Smoothies

I am a creature of habit and one habit I’ve had for a number of years now is my breakfast smoothie.  Rarely do I eat anything other than my smoothie for breakfast.  I like to make them thick and creamy — almost like a soft-serve ice cream.  I never imagined that this would be a satisfying breakfast but it sure fills me up and gets my day going.  Here are some of my favorites.

TIP:  When making the fruit purees, they don’t have to be perfectly smooth because you’ll be adding them into a blender to make your smoothie and that will complete the puree process.  Also, if making the purees with the skin included, be sure you use only organic fruit since you won’t be peeling them and the pesticides are usually found in the skin.

Another TIP:  Be sure to mark your containers so you don’t get one out expecting a certain fruit and then find you’ve made an entirely different flavor!  Been there done that.

TIP:  Change up the flavor of your smoothies by alternating cinnamon, nutmeg, allspice, ground cloves, etc., depending on your taste.  Use one or several spices.  You can also alternate the flavor of your protein powders for entirely different tasting smoothies.  I usually use the vanilla flavors but chocolate goes very well with the strawberry.

TIP:  I usually find these are sweet enough for my taste but add a little stevia, agave or coconut nectar, date syrup or honey if you want them sweeter.

TIP:  I also add a scoop of marine collagen for my skin and nails.  It doesn’t change the taste however it does affect the texture making it slightly smoother or creamier.

Put in a blender:

  • 1 cup non-dairy milk of choice
  • 1-2 scoops of protein powder
  • 1/2 teaspoon of cinnamon
  • 1 tablespoon ground flax seed (the golden work best since you don’t get the discoloration)
  • 1/2 to 1 cup of frozen fruit (see suggestions below)
  1. Strawberry
  • Add 6 ounces of frozen strawberries

Start blending on the lowest setting and as the smoothie starts to come together, increase speed.  If you find you’ve added too many strawberries (often happens to me!), add milk until you get the correct consistency.

I sometimes like to add some frozen acai, 1/2 a frozen banana or 3-5 pieces of frozen mango.  Be sure to adjust the strawberries to account for the other fruit so that you still have 6 ounces of fruit.

2.  Fig

This is one of the creamiest smoothies I’ve found and is also my favorite.  It involves some planning since you have to prepare the figs ahead of time but its well worth the trouble.

First, in a saucepan:

  • 10-12 fresh ripe figs (1 pound), washed and stems removed
  • 2 tablespoons of water

OR

  • 24 ounces of dried figs
  • 1/2 cup of water

Cover the saucepan and cook over a low heat until the figs are soft. Be sure to stir if you’re using the dried figs to be sure all of them become rehydrated.  Cool and then using a potato masher, mash the figs (or you can put them in your food processor and pulse for a few seconds).  Place in 1 cup containers (don’t fill completely but leave a little room for expansion), freeze and use as above.  Will make 2-3 cups of puree depending on the size of your figs.

3.  Pear and Blackberry

Depending on how much you hate seeds, you can either use whole frozen blackberries or cook 2 cups of blackberries in a saucepan with a little water and then put the mixture through a sieve to get rid of the seeds (TIP: I freeze this, when cooled, in an ice cube tray and after it freezes, I put the cubes into a freezer bag).

The pears are much easier.  Just quarter and core your pears (my favorites are the Asian or Korean pears but any pear will work), and then pulse in your food processor.  Place in 1 cup containers and freeze.  Usually, I’ve found that 1 pear will make roughly 1 cup of puree, depending on the size of the pear.  Also, I don’t worry about peeling them since the processing will take care of the peel.

This is case, I like to add the 1 cup of pureed pear and then 4-6 whole blackberries or 2-4 of the frozen blackberry ice cubes.

4. Plum, Peach or Apricot

One of the easiest to prepare, just wash and make sure you remove any stems from the fruit, half to remove the pit and pulse in your food processor.  Put into 1 cup containers and freeze.  Depending on the size, 2 plums will make roughly 1 cup of plum puree, same for apricots, but 1 1/2 peach will make you roughly 1 cup of peach puree.  I like to add some raspberry coulis to the peach smoothie.

If you prefer, you can cook the diced plums, peaches or apricots in a little water; this will make the skins more palatable while keeping the fiber contained in the skins.  It only takes 5-10 minutes to cook them and you can spice them up at the same time.

5.  Pumpkin or Sweet Potato

  • 1 cup of canned or prepared pumpkin or sweet potato
  • 6-8 ice cubes
  • 1/2 teaspoon pumpkin pie spice
  • 1/4 teaspoon of stevia, 1 tablespoon of agave or coconut nectar, or honey

6.  Carob and Cherry

Use a 1/2-3/4 cup of frozen pitted cherries.  I add 1 tablespoon of carob powder (you could use cocoa) along with 1 tablespoon of date syrup and 1 teaspoon vanilla.  Yummy!

2 thoughts on “Smoothies

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