As Dubai’s infamous Summer weather sets in, it’s only natural to find yourself craving something refreshing to help you cool off as things heat up. Not only are smoothies great for doing just this, they also provide some major health benefits. When done right, they can be packed with vitamins, minerals, healthy fats and even protein, which can be super beneficial for hitting your protein goals!
But creating the perfect smoothie is so much more than just throwing some fruit and ice into a blender. Here is your step-by-step guide to creating a smoothie that will taste too good to be “healthy”.
STEP 1: ASSEMBLE THE INGREDIENTS
Before the blending can commence, it’s important to get the ratios just right. 1 cup of liquid (fruit juice, almond milk, coconut water etc.) + 2 cups of frozen fruit (banana, berries, mango, pineapple, avocado) = the ideal base.
If you prefer a thinner consistency that’s better enjoyed through a straw, simply add more liquid or fresh fruit. If you’d like to make it even thicker, add more frozen fruit or a few blocks of ice. Adding ice will both thicken and increase the volume of your smoothie, but use with caution as this may dilute the flavour!
You can also add additional ingredients such as protein powder and Greek yogurt (to up the overall protein intake), and nut butter or seeds (for an additional dose of healthy fat). For extra sweetness, pure maple syrup or honey can do the trick.
STEP 2: BLEND IT ALL TOGETHER
Add everything to your blender, starting first with the liquid, followed by any other wet ingredients (such as yogurt or nut butter), then the dry ingredients (such as protein powder), and lastly the frozen fruit and ice (optional).
Adding the ingredients in this order will provide a liquid ‘foundation’ to assist in mixing everything within the blender as easily as possible, and also prevent any dry ingredients from getting stuck at the bottom or in the blades. Depending on how frozen or large your fruit pieces or ice blocks are, you may need to stop and scrape down the sides with a spatula, or add some more liquid. Continue on high until smooth!
STEP 3: SERVE IT UP
Once you’ve achieved the desired consistency, you need to decide – cup or bowl (which may depend largely on how thick or thin your smoothie is). Last but not least, add some extra flavor and texture to your smoothie with a few toppings, such nuts, seeds, fresh fruit, granola, and nut butter.
Here’s a few smoothie recipe ideas which have been tried, tested, and promise to satisfy!
PEANUT BUTTER & JELLY SMOOTHIE
1 cup mixed frozen berries
1-2 tablespoons natural peanut butter (or any other nut butter)
1 scoop (30g) vanilla whey protein powder
2 tablespoons rolled oats
1 cup of unsweetened almond milk
Optional toppings: fresh berries, crushed nuts, granola
Calories: 400kcal Carbohydrates: 41g Protein: 40g Fat: 11g
SALTED DARK CHOCOLATE & MINT SMOOTHIE
1.5 large frozen bananas
1 cup unsweetened almond milk
1 scoop (30g) chocolate protein powder
2 tablespoons cocoa powder
Pinch of sea salt
¼ teaspoon peppermint extract
Optional toppings: cocoa nibs, crushed pretzels, fresh mint
Calories: 300kcal Carbohydrates: 50g Protein: 25g Fat: 6g
STRAWBERRY & COCONUT SMOOTHIE
1 cup frozen strawberries
1 cup unsweetened coconut milk
1 scoop (30g) vanilla protein powder
2 teaspoons honey
1 teaspoon vanilla extract
Optional toppings: fresh strawberry slices, coconut flakes
Calories: 270kcal Carbohydrates: 31g Protein: 21g Fat: 8g