If you’re on the go this summer — and who isn’t these days? — smoothies make a delicious and satisfying meal, or an easy snack that you can whip up in a few minutes.
They’re a great option if you tend to skip breakfast or grab less-than-healthy sugary baked goods.
Good smoothies are quick to prepare, provide excellent nutrition on the fly and will fill you up fast, keeping you satisfied for the whole morning. You can drink them as you travel to work or school and they’re an excellent way to ensure a healthier start to the day for the entire family.
The trick to a fabulous smoothie is a little preparation ahead of time to ensure you have a selection of awesome ingredients in the fridge or freezer. Then you just have to choose your flavours, toss everything into the blender, hit the button to process and pour into a to-go cup.
Here’s how to make a super summer smoothie.
Basic smoothie: essentially, all you need to make a basic thirst-quenching smoothie is a blender, a satisfying juice or liquid and something to help fortify it. Regular milk or plain fruit juice is an easy base. Or, use soy, almond, coconut or rice milk, or a tropical juice such as mango or pineapple as your starting point. You’ll need one cup of liquid for each serving of smoothie.
Place your choice of liquid in your blender. Next, add some fresh or frozen fruit; about one cup per serving. If you prefer a room-temperature smoothie, drop in a sliced banana or mixed fruit (strawberries, blueberries and raspberries are favourites) to add body, nutrients and flavour to your drink. If you prefer your smoothie extra thick and cold, use frozen fruit and add some crushed ice.
Better smoothie: make your smoothie extra special and more nutritious by adding a creamy dollop of plain, Greek or flavoured yogurt (chilled or frozen), a shot of espresso or teaspoon of instant coffee for an extra kick, a spoonful of healthy matcha powdered green tea or a teaspoon of tasty vanilla. You can also add crunch and nutritious fibre by tossing in a handful of granola, rolled oats, oat bran or dry cereal. Experiment!
Super smoothie: make it a real meal by boosting the protein and health value of your smoothie. Add a serving of whey or vegetable-based protein powder, a tablespoon of peanut or almond butter, a handful of mixed nuts and seeds or a spoonful of ground flax or hemp hearts to your blender. You can also add powdered super-green powder for extra anti-oxidants. Now blend it all together for a minute or two until smooth, pour into a large glass and go!
Prefer to float? There's something about a scoop of ice cream atop a glass of pop that really appeals on a hot summer's day. But our wellness float is just as tasty and a little more kid- and health-nut friendly. Instead of using ice cream and root beer, try pure sparkling juice or stevia-sweetened root beer and low fat frozen yogurt to make your float. It’s the same rich taste, with a little less sugar and guilt.
