Guide to Smoothies
A comprehensive guide to making delicious and healthy smoothies with various liquid, fruit, and vegetable options.
5m4Servings
Nutrition
305kcal
7gProtein
40gCarbs
16gFat
High Fiber
Ingredients
LIQUID CHOICE
Water
½ cup
Orange Juice
½ cup
Milk
½ cup
Almond Milk
½ cup
Coconut Milk
½ cup
FRUIT CHOICE
Peach
0.5 piece
Banana
0.5 piece
Mango
155 g
Strawberry
255 g
VEGETABLES
Carrot
1 piece
Spinach
1 handful
Beet
1 piece
Fennel
1 piece
MISCELLANEOUS ADD-INS
Lemon Juice
0.5 piece
Lemon Zest
1 tsp
Cocoa Powder
14 g
Peanut Butter
40 g
Ice
½ cup
Dates
3 pieces
Equipment
Blender
Instructions
1Orange Carrot Mango Smoothie
5m
5mCombine Liquids
Add 1/2 cup (120ml) orange juice and 1/4 cup (60ml) water to the blender.
Add Fruits and Vegetables
Add 1/2 peach, 1/2 banana, 155g frozen mango, and 1 small sliced carrot to the blender.
Blend Until Smooth
Blend until the mixture is smooth and creamy. Add more water if needed to reach desired consistency.
Serve
Pour into a glass and enjoy.
2Strawberry Banana Smoothie
5m
5mCombine Liquids
Add 1/2 cup (120ml) milk or almond milk and 1/4 cup (60ml) water to the blender.
Add Fruits
Add 255g frozen strawberries and 1 whole frozen banana to the blender.
Blend Until Smooth
Blend until the mixture is smooth and creamy. Add more liquid if needed.
Serve
Pour into a glass and enjoy.
3Chocolate Peanut Butter Smoothie
5m
5mCombine Liquids
Add 1/2 cup (120ml) milk or coconut milk and 1/4 cup (60ml) water to the blender.
Add Dates and Flavorings
Add 3 pitted dates, 2 tbsp (14g) cocoa powder, and 2 tbsp (40g) peanut butter to the blender.
Add Ice and Blend
Add about 1/2 cup of ice cubes. Blend until smooth and frothy. Add more ice if a thicker consistency is desired.
Serve
Pour into a glass and enjoy.
4Ginger Spinach Pineapple Lemon Smoothie
5m
5mCombine Liquids
Add 1/2 cup (120ml) orange juice and 1/4 cup (60ml) water to the blender.
Add Fruits, Vegetables, and Flavorings
Add 1 inch (2.5cm) knob of ginger, 1 large handful of spinach, 2 cups (245g) frozen pineapple, juice of 1/2 lemon, and lemon zest to the blender.
Blend Until Smooth
Blend until the mixture is smooth and creamy. Add more liquid if needed.
Serve
Pour into a glass and enjoy.
Tips
Always add liquids to the blender first to help the blades move more freely.
Using frozen fruit is key to achieving a thick, frosty smoothie without diluting the flavor with ice.
Adjust the amount of liquid to achieve your desired smoothie consistency.
Don't be afraid to experiment with different combinations of fruits, vegetables, and add-ins.