224 Part III: Simple Recipes to Enjoy Anytime
Smoothie-Making Tips
A smoothie may seem like the easiest thing to make. You just throw it in the
blender, right? Well, you can, but the following tips can improve the final
product. You’ll get tasty smoothies that are grit- and lump-free and not too
foamy and find out how to incorporate them into your new diet.
✓ Take advantage of smoothies as a great opportunity to get some
much-needed protein. Our recipes are made without supplemental
protein powders, but you can easily add your favorite flavored or
unflavored protein powder to increase the protein in any smoothie.
Choose a good-quality protein powder made from whey protein isolates
or soy protein.
✓ Feel free to use either nonfat milk, lactose-free milk, or light,
unsweetened soy milk depending on your tolerance, regardless of
what we specify in the recipe. We also include nonfat dry powdered
milk in some of the recipes to add some protein and calcium. If you’re
lactose intolerant, omit the powdered milk.
✓ Use a blender to make smoothies, not a food processor. It’s all about
the blades! In a blender the blades make an X and are pointed toward
the bottom, which draws the ingredients down into the blender to blend
evenly. A food processor’s blades are arranged differently and will never
get your drink smooth enough.
✓ Use small pieces of ice if you can. Using small cubes allows your
smoothie to mix quicker and stay creamy instead of frothy.
✓ Check out the spice section at your supermarket for smoothie flavorings.
Extract flavorings can change the taste from ho-hum to yum. These little
bottles of flavor are sugar-free and zero calories. However, you want to
use them sparingly because they’re very concentrated.
Healthy Fruity Smoothies
Nothing beats fresh fruit, unless it’s frozen! When the fresh fruit isn’t in
season, it can be pretty expensive. You can buy frozen fruit instead, but make
sure to get it with no added sugar. When using frozen fruit, you can omit the
ice because the frozen fruit will thicken your smoothie like ice. You may have
to add a little more of the liquid of your choice to thin it so it blends easily.
