Edited 14 Jan 2012 — Cook’s notes: I’ve learned some things about smoothies since posting the original version of this post:
1) It’s better to make a small batch (one serving). Although you can store smoothies in the fridge overnight, they lose color and look less appetizing.
2) They definitely taste better when they are very cold. Adding frozen fruit helps thicken the smoothie and keep it cold.
3) I don’t need to add oats to my smoothies. I get plenty of bread and grain servings during the day without this boost.
4) I’ve also cut the cocoa powder. They don’t need added sweetener.
5) You cannot taste the spinach, and depending on the fruit you use, you may not see it, either.
With that it mind, here is a streamlined green smoothie. This smoothie is balanced in flavor and doesn’t need any extra sugar, honey, or chocolate powder added.
Baseline smoothie: Makes 1 serving (8 oz)
1/2 cup vanilla rice milk
2 cups raw baby spinach
1/2 banana, peeled
Place the rice milk and spinach in a blender and put the lid on. Puree well. You want to pulverize the spinach into tiny bits, so that the drink is very smooth. Add the banana; puree together until blended.
Add 1 of the following fruit servings: Puree well.
- 3/4 cup frozen blueberries
- OR 1/2 cup frozen cherries
Pour into a glass and serve at once.
Estimated nutrition values:
- Blueberry: 8 g fiber, 3.8 g protein (1/2 oz serving), and dietary exchanges of 0.8 starch, 2 vegetables, and 2 fruit
- Cherry: 6.5 g fiber, 3.1 g protein, and dietary exchanges of 0.8 starch, 2 vegetables, and 1.5 fruit
8-oz smoothie / no banana
Blend together the following:
- Rice milk, 1/2 cup
- Baby spinach, 2 cups raw
- Cherries, 1/2 cup
- Blackberries, 1/2 cup (10 ea)
Estimated nutrition value: 8.5 g fiber, 3.6 g protein (1/2 oz serving), and dietary exchanges of 0.8 starch, 2 vegetables, and 1.5 fruit.