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Yes, yes I know. I’m behind the curve on this one. Smoothies have been around for ages as a go-to healthy breakfast/lunch/supper/anytime snack option. I’ve never really been that fond of them. True, until recently I’d never made my own at home, I’d always bought mine and I found them all much the same. They almost always had banana in them. Now I like bananas, super fruit, potassium and all those lovely things, but I do find the flavour can be a bit over-powering at times. If I’m making a fruit smoothie, I want to taste the fruits I’m using. Not just the banana. I was also frustrated by the lack of options out there. Everyone does some form of mixed berries, or apples or orange fruits. Where are the crazy things? The star-fruit smooties? Kiwi fruit? Prickly pears?!

Recently, John and I have started having smoothies in place of breakfast. We’ve got such an abundance of glorious fruit at the moment, it seems a shame not to take advantage of it. I’ve also had a lot of fun coming up with new and interesting combinations which are both health and tasty. I haven’t ventured into the vegetable-type smoothies; because something about the thought of puréed cucumber skeeves me out. Yuk! But maybe in the future…?

In case anyone else is like me and is behind the curve when it comes to smoothies, I thought I’d share some of the ones we’ve made recently and enjoyed. Photos will be updated as I go along…as will the recipes.

Ingredients

Rather than list a long check-list of various fruits, I’m going to show you combinations that have worked for us. The list below is more about things I have in my kitchen that have all been smoothie-fied; but, because every has different tastes, you must experiment and see what works for you. One thing we do include in every breakfast smoothie, to bulk it up a bit and make it a filling meal rather than a yoghurt drink, is raw oats. I’m sure tossing in your favourite healthy cereal or muesli would also work really well; or if the though of raw oats doesn’t do it for you, leave them out.

  • Oats/Muesli/Bran Flakes or something similar
  • Fruit – you are only limited by imagination! All fruit is fresh rather than tinned unless specified. If it’s frozen, it’s frozen from fresh.
  • Nuts & seeds e.g. almonds, cashews, peanuts,  Peanut butter, sesame, pumpkin, sunflower and flax seeds
  • Ice (alternatively, chop your fruit into pieces and freeze it then make a smoothie).
  • Yoghurt - plain or flavoured, it’s up to you
  • Honey or maple syrup.
  • Fresh herbs & spices; e.g. mint, cinnamon, cardamom, nutmeg, basil
  • Other flavours; cocoa, balsamic vinegar, balsamic reduction,.
  • Fruit juice/milk/water

 

Variations

All the following variations serve 2 people, unless otherwise specified. I throw everything in the blender and blitz until smooth. Occasionally you may need to add a bit of liquid to loosen the mixture (unless you like eating your smoothie with a spoon!) I usually use either an appropriate fruit juice, a little milk or a bit of water-depending on what’s in the fridge.

If you want to change things up a bit, put a new spin on an old idea, tweak the flavours a little; try grilling or roasting your fruit before you make it into a smoothie. Honey roasted bananas make a normal smoothie into something really special! Ditto with apples and pears!

I’ve set out the recipes below in alphabetical order so they are easier to trawl through. The ingredients in the title are also alphabetical, so for example, “peanut butter & banana” can be found under the “B” recipes. “Mixed berries” can be found under “M”.

I am leery of ‘protein powders’ and ‘nutrient shake powders’ so I don’t add them to my smoothies. But, if that’s what you like and it works for you; by all means, go ahead. I can’t guarantee that the measures below won’t need to be adjusted though!

 

Apple & Cinnamon

  • 1 large apple (100g) cored and cubed*
  • 2 tsp (10ml) cinnamon OR 1 tsp (5ml) each cinnamon & nutmeg
  • 1/2 to 2/3 cup (100-150ml) yoghurt
  • 2/3 cup (150ml) oats
  • 1/2 cup crushed ice (about 4 or 5 ice cubes)
  • 2 tsp (10ml) honey or maple syrup
  • *You can use any variety of apple, I’m partial to good old Granny Smith’s and Pink Ladies. I suspect that the more ‘floury’ type apples may not work as well; but I don’t like them anyway so I haven’t tried! Whichever you choose to use, please don’t peel the apple-all the goodness is in the skin!

 

Apple & Blueberry

  • 1 large apple (100g) cored and cubed
  • 1/3 cup (80ml) blueberries (fresh or frozen)
  • 1/2 to 2/3 cup (100-150ml) yoghurt
  • 2/3 cup (150ml) oats
  • 1/2 cup crushed ice (about 4 or 5 ice cubes)
  • 2 tsp (10ml) honey or maple syrup
  • Especially good if all the fruit is blitzed from frozen.

 

Banana & Peanut Butter

(The peanut butter gives us an extra protein kick in the morning…keeps you going longer!)

  • 1 or 2 bananas, peeled and roughly chopped
  • 1 heaped tblsp peanut butter (approx 20-25ml or around 20g)
  • 1/2 to 2/3 cup (100-150ml) yoghurt
  • 2/3 cup (150ml) oats
  • 1/2 cup crushed ice (about 4 or 5 ice cubes)
  • 2 tsp (10ml) honey or maple syrup
  • This one is partially inspired by a the Red Cafe (map) in Grahamstown which makes peanut butter milkshakes to die for.

 

Cashew, Coconut & Litchi (with a dash of mint)

  • 100g litchis, pitted & peeled *You can use the tinned ones, but discard all of the syrup and leave out the honey
  • 1/3 cup (80ml) coconut cream OR 2 tblsp dessicated coconut flakes
  • 1/2 to 2/3 cup (100-150ml) yoghurt
  • 2/3 cup (150ml) oats
  • 1/2 cup crushed ice (about 4 or 5 ice cubes)
  • 50g unsalted cashews, raw or roasted

 

Cashew, Coconut & Litchi with a dash of mint

 

Mango & Mint (My personal favourite!)

  • 1 ripe mango, peeled & cubed (you can freeze the cubes)
  • 5-6 large fresh mint leaves
  • 1/2 to 2/3 cup (100-150ml) yoghurt
  • 2/3 cup (150ml) oats
  • 1/2 cup crushed ice (about 4 or 5 ice cubes)
  • 2 tsp (10ml) honey or maple syrup

 

Mango & Mint Magic

 

Mixed Berries

  • 1 cup of any of your favorite mixed berries in equal proportions. I usually use 1/3 cup (80ml) each whole blueberries, raspberries and strawberries (frozen or fresh).
  • 1/2 to 2/3 cup (100-150ml) yoghurt
  • 2/3 cup (150ml) oats
  • 1/2 cup crushed ice (about 4 or 5 ice cubes)
  • 2 tsp (10ml) honey or maple syrup

 

Mixed Melons

  • 1 cup of your choice of any melons e.g. water-, honey-, winter- melons. Semi frozen works really well!
  • 1/2 to 2/3 cup (100-150ml) yoghurt
  • 2/3 cup (150ml) oats
  • 1/2 cup crushed ice (about 4 or 5 ice cubes)
  • 2 tsp (10ml) honey or maple syrup

 

Orange Fruits

  • 1 cup of your choice of the following: orange or grapefruit segments, mango & pineapple (I usually use about 1/3 cup of each)
  • 5 or 6 mint leaves
  • 1/2 to 2/3 cup (100-150ml) yoghurt
  • 2/3 cup (150ml) oats
  • 1/2 cup crushed ice (about 4 or 5 ice cubes)
  • 2 tsp (10ml) honey or maple syrup
  • Optional, a small handful of sunflower or other seeds.

 

Orange Fruits - Mango and Pineapple

 


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