Drinking smoothies is a way to have a delicious treat that's also healthy and full of vitamins and minerals. The fresh fruit, yogurt and milk that usually go into smoothies supply you with a plethora of vitamins D and C, the B complex vitamins, potassium, calcium and phosphorus. Quickly whip one up in your kitchen and enjoy it for breakfast, an after-workout refresher or as a midday snack. Remember that smoothies are not milkshakes and are generally made with ingredients that are healthy and nutritious.
Step 1
Place 1 cup of fruit into a blender. The fruit is usually the basis of the smoothie, and either fresh or frozen fruits are fine to use. Berries such as blueberries, raspberries, blackberries and strawberries are commonly found in smoothies, but you may also use fruits such as bananas, peaches, nectarines or melon. Almost any type of fruit is usable in a smoothie.
Step 2
Add ½ cup of yogurt to your smoothie. The yogurt will help to create a creamy texture while also adding vitamins and minerals to the smoothie. Plus, the tart taste of yogurt balances well with the sweetness of the fruit. Plain and vanilla are the most common types of yogurt used for smoothies.
Step 3
Pour ½ cup of milk into the blender. Milk will add to the creamy texture of the smoothie while also providing protein, calcium, vitamin D and phosphorus.
Step 4
Add 1 cup of fruit juice, such as orange or apple juice, to the blender. The fruit juice helps to thin out the smoothie, and it also acts as a sweetener.
Step 5
Place one scoop of whey powder into the smoothie if you would like to increase the protein content; one scoop of most types of whey powders offers approximately 18 to 25 g of protein.
Step 6
Include 2 tbsp. of peanut butter in your smoothie for protein, heart-healthy unsaturated fats and a smooth, nutty taste.
Step 7
Place the top on the blender and mix on high until all of the ingredients are well-blended. Add two to three ice cubes if you would like a thicker smoothie. Pour the smoothie into a large glass and serve immediately.
Things You'll Need
- Blender
- 1 cup fresh or frozen fruit
- 1/2 cup yogurt
- 1/2 cup milk
- 1 cup fruit juice
- 1 scoop whey protein
- 2 tbsp. peanut butter
- 2 to 3 ice cubes
- Large glass
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