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iisj...international indian school jeddah-girls section 😃😆
Which school do you go to RahafI terribly miss my tenth standard days spent in Riyadh😭
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iisj...international indian school jeddah-girls section 😃😆
Which school do you go to RahafI terribly miss my tenth standard days spent in Riyadh😭
I love smoothies… They prove that tasty food can be healthy too! Smoothies are a great way to snack, refuel and cool off. They are also a great source of protein, fiber, vitamins, minerals and antioxidants. Certainly, if you mix in the right ingredients. Would you like to create your own original smoothie that fits into your diet?
Choose berries, fruits, or veggies:
Almost all soft fruits and vegetables can be used to make smoothies: banana, pineapple, orange, kiwi, melon, apple, peach, papaya, beet, broccoli, kale, cabbage, carrot, parsley, spinach, tomato, etc. You can also use canned fruits or dried fruits like raisins, plums or dates. If your fruits (veggies) are not frozen, add some ice cubes or frozen yogurt to your smoothie. I like to use frozen fruits, as they tend to make the smoothies thicker.
Choose liquid base:
Water, juice, cow milk (preferably, skim milk), soy milk, goat milk, almond milk, yogurt (choose unpasteurized, plain, and low-fat), green tea, white tea… or (occasionally!) ice-cream (choose low-fat option).
Choose flavorings:
Some great flavorings for your smoothie might be: honey, agave nectar, maple syrup, cinnamon, vanilla, cocoa powder, nutmeg, grated coconut, lemon or lime, etc.
Add more healthful ingredients:
You might like to add cottage cheese, tofu, oats, wheat bran, any kind of nuts and seed, brewer's yeast, bee pollen, protein powder, wheatgrass powder, spirulina powder, or other supplements that you take.
Get creative! Choose the ingredients, blend until smooth and enjoy!
I would also like to share some of my favourite recipes:
Banana-strawberry smoothie
1/2 frozen banana
1/2 cup frozen strawberries
1 cup skim milk
1 tbsp protein powder (optional)
Tropical smoothie
1/2 cup chopped frozen mango
1/2 banana
1/2 cup pineapple-coconut juice or plain pineapple juice
1/2 cup frozen low-fat natural yogurt
Cinnamon apple pie smoothie
1 cup milk
1 cup frozen low-fat yogurt
1 small chopped apple
3 tbs uncooked oats
1/2 teaspoon ground cinnamon
1 tsp honey optional
Blueberry smoothie
1 cup milk
1 cup frozen blueberries
1/2 cup fat-free vanilla yogurt
1 tsp honey
Non-dairy peach smoothie
1/2 frozen peach
1/4 cup soft tofu
1 cup soy milk
1 teaspoon honey
Green smoothie
1 cup chopped spinach
1/2 banana
1 cup frozen low-fat yogurt
1 tsp wheatgrass powder (optional)
1 tsp flaxseed oil (optional)
Vegetable smoothie
2 cups tomato juice
1/2 cup chopped bell pepper
1/2 cup cucumber, peeled and chopped
1/2 cup raw kale or other leafy green
3 tbsp lemon juice
Salt and pepper to taste.
Chill before serving.
Peachy Keen Smoothie1/2 cup milk
3 tablespoons of vanilla yogurt
1 cup of peach yogurt
2 tablespoons sugar
1 whole peach
4 cubes of ice
Starting with milk, add all but the ice to the blender. Pulse the blender a few times to blend in the peach. Cover the blender with the top, increase speed to high, and feed the ice through to cover. Blend until smooth.
There are hundreds of recipes for a good smoothie. But what goes into a great smoothie?
Let's break it down.
It smoothies have two important components: flavor and texture. The way to get the best flavor is to use the right flavor combination. Fresh fruit provides vitamins and nutrients and also the best flavors. Some of the most popular combinations are kiwi-strawberry, mixed-berry, and strawberry banana. The texture of the banana gives the smoothie a creaminess to it. Even if you don't use it as a main flavor, using half of a banana will put the smooth in your smoothie.
Fruit choice is very important. You don't want to pick a fibrous fruit or one with a skin such as grapes, apples, or oranges. Otherwise the skins and fibers will not blend and you will be eating chunky clumps of tough fruit which isn't very pleasant.
The next decision you have to make is what kind of liquid that you want to use. Obviously nutrition is a big factor in this. If you are making more of a protein smoothie, then milk is the way to go because it will blend with the protein powder better than juice. If you are making just a fruit smoothie, then juice (apple juice, orange juice, pineapple juice, etc.) is probably a better option.
Now you have to pick what added nutrition you want in your drink. Adding supplements such as protein powder and creatine provide muscle building components that you would otherwise be missing out on. Any kind of liquid or powdered supplement will be fine in a smoothie. Just beware of the flavor.
Yesterday morning I made a smoothie for breakfast that had mixed-berries (blackberries, blueberries, and strawberries), a banana, milk, and mocha-cappuccino flavored protein powder. At first I was a little weary about how it was going to taste, but surprisingly enough it was delicious. Be creative. Feel free to mix up a flavor combination, just be prepared to chug it if it doesn't turn out like you had hoped (vanilla protein powder is probably the safest bet).
Your next option is ice or no ice? That is the question…
Personally I do not like to add ice into my smoothies. Unless you have an industrial strength blender, odds are that it wont be able to crush the ice sufficiently. At least that's what happens to me all the time. I would get chunks of ice that made the smoothie difficult to drink. Now I prefer to use frozen fruit instead. It gives you the same temperature effect and texture without the added water or cubes. If you aren't using frozen fruit then you should probably use ice. Or if you like ice, use it.
Now that you know your options, here is my favorite recipe:
Makes about 12 ounce drink.
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