A Smoothie is a blend of fruit, fruit juice and ice. But you can also add sorbet, ice cream, yogurt, soy milk, protein powder and even ground Flaxseed for flaour and extra nutrition. If you are in charge of what goes into the lender, you can make your smoothie into a meal that’s packed with proteins, fiber, energizing carbohydrates, vitamins, minerals and phytochemicals that help stave off age related diseases.Here’s a guide to smoothie- making basics: Start with a lender with a tight fitting lid. Cut all ingredients small so that they blend completely. Put ½ cup crushed or cubed ice in the blender, then add the following:FRUIT (select two or three) : ½ cup berries (strawberries, blueberries or black berries- fresh or frozen); medium orange; 1 medium kiwi; ½ banana; ½ cup pineapple; ½ cup cubed papaya or mango.JUICE (select one or more; use half cup total): carrot, cranberry, grape, grape fruit, guava, kiwi, strawberry, pineapple, prune or tomato; 3/4th cup plain yogurt( non fat or low fat); 3/4th cup milk or soy milk; 1 scoop isolated soy protein or whey protein powder.FROZEN TREATS (optional for taste) : Fruit sorbet; frozen yogurt; ice cream ( low fat or regular)EXTRAS (To add nutritional boost and/or flavour; select one or two):2 tbsps ground nuts (good source of vita E); 2 Tbsps Flaxseed meal ( good source of omega-3 fats); 1 Tbsp cocoa powder; 1 Tbsp honey; 1/4th tsp vanilla extract; 2 Tbsp wheat germ or oat Bran( this thickens your smoothie, so you may need to add more lquid). 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 ad jiggle it to get an idea of the consistency, if you need more liquid, add it and blend for another 15 seconds.
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