How to Make a Smoothie

Smoothies can be a nutritious and convenient meal replacement or refreshing snack. With just a few ingredients, you'll be on your way to creating a light, delicious drink, with or without fresh or frozen fruit. Here's how to do it.

Steps

1

1     Take out your blender or food processor.

2

Start with fruit if making a fruit smoothie. Fresh or frozen, fruit will make up the basis of your smoothie but note that you can make a delicious smoothie with canned or even reconstituted dried fruit. You can focus on one fruit, or add several. (Figuring out a fruit combination you like is part of the fun of making smoothies!) Here are some options to consider:

• Peaches, strawberries, blueberries, raspberries, bananas, apples, kiwis, mangoes, avocados and pomegranates are popular choices.
• "Juicy" fruits that contain a lot of water can also work well, such as oranges, watermelon and pineapple. Just be aware that they'll make your smoothie more watery, and make up for it accordingly with a thickener (such as protein powder).
• If you're looking for a good starter combination, try strawberry-banana or raspberry-peach.

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   Add liquid. The other main part of your smoothie is the liquid you choose to add to it. Here are some possibilities:
   
   
   
   • Milk (skim or whole) is a popular choice.
   • Soy milk works for people who are lactose intolerant, as well as adding some protein.
   • Greek yogurt (sweetened or plain) will result in a thicker smoothie.
   • Nut (such as almond or coconut) milk can make the taste of your smoothie different.
   • Tea (black, herbal or chai) adds antioxidants and can tone down the sweetness.
   • Fruit juice or concentrate (any flavor) can help make your smoothie more complex if you only have one or two fruits to work with. (Be careful, though - if you're drinking smoothies as part of a diet, sugar-packed fruit juices aren't a good idea.)
   • Ice cream, sherbet or frozen yogurt. (If you add these items, you probably won't need ice cubes at the end.)
   • Sparkling water will result in a lighter smoothie (try lime or lemon-flavored).
   • Water, if you have nothing else on-hand, works great.
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   Add protein (optional). If you want to make your smoothie resemble an actual meal, add some protein powder to it. Whey and soy are popular choices, but you can also use sprouted brown rice.
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   Add some green (optional). Make your smoothie a little healthier by sneaking in some barely-noticable greens. Kale and spinach blend well, and you won't even be able to taste them. You can also try celery or beetroot. Or, greens aren't in season, purchase a green plant powder (available at most health food stores) and add that to your smoothie.
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   Add a sweetener (optional). If you're worried that your smoothie won't taste sweet enough, you can give it a little help. Of course you can always put some plain sugar in the blender, but here are some healthier choices:
   • Honey (used in a lot of "commercial" smoothies)
   • Agave nectar
   • Stevia or splenda (artificial sweeteners)
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   Give your smoothie some more flavor (optional). Here are some other items you can add to your smoothie to change its taste. Again, experiment and see what you like:
   • Vanilla extract (1 teaspoon)
   • Cinnamon (aids digestion)
   • Cayenne pepper
   • Nutmeg (only a pinch)
   • Salt
   • Almond extract
   • Coconut shavings
   • Peanut butter
   • Nutella
   • Or any of a myriad of extracts available.
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   Add ice cubes (optional). Once everything's in the blender, put some ice cubes on top. For a single-serving smoothie, 3 or 4 should be plenty.
   • If you're worried about thinning the drink too much, only add 1 or 2 cubes. You can always add more later.
   • Frozen fruit can be substituted for some or all of the ice, making for a brighter flavor. You can freeze your own, or buy them pre-frozen.
     
     
     

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        Mix it all together. Put the lid on the blender, and turn it on no higher than medium. Once the blender starts to "digest" the fruit, turn it up one notch at a time. If there isn't a "smoothie" or "shake" function, "puree" works as well. Start slow. Let the blender chew about 1 minute.
        
        
        
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        Turn off the blender once the ice cubes are done blending and let it set for a minute. If you like the way it looks, pour your cool concoction into a large glass.
        
        
        
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        Garnish your smoothie. Loose berries, a wheel of lemon or lime, a sprig of mint, or flat-leaf parsley can add a fun touch to the final beverage. If you're feeling tropical, add a little umbrella.