Fruit Smoothie Basics

August 09, 2010, By Todd Pheifer 1 comment

These days when people get out a blender, chances are they may be thinking about making a smoothie. In general terms, the smoothie is a cold beverage that is typically made with fruit and/or vegetables as the primary ingredients. It isn’t quite the same as a traditional milkshake, but sometimes the lines blur if you start to mix certain ingredients.

The smoothie has become a popular way for some people to get their fruit and vegetable intake for the day, but all smoothies are not necessarily completely healthy. For example, places like Jamba Juice are very popular and they do make some healthy smoothies. However, some of their menu items are loaded with calories, carbohydrates and sugar.

With that in mind, here are a few thoughts on making smoothies that taste good but are also nutritious.

Equipment

The standard blender works for making smoothies, but the popularity of this drink has also spawned some new tools for effective blending. For example, the challenge with the standard blender is that ingredients get trapped at the top, while the powerful motor blends only the bottom portion of the jar. To combat this problem, manufacturers have designed new blenders that have stir sticks and dispensing valves. The stir sticks allow the cook to keep the ingredients moving down toward the blades without actually touching the blades.

Ingredients

When it comes to picking ingredients, it's tempting to put taste in front of nutrition. Don't do it. Avoid adding sugar, ice cream, sherbet or other sweeteners to their mixture unless it's meant for a special occasion dessert. Instead, stick to fresh fruit such as strawberries, blueberries, blackberries, peaches, bananas and pineapple.

When making smoothies, think about the relative sweetness or tartness of the fruit, and then play on natural tastes.

Experimenting is Key

Smoothies are perfect for experimentation –and for “sneaking” in healthy ingredients. Consider blending in a few vegetables or some wheat germ in your next smoothie, and don't bother to mention it when serving.

If you want to boost the nutritional content of your smoothie even more, consider adding a protein powder, non-fat dry milk powder, a splash of milk or plain yogurt, a little soft tofu, or even a little peanut butter. You might just get your biggest fans to eat something healthy.

Todd Pheifer is a freelance writer and college instructor based in Los Angeles who is generally comfortable with both kitchen utensils and power tools. He is married and has three wonderful children who are kind enough to dictate his schedule. He is a contributor to Six Apart Media.