decadence add flavoured syrups like chocolate, mocha or coffee. I like using maple syrup instead of sugar too. Enjoy!
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