How to Create Your Own Smoothie Recipes

 

As most of you probably know by now, I am a smoothie junkie.

 

And not just because they are delicious, but because they are extremely healthy and the quickest and easiest meal you’ll probably ever make.

 

I make myself a smoothie for any occasion:

 

·      hunger

·      rushed for time

·      craving a sweet treat

·      hot summer day

·      too lazy to make a full meal

·      when I’m detoxing

·      running low on groceries

·      easy breakfast

·      easy lunch

·      what the heck? easy dinner!

 

Just to name a few :) 

 

They are simply LOADED with nutrition, help with elimination, and contain natural digestive enzymes. Smoothies are mostly pre-digested so this gives your liver a break as well as provides healthy energy for the cells.

 

Yeah, ok I get it. But how do I formulate my own?

 

Very good question!

 

Here’s the deal. I have to admit, I have gotten a lot of my recipes from recipe books that I own, or from the internet. But what I tend to do is put my own twist on them, tweaking ingredients, amounts and proportions to my liking.

 

I will even take a basic smoothie recipe and add additional fruits/veggies that I think would compliment the flavor well and add an extra boost of nutrition.

 

As a result of years of playing around with making my own smoothies, I have come up with a simple formula which I use. And I’m going to share that with you! So here goes…

 

How to formulate your own delicious smoothie recipes:

 

1.     Pick a liquid base. If you want your smoothie to be thick and creamy, it is best to choose some sort of milk base. I always recommend a good unsweetened milk substitute such as almond or coconut milk.

My favorite brands are Silk Unsweetened, or any kind of organic canned coconut milk with no sweeteners added. The coconut milk option will be much thicker than the almond milk, so keep that in mind (I often use canned coconut milk as a healthy coffee creamer alternative).

If you want to keep your smoothies light and raw, I recommend using water as your liquid base. I do this more often than anything else. 

*Note that I do not recommend using a milk base for an apple based smoothie with apples being your main fruit.

2.     Choose your MAIN fruit. Your main fruit is going to determine the flavor profile of your smoothie. Three main fruit options are:

a)    Banana- Use a banana if you are in the mood for a sweet creamy treat.

b)    Apple- Use apples if you are looking for a light smoothie and dig a little something tropical.

c)     Berries- Use berries if you love berry flavored anything and don’t mind a little “zing.”

3.     Choose one or two secondary fruits. A secondary fruit will compliment the flavor of your main fruit. As a rule of thumb, pretty much anything will compliment a banana. So if you are unsure, choose a banana as your main fruit and then wing it after that!

General rules for complimentary fruit pairings:

Banana Base - Pairs well with anything

Apple Base - Pairs well with citrus of any kind, grapes, peaches, pineapple, kiwi, mango or melon

Berries Base - Pair well with mostly themselves; you could do a mix of berries as the base, such as strawberries, blueberries and raspberries, or any berry of your choice. These also pair with apples as the complimentary fruit.

Do keep in mind that you can add a banana to any of these combos and it will be tasty :)  Once you add a banana, you can begin to get really creative because as I mentioned, bananas pair well with anything!

4.     Choose one or two complimentary veggies. Veggies are going to provide tons of nutrition, plus fiber and vegetable protein to get you through the day. They also help with blood sugar balance. They are a great addition to smoothies, as long as they are added in the correct proportions.

General rules for complimentary veggie pairings:

Bananas base - Pair well with pretty much any veggie

Apple Base - Pair well with spinach, carrots, celery, lettuce, cilantro and parsley

Berry Base - Pair well with spinach, lettuce and carrots

 

Great fruits to choose from for smoothies in general:

 Bananas, apples, berries, orange, lemon, lime, grapefruit, grapes, peaches, pineapple, melon, mango

There are definitely more options out there but these are the ones I’ve found which work best in smoothies.

 

Great veggies to choose from for smoothies in general:

 Spinach, kale, carrots, parsley, cilantro, celery, lettuce

Again, there are definitely more out there to choose from, but these are the veggies I have found work best.

 

Items I do NOT recommend adding to your smoothies (unless you have a recipe):

 Avocado, tomato, chard, collard greens, arugula

Avocado can give an odd flavor and texture to a smoothie unless you are following a recipe. I have tried avocado in the past with little success. Tomatoes just don’t taste right (again, unless you have a recipe), and chard, collard greens and arugula are just too bitter.

 

Proportions for the yummiest smoothie recipes:

 ½ cup liquid base

2 parts main fruit

1 part secondary fruit(s)

0.5 part complimentary veggie(s)

4 ice cubes

(*Proportions are general estimates. Tweak them as necessary for flavor.)

 

Yummy Smoothie Example:

 ½ cup filtered water

1 banana (main)

½ cup blueberries (complimentary fruit)

½ cup raspberries (complimentary fruit)

small handful spinach (complimentary veggie)

small handful parsley (complimentary veggie)

4 ice cubes

 

Juices

 Fresh organic fruit and veggie juices are a totally different animal, and I am still trying to master this art!

Juices are more for deep cleansing and detoxifying than quick every day meals. They are not going to be as filling, and I recommend them mostly if you are cleansing. Juicing should generally be used under the guidance of a professional, if done regularly.

 

Questions?

Contact me: andrea@lloveraholistic.com

 

 

 

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