Philosoraptor brings up a good question; however, none of the smoothies mentioned below will involve ketchup.
Smoothies: keep it interesting, keep it refreshing.
For a while now I thought about posting some of my recurrent smoothie jams on here, well, now that I’ve been asked by a friend to do so, it’s all happening. So, here are a few that are committed to memory:
1. It’s all coming up blueberries
1 cup fresh (or frozen, no added sugar) blueberries; 1 tablespoon chia seed (or flaxseed, ground if chia isn’t your thing); 1 scoop vanilla whey protein powder (I prefer Sprout’s store brand; Vega or Sunwarrior are also good); 1 medium banana, works best if frozen ahead of time; 3/4 cup frozen spinach or other green of choice; 1 tsp cinnamon (optional); 3/4 cup unsweetened vanilla almond milk (or other milk of choice).
2. Peaches and cream, but green
1 large yellow peach, sliced, pitted; 1 tablespoon flaxseed, ground, or chia seed; 1/2 cup vanilla or plain yogurt (depends on your palate); 1/2 banana; 3/4 cup unsweetened vanilla almond milk or soy, or other milk of choice; 1 cup chopped kale.
3. Cherries and chocolate, it’s like dessert
1 cup fresh-frozen, pitted cherries (unsweetened); 1-2 tablespoons unsweetened cocoa powder; 2-3 pitted dates; 1 scoop vanilla whey protein powder; 1 tablespoon ground flaxseed; 3/4 cup unsweetened, vanilla soymilk.
4. Tropical - island style
1/2 cup mango (fresh or frozen, but no sugar added); 1/2 cup pineapple (again, fresh or frozen); or use 1 cup frozen, tropical mix, no sugar added; 2 tablespoons unsweetened, shredded coconut (optional); 2-3 dates, pitted; 1/2 cup plain yogurt (flavored is good, but adds refined sugar); 3/4 cup light coconut milk; 1 tablespoon chia seed. Note: coconut water may be delicious with this combination, though I have yet to try that.
5. Pumpkin, the underrated squash.
1 cup pumpkin puree, fresh or canned; 1 tablespoon ground flaxseed; 1 tsp vanilla extract; 1 scoop vanilla whey protein powder; 1 tsp allspice, pumpkin pie spice, or just cinnamon; 1 medium banana; 3/4 cup unsweetened vanilla almond milk (or other milk of choice).
6. Berries, berries and more berries
1 cup of the mixed berry medley (I prefer Costco’s frozen mix, it has raspberries, blueberries, blackberries and strawberries); 1 tablespoon chia seed; 1/2 cup vanilla or pain yogurt; 1 cup frozen kale/spinach; 1 medium banana.
7. The nutty buddy - Sunflower seed butter and chocolate party
2 Tablespoons sunflower seed butter (or peanut, almond, hazelnut, etc); 2 tablespoons unsweetened cocoa powder; 2 bananas; 1/2 avocado; 2 dates, pitted; 3/4 cup light coconut milk (you could sub another milk, but coconut tends to be richer; 1 tsp vanilla extract; 1 tablespoon ground flaxseed.
That’s all for now, folks.
I have a few more recipes to dig up, but these are the basic smoothie combinations that I rotate on the regular.
A few side notes: 1. I typically enjoy plain, Greek yogurt. It’s higher in protein than regular yogurt, plain also does not have added sugar. 2. Add ice to make your smoothie thicker, add more liquid to make it thinner. I like mine thicker in texture, so I generally use less liquid. You can also use water if you prefer to do so. 3. Flax and chia contain healthy fats, and are amazing fiber sources, so either one is totally worth adding. Both will also add thickness to your smoothie. 4. Frozen fruit should always be purchased no sugar added. Whey the heck would you need to sweeten what is already sweet? Plus if you add dates, like some of these recipes do, you will generally find the sweetness level satisfying.
Final aside- Whole foods are your friends. We don’t juice our friends, totally unnecessary and tragic waste of fiber. That is your PSA for the evening.