You may be used to simple smoothies containing fruit, vegetables and juice or milk – but once you realize how many other ingredients you can use to spice them up you’ll be itching to experiment!
Below are a few ideas to get you started:
Yogurt
Yogurt is a great ingredient to add to smoothies because it’s very creamy, which really complements the sweetness of the fruit. You can even use flavored yogurt – try adding vanilla yogurt to a banana smoothie, or blueberry yogurt to a melon smoothie. Adding 1/2 cup per batch of smoothies should be sufficient, unless you want thicker smoothies.
Soy Milk, Soy Yogurt, Tofu
If dairy products are a problem for you, substitute soy milk (plain or flavored), soy yogurt, or tofu. Yes, tofu! Tofu is made from soybeans, and is a great source of protein, calcicum and iron. Tofu has little flavor on its own, which makes it perfect for “sneaking” into smoothies with stronger fruit flavors. There are two basic kinds of tofu: silken (soft) and regular (firm). Silken is better suited to smoothies since it is very soft and falls apart quite easily. Again, 1/2 cup should be just about right.
Are You Nuts?
You may be surprised to hear it, but you can also add nuts to smoothies to boost the protein and “good fat” content. Soft nuts like walnuts, pecans and cashews work best, and raw instead of roasted if possible (no shells, obviously). Start with one cup of dry nuts (or even 1/2 cup if you prefer less) and soak them in water for up to 8 hours. This will help soften them so blending is easier.
Drain and discard the soaking water and add the soaked nuts to the blender. Pour in your liquid (juice, milk, water) and first blend the nuts and liquid. Then add fruit and vegetables and finish blending with other ingredients.
Beans, Chickpeas
For added fiber and protein, you can also add beans to your smoothies. Garbanzo beans (chickpeas) are a good choice because they have a very mild flavor. Other good options would be pinto beans and lentils – but don’t be afraid to experiment with others!
For best results, start with dried beans and soak them in water for a minimum of four hours – eight to twelve hours is best. Drain the water and rinse well. Then simmer the beans in a pot of fresh water for 1-2 hours, or until cooked through. Drain, cool, then add 1/2 cup of cooked beans to each batch of smoothies (more or less to taste). Cooked beans can be stored in the refrigerator for up to five days – freeze extras and thaw before adding to smoothies.
Fiber
Other good additions to boost the fiber in your smoothies: wheat germ, ground flax seeds, or a powdered fiber supplement.
Agave Nectar
Most fruits are sweet enough so you won’t need to add any sweetener to your smoothies, but if you like them sweeter, consider using agave nectar in place of refined sugar. It’s all natural and low-glycemic, and it’s increasingly easier to get these days; your own local supermarket should have it.
Do you see the endless possibilities for improving the quality of foods you eat (and drink) each day? Smoothies are an enjoyable, delicious way to start getting your full servings of fruit and vegetables each day!
