A Homemade Smoothie is a Tasty Meal or Snack

Every season of the year is perfect for a homemade smoothie, as a meal or snack with powerful nutrition and amazing flavor.

A client asks for my opinion about smoothies once in a while. As a nutrition professional, I normally answer their question with another question about what goes into their favorite smoothie? As with most homemade recipes, a smoothie can be full of high quality nutrition and it can also fall short, depending on the ingredients.

Smoothie Ingredients for High Quality Nutrition

There are many foods that can go into a blender and then whirl into a tasty, homemade smoothie drink. Here are a few starter ideas to make sure yours is nutritious as well as delicious.

• Fruits, fresh or canned, such as banana, berries, apple, pear, pineapple, papaya, orange, or avocado
• Frozen Fruits such as banana chunks, mango chunks, or berries
• Vegetables/Fresh Herbs such as leafy spinach or kale, shredded carrots, cucumbers, grated carrot, grated sweet potato, fresh mint, parsley, and basil
• Dairy such as cow’s milk, plain or vanilla yogurt, Greek nonfat plain yogurt, or kefir
• Non-Dairy such as soy milk, almond milk or other nut-dairy-free milk substitutes
• Protein such as peanut butter, almond butter, sunflower seed butter, chia seeds, pumpkin seeds

Note: You can also add a whole grain such as uncooked oats to add texture and nutrition.

Smoothie Basic Recipe for 1-2 Servings

Load your blender in this order and blend the greens with liquid first, then add your other ingredients and blend 30-60 seconds or until smooth. Ice chips can dilute the flavor of a smoothie but they can also make it nice and cold.

1. Liquid – 1/2 to 1 cup
2. Greens, optional – 1 to 2 cups
3. Fruit – 1 piece or 3/4 cups cut-up
4. Creamy yogurt, kefir, or avocado – 1/2 cup
5. Creamy banana, can use with or without another creamy ingredient – 1/2 to 1
6. Extras such as seeds, nut butter – 1 to 2 tablespoons; 1/4 to 1/2 teaspoon ground spice or extract

Smoothie Opportunities for a Meal or Snack

There are opportunities to enjoy a homemade smoothie all through the day.

• Breakfast for those who like to drink their morning meal
• Light Lunch for those who like an on-the-go meal
• Light Dinner for those who enjoy a later meal time or feel less hungry later in the day
• Snack for those who need a boost of good nutrition that satisfies in-between their meals

Smoothie Variety for Every Season

There are certain ingredients that give a seasonal flavor to your smoothie.

• Winter is a great time to use canned and frozen fruits in a smoothie
• Spring is a perfect time to include seasonal leafy greens to a smoothie
• Summer is a season for fresh fruits and crushed ice in a smoothie
• Fall is a season to try canned pumpkin, fall apples and pears in a smoothie

Homemade Smoothie Inspiration

The path to healthy nutrition includes hundreds of delicious foods. When you make creative combinations into a smoothie in your kitchen blender then you will win big. The flavor of a smoothie can take you to a tropical beach if you use kefir, pineapple, papaya, and mango; or to a cozy fireplace if you use apples, apple cider, yogurt, and fresh mint or cinnamon. A homemade smoothie can become your routine for high quality nutrition every morning…or noon…or evening. It’s a smart drink for sure. For more inspiration and learning check out this free Mediterranean Menu and Recipe resource.

What ingredients will be in your signature homemade smoothie?