As clipped by the trainers of FT Dedham from Epicurious
Collected by Megan O. Steintrager from Bon Apetit Magazine
This summer is just sweltering. I still have to eat, so I am happy that the replacement blender for the one I recently broke arrived on my doorstep a few days ago — I can get back to making smoothies! A thick yogurt-based, fruit-sweetened shake is one of my favorite summer breakfasts, or post-exercise energy foods. While store-bought and chain-restaurant smoothies can have eight-bazillion hidden calories and a ton of sugar, it’s easy to keep your smoothies healthy when you make them at home. I tend to just dump a bunch of ingredients (yogurt, frozen banana and other fruit, peanut butter) in the blender and see what happens, but if you’re counting calories — or care about consistent results — measure the ingredients in the healthy smoothie recipes below:
Energy Shake
Kale is the secret, super-nutritious ingredient in this luscious and green smoothie. You don’t need a juicer to make this sweet, smooth drink, which is rich in vitamins A and C—a blender can puree the fibrous kale and s oft kiwi and banana.
yield: Makes 2 servings
active time: 10 minutes
total time: 10 minutes
Ingredients
- 1 1/2 cups fresh orange juice
- 1 banana, peeled, cut into 2-inch pieces
- 1/2 cup (packed) coarsely chopped kale leaves, center stalk and stem removed
- 1/2 kiwi, peeled
- 2 pitted medjool dates, coarsely chopped
Test kitchen tip: Freeze the banana for a colder, thicker beverage.
Preparation
Combine orange juice, banana, chopped kale, kiwi, and chopped dates in blender. Puree until smooth, stopping and scraping down sides of blender as needed. Divide between two 12-ounce glasses and serve.
Berry-Yogurt Smoothie
Low-fat yogurt and milk provide calcium and protein and make this smoothie substantial and satisfying. This low-fat drink couldn’t be easier to make. It has a thick, creamy texture produced by pureeing the frozen berries. No ice cubes necessary.
yield: Makes 2 servings
Ingredients
- cup frozen unsweetened raspberries
- 1 cup frozen unsweetened blackberries
- 1 8-ounce container vanilla yogurt
- 1 cup reduced-fat (2%) milk
- 3 tablespoons honey
- 1 teaspoon grated orange peel
- 1 teaspoon vanilla extract
- Large pinch of ground cinnamon
Preparation
Combine all ingredients in blender. Blend until thick and smooth, about 2 minutes. Pour into 2 large glasses and serve immediately.
Strawberry-Watermelon Smoothie
This light, hydrating dairy-free smoothie is a great source of vitamin C and cancer-fighting lycopene. Fresh ginger gives this a zesty kick.
yield: Makes 2 servings
Ingredients
- 3 cups 1-inch cubes seeded watermelon
- 2 cups frozen quartered hulled strawberries
- 1 1/2 teaspoons finely grated peeled fresh ginger
- 1 1/2 teaspoons fresh lime juice
Preparation
Combine all ingredients in blender and process until smooth. Divide smoothie between 2 glasses and serve.
Mango and Passion Fruit Smoothie
Researchers have discovered that drinking a slushie (or slurry) before exercise can help keep you cool and increase performance, according to the 2010 article To Beat the Heat, Drink a Slushie First from The New York Times. This icy smoothie would fit the bill nicely. Not to be confused with coconut milk, coconut water is the tart liquid found in the center of young coconuts.
yield: Makes 2 servings
Ingredients
- 2 cups 1/2-inch cubes peeled mango
- 2 cups crushed ice
- 5 tablespoons strained passion fruit juice (from about 8 passion fruits; seeds discarded)
- 1/4 cup coconut water (such as Vita Coco)
- 1 teaspoon honey
Preparation
Combine all ingredients in blender and process until smooth. Divide smoothie between 2 glasses and serve.
Read More
Peach, Soy, and Almond Smoothie
Whole almonds and almond milk flavor this dairy-free smoothie. To make it vegan, substitute agave for — or omit — the honey.
yield: Serves 2
Ingredients
- 1 1/2 cups diced pitted peaches
- 1 cup nonfat vanilla soy milk
- 1 cup ice cubes
- 8 natural almonds with skin, chopped
- 1 tablespoon honey
- 1/4 teaspoon almond extract
- Chopped almonds (for garnish)
Preparation
Combine peaches, soy milk, ice cubes, almonds, honey, and extract in blender. Puree until smooth. Pour smoothie into 2 glasses. Top each smoothie with chopped almonds and serve.
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Find more healthy smoothie recipes on Epicurious; plus find out whether frozen yogurt is really healthy from Gourmet Live.
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