A while ago, I read an article by the Cleveland Clinic on how to make healthy and delicious smoothies. The article mentioned six smoothie staples for the perfectly healthy smoothie: fruits, veggies, liquids, spirulina, spices/extracts/powders, and protein. It made me think of all the things I put in my morning smoothie, and how much of what makes a smoothie both nutritious and tasty for me now comes out of pure intuition.
I fell in love with smoothies way back in college, when my friend made me a peanut butter and banana smoothie. Before that day, I had no idea how good three simple ingredients could taste when put together. My initial crush turned into a relationship when I happened to have my workplace close to Cottage Cafe by Smoothie Factory in Delhi. I was spoilt with all the options! And then… I moved to Mumbai and didn’t have access to my beloved smoothie factory. So I decided to make smoothies at home. Somehow, they turned out great. Call it intuition, but if there’s one thing I have always felt most confident of, it’s blending stuff into delectable smoothies.
My love for smoothies continues still. I have had smoothies almost every day for breakfast or with breakfast, and I can tell you I don’t want to go back to a non-smoothie existence. Yes, it’s liquid calories and sometimes, I do feel hungry pretty soon, but I have figured out some ways to ensure my relationship with smoothies stays on firm ground.
Fruits: After watching tons of videos on longevity and good health, it’s been drilled into my brain that fruits are terribly important, and it’s a jolly good idea to have 2-3 types of fruits per day. For me, there’s no point in smoothies without fruits anyway, so I ensure I always have frozen or fresh fruit in my house at all times. I use 2-4 types of fruits in my smoothies. Also, funny thing, I do not love the taste of bananas, but for some reason, it is my must-have in any smoothie – something about its natural sweetness and texture just makes it irreplaceable. So, my smoothies almost always have bananas and other fruits – apple, sapodilla (chikoo), mango, peach, pineapple, açaí and other berries (strawberry, blueberry, raspberry, and blackberry). I love bananas and strawberries the best, but I am always experimenting with different combinations of fruits, so the jury’s still out.
Vegetables/greens: Not a fan of veggie smoothies, but I do put spinach, arugula, or avocado in my smoothie sometimes. I am considering using pumpkin, carrot, beets, and zucchini as well, but let’s see if we go there anytime soon.
Dairy (and vegan subs): I don’t think I will ever espouse a non-milk-based smoothie because… that’s basically juice. I have used – and continue to use – various kinds of milk for smoothies, but my go-to is full-fat cow’s milk. I like the creaminess of full-fat milk (in fact, full-fat dairy may be better for you). If I want to make a pineapple smoothie, I always make it with coconut milk. If I want to make smoothies out of things that may not combine well with milk, I use macadamia-based milk, almond milk, or any other nut milk. My current favorite vegan milk is the unsweetened almond, cashew, and macadamia nut beverage from Trader Joe’s but I love, love, love TJ’s pumpkin oat beverage.
Other than milk, I have used cottage cheese, coconut yogurt, kefir, and yogurt on various occasions; however, I have yet to find a good recipe that incorporates both cow’s milk and these without turning my smoothy too… milky? Maybe I’ll try including tofu someday and see what that tastes like.
Nuts/Nut Butter, etc.: I have tried a lot of nut butter: almond, hazelnut, chocolate-hazelnut… but my favorite is peanut butter. By a mile. No comparison. I should mention I like to add nuts on top of nut butter for some extra fats. I am not really fussy when it comes to nuts, so anything goes: almonds, peanuts, cashews, raisins, walnuts, pistachios, or whatever is available. I also like to include dates or prunes sometimes. Lastly, no offense to powdered peanut butter but… why?
Omega 3: Or 6. I love me some ground chia seeds or flax seeds, but my favorite is hemp seeds. I love that I can’t make out the taste of hemp seeds in my smoothies – and yes, I’d like to keep it that way. Maybe someday I will order the mixed-seeds packet that’s forever been on my Amazon cart, but let’s see when that day comes.
Spices/extracts/powders: I love cinnamon or cardamom in my smoothie – I alternate between both, depending on what I am making. For example, I like cinnamon if I am adding cocoa powder to my smoothie, and I prefer cardamom for pineapple/peach/matcha-based smoothies. I also love to use pumpkin spice in both smoothies and oatmeal.
I have put vanilla essence in my smoothies, but because of the overwhelming amount of fruits and whatnot, I can never really taste it. So, I save my vanilla for baking.
I have used protein powder in my smoothie in the past – and I might in the future – but I feel it makes my smoothies way too calorie-dense, and I consume enough protein throughout the day. Not opposed to the idea though, but I’ll scale down on the quantity if I decide to add protein powder as well. I do put ashwagandha sometimes, but I kind of regret buying the packet. It’s not me. Also, no offense to Cleveland Clinic, but spirulina? Really? Don’t get me wrong, I have fallen into the spirulina trend as well, but I thought that we were past that.
Sweeteners: Unless I have a strong feeling that my smoothie would be tart for some reason (like too many cranberries or raspberries), I avoid sweeteners. If I have to, I use maple syrup, date syrup, coconut sugar, or chocolate-honey. Sometimes, I do use sweetened nut milk, but it’s rare.
Coffee/Matcha/Cocoa powder: Most of my smoothies contain some form of caffeine, usually coffee (I like my chai and matcha with brown sugar creamer from TJ’s). I feel coffee balances out the other flavors really well and adds some acidity to my smoothie, and extra kick to my day. Cocoa powder (extra dark, unsweetened) is optional, but necessary on days I just want my comfort smoothie (peanut butter and banana).
So, there you go. It’s most of what I know and love about smoothies. At the end of the day, each of us likes different things, and if smoothie is not your thing, I forgive you (just kidding). But if it is, I hope you will get back to me on what your favorite smoothie recipe is, so I can blend it ASAP.
Have a g(f)ood day!