The luscious mix of fresh or frozen peaches and cream or a tropical blend of fresh fruits are just some of the foundations for a cool, refreshing smoothie to beat the heat. When it’s hot out, my appetite dwindles. I tend to lean into foods that are lighter in nature and easier to digest. If I am not feeling hungry but realize I need nutrition, I opt for a frozen smoothie packed with fruits or vegetables or both and a dash of protein.
A smoothie is a blend of puréed ingredients, typically whipped in a blender. It starts with a liquid base such as fruit juice, water, milk or yogurt. Next, add desired ingredients, including fruits, fresh vegetables, ice, protein powders, nuts or nut butter.
Nut milks add protein
Fruit smoothies with nut milk are delicious and offer added protein. I make my own nut milk with a Nutr machine. Macadamia, cashews and almonds have a natural sweetness and add a lovely flavor.
Opt for seasonal fruits
Seasonal fruits like berries and stone fruit also add a touch of sweetness to the smoothie.
I freeze any fruit that I haven’t used before it goes bad. Adding frozen fruit to the blender thickens and chills it. Adding yogurt, nuts, nut butter, nut milk, seeds (flax, sunflower or pumpkin, for instance) and protein powder adds protein.
The possibilities of flavors are endless. Themed smoothies are fun to create. Tropical smoothies such as piña colada (pineapple and coconut milk), mango or papaya are refreshing ways to beat the heat. Spice up your smoothie with Indian spices, such as cardamom or chai spices or Mexican spices cinnamon, chocolate and chili.
Nutritional green smoothies
Green smoothies are great for consuming additional vegetables. Leafy vegetables are healthy and nutritional. Blend greens with fruit or go savory all the way. Some delicious green smoothie combinations include kale, cucumber, apple, celery, spinach, cucumber and pineapple. Adding leafy greens such as Swiss chard, beet greens and arugula gives a smoothie a unique flavor and is healthy.
Honey, agave or maple syrup can add a touch of sweetener. I love a pinch of coarse salt. Avocado, beet greens, banana and cacao offer unique flavors that are delicious and chocolaty. If I am feeling a bit under the weather, I prepare a ginger, carrot and beet smoothie.
A plain fruit smoothie is light, easy and refreshing. Watermelon and mint blended with ice is refreshing and cooling. Cucumber and mint are also a great combination. Blended frozen peaches or plums are delicious options.
Simple smoothies
Creating the perfect smoothie is pretty simple: add frozen fruit or ice cubes, something to thicken the beverage (without making it too thick), along with any additional favorite ingredients.
Depending on what your tastebuds are craving, a smoothie can be thick and creamy or light and fruity, using a fruit juice or water base. The body of the smoothie is what sets it apart, ideally making it easy to drink, yet substantial. You can achieve this by adding ingredients that thicken the beverage using a handful of nuts, nut butter, avocados, kefir, plain Greek yogurt or bananas.
A balance of ingredients is important. A smoothie should not be too thick or too thin. A good rule of thumb when blending a green smoothie is to consider equal parts greens, frozen fruit and liquid. For the perfect balanced fruit smoothie, use two parts frozen fruit, one part liquid, one part thickener and 1 teaspoon of sweetener like honey or maple syrup, if desired.
Rules are meant to be broken; the key is to enjoy what you create.
Priya’s Breakfast Smoothie
From the kitchen of Priya Hutner
- 1 banana, frozen
- ¼ C berries, frozen
- 1 C nut milk
- 2 T Greek yogurt
- 1 t nut butter
- 1 t cacao
- 1 scoop protein powder
Blend and enjoy.
