Mix-and-match Smoothie Guide

[cheree 0]

I found this off of another website:

 

MIX-AND-MATCH SMOOTHIE GUIDE

Here’s a simple smoothie-making guide. Depending on whether this is a snack or a meal replacement, choose the suggested amounts of ingredients from any or all of the following groups and toss them in your blender. Start with a half-cup of crushed ice or ice cubes, then add more if needed.

 

Group 1: Fruit (select two or three)

· 1 medium, peeled orange

· 1/2 banana

· 1 cup strawberries (fresh or frozen)

· 1 cup cubed cantaloupe

· 1 medium kiwifruit

· 3/4 cup pineapple

· 1 cup blackberries (fresh or frozen)

· 1 cup raspberries (fresh or frozen)

· 1 cup sliced mango

· 1 cup cubed papaya

· 1 medium peach

· 1 medium nectarine

 

Group 2: Juice (4 ounces)

· orange

· grapefruit

· pineapple

· cranberry

· guava

· prune

· tomato

· carrot

· kiwi-strawberry

 

Group 3: Protein Supplements

· 3/4 cup nonfat, plain yogurt

· 3/4 cup soy milk

· 3/4 cup milk

· 1 scoop protein powder

· 2-3 ounces soft tofu (or whatever the serving size is on the package)

 

Group 4: Other Yummy Things (select 1 or 2)

· 1 tsp cocoa powder

· 1 tbsp ground flaxseed (grind whole flaxseeds in coffee grinder)

· 2 tbsp ground nuts, such as almonds or walnuts

· 1 to 2 tbsp wheat or oat bran (add more liquid as these will thicken your drink)

· 1 to 2 tbsp peanut butter or other nut butter

· 1/2 tsp grated rind from an orange, lemon or lime

· dash of vanilla, cinnamon or nutmeg

 

Group 5: Frozen Treats (add whatever the mfg says equals one serving, or whatever your taste buds and/or waistline dictate)

· fat-free frozen yogurt

· fruit sorbet or fruit sherbert

 

Here are a couple of examples:

Ingredients:

1 oz (one scoop) protein powder

1 cup fresh strawberries

1 orange

4 ice cubes

1 container (6 ounces) non-fat vanilla yogurt

2 Tbsp ground flaxseed

Pinch of cinnamon

Sweetener to taste such as Splenda or 1 tsp honey (optional)

 

Ingredients:

1 ripe banana

2 tbsp peanut butter

6 ounce container fat free vanilla yogurt

4 ounces soy milk

2 Tbsp ground flaxseed

[Guest flutterbyjane]

Thank you so much for this wonderful guide. I wanted to try making smoothies and didn't know where to start because there are so many variations.

[cheree 0]

You're welcome. I was really excited when I ran into this guide as I also have a smoothie maker and was always looking for ideas. Endless combinations with this guide.

[momof2inillinois 10]

Thanks so much this is awesome now i have a one stop shop to look for smoothie ideas. Thanks again.

[Medb48 0]

I'm a newbie to smoothies, thanks.