Time to bust out our happy dances because either the weather has already changed where you are or it will soon. Hooray! I don't know about you, but when the sun starts showing its lovely face more often I want smoothies. I'm not going to lie; I'm a bit of a smoothie dork. (Yes, that's a thing.) Smoothies are fast, simple, nutritious, great for breakfast, lunch, or dinner in a pinch, and are super versatile. What's not to love?
So, sit up and pay attention, class. Today before we get to our recipe you get your smoothie primer - a happy day for you, I know. First, let's talk ingredients.
SMOOTHIE STAPLES
Keep these staples on hand, and you'll always be ready to put them together in almost limitless combinations to whip up a glass of goodness that fits almost any mood.
Frozen fruits - bananas, strawberries, blueberries, mixed berries, any kind you like
Nuts/nut butters - almond, pecan, peanut, cashew, walnut, whatever you like
Seeds - chia, pumpkin, flax, hemp, etc.
Miscellaneous - spinach, avocado, coconut oil, extra virgin olive oil, yogurt
Variety of milks - almond, coconut, hemp
SMOOTHIE TIPS
Use good ingredients. -
Organic is always preferable, if it fits your budget. Some foods (like strawberries) are particularly important to buy organic. Look up the Dirty Dozen here to find more of the foods to be most careful with.
Raw cocoa powder is less processed which means it retains higher amounts of its natural minerals, vitamins, healthy fats and fiber.
With oils, look for cold pressed. The way an oil is processed impacts its quality and its benefit to your body.
Freeze aging fruits. -
I love fresh fruit but don't always eat it before it starts to turn. Once it gets a little past its prime, or if I know I'm not going to get to it before it goes, I pop it onto a cookie sheet and into the freezer. I never worry about buying the perfect number of bananas anymore (ta da!). Also, by freezing it myself rather than buying it frozen, I know the quality of the fruit and can be certain there's no added sugar.
Spreading fruit out on a sheet allows the pieces to freeze individually and makes them easy to parcel out when you want to use them. Once they're frozen, scoop them into a ziploc freezer bag and they'll be ready and waiting for you when you want them. Taking a minute to chunk larger fruit into blender friendly sized pieces before you freeze it will make your life nicer when it's smoothie time - no more renegade blobs of unblended banana at the bottom of your glass.
Soak seeds first -
Most seeds, chia and flax included, are of more benefit to your body if they're soaked first. I keep a little jar of chia seeds in water in my fridge all the time so I can just scoop an go. Soaking the seed releases the goodies inside so they're easier for our bodies to process. If you add the seeds to the water in a jar and shake it from time to time as the seeds are opening up, they won't stick together in one unwieldy lump. Play around with the water to seed ratio until you find the consistency you like most. If you've never done this before, don't be surprised when you see them starting to gel.
A plug for spinach -
Spinach is an excellent source vitamin A, vitamin C, and folate (folic acid, which is great if you have issues with anemia). It's also doesn't change the flavor or texture of your smoothie if you toss a few leaves in. I add to pretty much every smoothie I make.
Now, on to today's recipe. It's one of my favorites.
COCOA/BANANA/ALMOND SMOOTHIE
1 banana, chunked and frozen
1 1/4 C unsweetened almond milk
2 T unsalted almond butter (or high quality peanut butter, if preferred)
1 T chia seeds
2 t unsweetened cocoa powder
1 T coconut oil
A few spinach leaves (optional)
Toss in the blender and blend on high speed for a minute or two to blend thoroughly. Add a little water if it's too thick, or an ice cube or two if it's too thin, and blend again. Sit back, relax, and let this deliciousness slide down your throat.
Now, go make some smoothie magic!