smoothies 101:
how to make smoothies
If you can drink it from a glass but it’s thick enough to eat with a spoon, then it’s a smoothie. And with your blender, you can easily create a smoothie using ingredients from three main categories.
solids
Water content and fiber in an ingredient determine a smoothie’s texture and thickness. Bananas have a low water content, but watermelons have a high water content. Pineapple also has a high water content but more fiber than peaches. Smoothies with both get their texture from the pineapple.
liquids
Because portability is critical for smoothies, using various liquids—like 100% fruit juices, coconut and almond milks, freshly squeezed citrus, and coffee and tea—to help purée the ingredients keeps the smoothies thick but drinkable. Water and ice cubes are also often used to help a smoothie stay cold.
binders
Also called emulsifiers, binders help blend ingredients together to form a new mixture and to keep those ingredients from separating. Emulsifiers are often a dairy product (like yogurt) and sometimes a nondairy ingredient (such as nuts). Some fruits can also serve as binders, especially bananas.
serving sizes
Except for the bowls, popsicles, and tubes, all the recipes make two servings, although you can halve or double recipes. You can also freeze unused servings. Make sure to defrost and reblend a frozen smoothie.
making changes
If you decide to make your own modifications, ensure to make swaps with similar ingredients. See Making Modifications & adding Boosters and some of the recipes for specific changes you can make, their benefits, and their impact on calories.
