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SMOOTHIE BASICS




Source of Recipe


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A smoothie is a blend of fruit, fruit juice and ice. But you
can also
add sorbet, ice cream, yogurt, soy milk, protein powder and
even
ground flaxseed for flavor and extra nutrition. If you're in
charge
of what goes into the blender, you can make your smoothie
into a meal that's packed with protein, fiber, energizing
carbohydrates,
vitamins, minerals and phytochemicals that help stave off
age-related
diseases.

Here's a guide to smoothie-making basics:
Start with a blender with a tightly fitting lid.
Cut all ingredients to the size of a half dollar or smaller
so they
blend completely. Put 1/2 cup crushed or cubed ice in the
blender,
then add the following:

- Fruit (select two or three): 1/2 cup berries
(strawberries,
blueberries, or blackberries - frozen or fresh); 1 medium
orange; 1
medium kiwi; 1/2 banana; 1/2 cup pineapple; 1/2 cup cubed
papaya or
mango.

- Juice (select one or more; use 1/2 cup total): Carrot,
cranberry,
grape, grapefruit, guava, kiwi-strawberry, pineapple, prune,
tomato.
Protein source (optional, but choose one if your smoothie is
to count
as a meal): 3/4 cup plain yogurt (nonfat or low fat); 3/4
cup milk or
soy milk; 1 scoop isolated soy protein or whey protein
powder
(available at most supermarkets).

- Frozen treats (optional for taste, but check label for
calories and
fat): Fruit sorbet; frozen yogurt; ice cream (reduced-fat or

regular).

- Extras (to add nutritional boost and/or flavor; select one
or two):
2 tablespoons ground nuts (good source of vitamin E); 2
tablespoons
flaxseed meal (good source of omega-3 fats); 1 tablespoon
cocoa
powder; 1 tablespoon honey; 1/4 teaspoon vanilla; 2
tablespoons wheat
germ or oat bran (these thicken your smoothie, so you may
need to add
a little more liquid); 1 to 2 tablespoons peanut or other
nut butter.
Put all moist ingredients (fruit, yogurt, etc.) in the
blender and
spin on high for about 30 seconds.

Kick the speed to low and blend for a few seconds longer. If
you are
including dry ingredients like protein powder or cocoa, add
them now,
on low, to help keep them from sticking to the sides.

Stop the blender and jiggle it to get an idea of the
consistency, if
you need more liquid, add it and blend for another 15
seconds. YUMMY!