posted by jacqibay 08-25-101 11:29 AM
Smoothies
1/2 cup crushed or cubed ice
fruit-select 2 or 3:
1/2 cup berries (such as strawberries, blueberries, or blackberries-fresh or frozen)
1 medium orange
1 medium kiwi
1/2 banana
1/2 cup pineapple
1/2 cup cubed papaya or mango
juice-select 1 or more-1/2 cup total:
carrot
cranberry
grape
grapefruit
guava
kiwi-strawberry
pineapple
prune
tomato
protein source-optional*-choose 1:
3/4 cup plain yogurt, nonfat or low fat
3/4 milk or soy milk
1 scoop isolated soy protein powder
frozen treats-optional
frozen sorbet
frozen yogurt
ice cream, reduced fat or regular
extras-for nutritional boost or flavor-select 1 or 2:
2 tablespoons ground nuts (for vitamin E)
2 tablespoons flaxseed meal (for omega-3 fats
1 tablespoon cocoa powder
1 tablespoon honey
1/2 teaspoon vanilla
2 tablespoons wheat germ or oat bran (these thicken the smoothie, so you may need to add a little more liquid)
1 to 2 tablespoons peanut or other nut butter
Start with a blender (with a tightly fitting lid) that has enough power to do some serious whirring. Cut all ingredients to the size of golf balls or smaller so they blend completely
Put 1/2 cup crushed or cubed ice in the blender, then add the following: fruit, juice, protein source, frozen treats, and extras. Put all moist ingredients (fruit, yogurt, etc.) in the blender and spin on high for about 30 seconds.
Kick the speed to low and blend for a few seconds longer. If you are including dry ingredients like protein powder or cocoa, add them now, on low, to help keep them from sticking to the sides.
Stop the blender and jiggle glass canister, it to get an idea of the consistency--if you need more liquid, add it and blend for another 15 seconds.