Creating a perfect smoothie

Creating a perfect smoothie

By
David Frenkiel, Luise Vindahl Andersen
Contains
0 recipes
Published by
Hardie Grant Books
ISBN
978 1784880460

There is an endless number of ingredient combinations when making a smoothie, but by following these simple steps you are bound to end up with a nutritious, wellbalanced and delicious drink. Always aim to have at least one frozen element in the smoothie to get it perfectly chilled and also creamy – it can be any of the fruits or the vegetables.

Start with your base

Water

Coconut water

Milk or plant milk (unsweetened)

Fruit juice (not from concentrate)

Vegetable juice (not from concentrate)

Plain yoghurt (unsweetened)

Kefir

Tea (chilled)

Choose your fruit

Banana

Berries

Cherries

Mango

Apple

Pineapple

Peach

Pear Avocado

Persimmon

Papaya

Orange

Grapefruit

Grapes

Kiwi

Passion fruit

Cooked pumpkin

Choose your veg

Spinach

Romaine lettuce

Kale

Chard

Celery

Cucumber

Bell pepper

Broccoli

Rocket leaves

Dandelion greens

Carrots Fennel

Courgette (zucchini)

Choose boosters & flavourings

Dry spices (cinnamon, ginger, cardamom, turmeric, saffron)

Fresh herbs

Fresh ginger

Fresh turmeric

Cacao powder or nibs

Nuts Desiccated coconut

Seeds Protein powders (hemp, pea, brown rice, whey)

Superfood powders

Bee pollen

Coffee (chilled)

Add a healthy fat

Coconut oil

Flax oil

Olive oil

Omega-3 oil from fish or algae

Evening primrose oil

Make it thicker & creamier

Nut butter

Seed butter

Chia seeds

Flaxseeds

Psyllium seeds

Rolled oats (or cooked oatmeal)

Unsweetened Greek

yoghurt

Cooked white beans

Tofu (silken or soft )

Add an extra sweetener

Soft dates

Dried figs

prunes or apricots

Raw honey

Pure maple syrup

Stevia

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