A classic smoothie contains ingredients such as frozen strawberries, frozen bananas, mango and orange juice, with the addition of other berries, cranberry juice, yogurt and honey if you like. The rules for making smoothies aren't hard and fast, notes nutritionist Daniella Chace in "More Smoothies for Life." Protein sources such as peanut butter, nonfat dry milk and yogurt can add texture and build muscles. You can certainly include whole grains, which contain the nutritional benefits of germ and bran of the grain, in a smoothies ingredient list.
Step 1
Soak harder whole grains ahead of time before adding to the smoothie. Soak 2 tbsp. of whole wheatberries in 3 tbsp. of water overnight, recommends culinary writer Pat Crocker in "The Smoothies Bible." Soak 2 tbsp. of kasha -- roasted buckwheat kernels -- in 3 tbsp. hot water for an hour. Or soak 2 tbsp. of bulgur wheat in 2 tbsp. of hot water for 15 minutes.
Step 2
Add the liquid base, such as fruit juice or any kind of milk, including dairy, soy, nut or gain milks, to a blender. Add frozen fruit in chunks or fresh pieces of fruit to the blender.
Step 3
Add whole grains that don't require soaking ahead of time, such as 2 to 3 tbsp. of either steel-cut or rolled oats, spelt flakes or unprocessed oat bran to the blender; other options include amaranth or quinoa. Alternatively, add the soaked whole grains to the blender.
Step 4
Add ice to cool the drink if you used fresh fruit or to cut calories. Blend the ingredients until they combine well but not so long that they become warm.
Tips and Warnings
- Present the smoothie attractively by serving it in a tall glass or tumbler with a slice of fruit as a garnish. Add grains that aren't necessarily whole but do provide complex carbs include combining ½ cup of granola with ½ cup of milk, orange juice and yogurt, along with a frozen banana. Or add a tablespoon of wheat germ to a strawberry banana smoothie.
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