When smoothies were first introduced in the 1960s, they consisted of fruit, juice and ice; today, smoothie ingredients are limited only by the imagination. Smoothies are a perfect meal substitute if you're experiencing problems chewing, or if you just want a meal you can fix quickly. Don't worry about following a recipe. Choose healthful ingredients from all or several food groups and be creative in your combinations.
Protein
Adults need the equivalent of 5 to 6 oz. of protein-rich foods daily to build and maintain tissues. Examples of ounce-equivalents include 1 tbsp. of nut butter, 1/2 oz. of nuts or 1/4 cup of cooked dried beans. Fortunately, all of these make delicious additions to smoothies. Eggs are another good protein source for smoothies, but use only pasteurized eggs or egg whites to avoid salmonella poisoning. Dairy products, such as skim milk, yogurt or low-fat cottage cheese can supply protein, calcium and a creamy taste. If you are lactose intolerant, use soy, almond, rice, coconut or goat's milk instead of cow's milk.
Fruit
Fruit and smoothies go together. Fruit provides vitamins, minerals, fiber and a sweet flavor, making added sweetener unnecessary. When ordering smoothies from a stand, ask if they contain sugar or honey. If so, ask the clerk to skip the sweetener and the calories that go with it. When making your own, use more fresh fruit than juice for fewer calories and more fiber. Instead of shaved ice, use frozen sliced bananas, berries, peaches and pineapple to thicken your smoothie without watering down the flavor.
Vegetables
Good vegetables for smoothies include carrots, sweet potatoes, broccoli florets, chopped celery and cucumbers. Tomatoes make an excellent base for a vegetable smoothie, especially with a dash of hot sauce or spices. When using vegetable juice as a smoothie-base, choose low- or no-sodium varieties. Using fruit or fruit juice with vegetables in smoothies provides a sweeter flavor. Apple juice, in particular, sweetens without masking the flavor of the vegetables.
Whole Grains
For additional fiber and B-vitamins, add whole grains to your smoothie. Put rolled oats in your blender and chop to pulverize before adding other ingredients. Or use oat bran or wheat germ. Whole grain cereals, such as shredded wheat or toasted oats, can also be pulverized in the blender to add nutrition. When buying boxed cereals, read the ingredients list and avoid those with excess sodium and sugar.
Green Tea
If you can't face the day without a caffeine kick, try a green tea smoothie. Green tea comes in a variety of flavors to suit every taste and is a good source of antioxidants. Fix a cup the night before and refrigerate or freeze in cubes for a quick addition to your smoothie. Or make the tea using a cup of milk or soy milk instead of water for added flavor and protein. The next morning, add fruit, vegetables and a whole grain for a complete breakfast-in-a-glass.
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