Best Recipe: Goldilocks Smoothie

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One serving

Cook’s notes: I’ve been making “5-a-day” smoothies with 5 different fruits and vegetables. However, I wanted to make a smoothie that wasn’t high in carbs and natural sugars. I also wanted to keep the volume down and have a recipe that would make two satisfying glasses, not 50 to 60 oz. It’s also very tasty.

You can use 1/2 cup fat-free cottage cheese and 1/2 cup fat-free yogurt.

Instead of pineapple, you can use 1 cup of any low-glycemic fruit without added sugar: apples, apricots, any berries, whole strawberries, cherries, oranges, peach slices, or pears.

This “Goldilocks smoothie” is just right: not too sweet, not too much fruit, not too much spinach, and not too much to drink.

Makes 2 servings (15 oz. each)

1 cup plain, fat-free Greek yogurt
1/2 cup unsweetened vanilla almond milk
1/2 cup water
2 Tablespoons pecan pieces
2 Tablespoons flax seeds
1 teaspoon cinnamon powder
90 g (about 3.2 oz.) baby spinach
1 cup frozen pineapple chunks without added sugar
1/2 cup frozen blueberries without added sugar

Add all ingredients in the order they are listed (from liquids to soft to hard to ice) to the Vitamix container. Secure the lid.
Turn the machine on to Variable speed 1 and slowly increase to speed 10.
Turn the machine to High.
Use the tamper to push ice into the ingredients as needed.
Blend for about 45 seconds or until desired consistency is reached. Serve immediately.

NOTE: This recipe has been written for the Vitamix 5200 with Standard 64-ounce container. If you are using a different machine, you may need to make adjustments to the speed or processing time. Know your blender and don’t overload the machine.

DISCLOSURE: This post is not sponsored by anyone. I paid for any products listed here and liked using them. This is my personal blog, and I am not compensated to create posts. I mention companies and products in order to share to share a good experience.

Best Recipe: Chocolate-Covered Strawberry (Green Smoothie for One)

Cook’s notes: This is just about perfect — just sweet enough without adding sugar, a great blend of chocolate and peanut butter, baby spinach, and a good balance of fruit. Delicious and filling with protein and carbs in balance. Very satisfying indeed.

Serves one (about 20 oz.)

1/2 cup plain, fat-free Greek yogurt
1/2 cup unsweetened vanilla almond milk
1/2 cup water
1 Tablespoon organic creamy peanut butter
1 Tablespoon unsweetened cocoa powder
1 Tablespoon flax seeds
1/2 teaspoon cinnamon powder
45 g baby spinach
6 fresh strawberries with hulls on (about 1 cup)
1 cup frozen blueberries without added sugar

Add all ingredients in the order they are listed (from liquids to soft to hard to ice) to the Vitamix container. Secure the lid.

Turn the machine on to Variable speed 1 and slowly increase to speed 10.

Turn the machine to High.

Use the tamper to push ice into the ingredients as needed.

Blend for about 45 seconds or until desired consistency is reached. Serve immediately.

NOTE: This recipe has been written for the Vitamix 5200 with Standard 64-ounce container. If you are using a different machine, you may need to make adjustments to the speed or processing time. Know your blender and don’t overload the machine.

DISCLOSURE: This post is not sponsored by anyone. I paid for any products listed here and liked using them. This is my personal blog, and I am not compensated to create posts.

Measuring baby spinach

A note to regular readers: This blog may read like “The Smoothie Channel” for a while. I have been experimenting with having a green smoothie for breakfast instead of cereal with raisins. I won’t post the failures, such as blueberry-avocado, but just the good ones. Also, it’s hard to take appetizing photos of smoothies, so many of the smoothie posts won’t have pictures.

For green smoothie recipes:

  • 1 cup baby spinach = 7 calories = 30 g = 1 oz
  • So 2.5 cups baby spinach can be weighed on a kitchen scale as 75 g.
  • 2 cups baby spinach = 60 g
  • 1.7 cups baby spinach = 50 g
  • 1.5 cups baby spinach = 45 g