Smoothies are easy to make, healthy to eat and a great way to use fresh, seasonal fruit. They are a tasty vehicle for your daily dose of probiotics as well as healthy fats. Use your own homemade yogurt, kefir or coconut milk and they become quite economical, too. What a great package! Eating in season, boosting immunity and thrifty too!
To make one generous serving gather your ingredients and a blender. I’ll show you how to make a basic version. Once you get the hang of it you can alter the ingredients to suit the season and your tastebuds. I like to use frozen fruit or a mixture of frozen and fresh to give the end result a milkshake texture.
Put one cup of plain whole milk kefir (coconut milk kefir for dairy free) or plain whole milk yogurt (preferably raw) into your blender. I’ve found my hand blender works for a single serving but if I’m doubling or making more I use the large blender. Add one frozen banana and a cup of sliced frozen or fresh strawberries. I keep blueberries in the freezer and like to add a few of those too. This plus an optional squirt of raw honey is all you need for a basic smoothie.
But don’t stop here – take the nutritional profile up a few notches by adding in a few other extras. Use a half-cup of full fat coconut milk and/or a tablespoon of unrefined coconut oil in your smoothie to get some healthy medium-chain fatty acids. Add a spoonful of flax seeds for an omega-3 boost and extra fiber. A tablespoon of raw cream gives a silky texture and more fat soluble vitamin A and D. A sliver of raw ginger adds a zippy flavor and helpful anti-inflammatory properties. Substitute an avocado half for the banana to reduce the carbohydrate count. Add a raw egg yolk from a pasture-raised fresh egg too boost nutrient-density with B vitamins, choline and vitamin D as well as protein for healthy nervous system and cell repair. A tablespoon of nut butter or coconut manna makes it thicker plus adds more healthy fats. A tablespoon of plain gelatin powder adds extra protein plus collagen for healthy digestion, joints and skin.
Customize your smoothies with your favorite fruits and change them with the seasons. Melons and ginger are refreshing for summer, pumpkin puree and a dash of cinnamon and spice keep things lively in autumn, you can even add a handful of parsley or kale for some super-green nutrition any time. Experiment and find your own favorites. I love pitted fresh/frozen cherries and a scant tablespoon of raw cacao powder or vanilla extract for a chocolate cherry or cherry vanilla treat. Or get that island feel with mango, pineapple and fresh coconut.
- 1 cup plain full fat kefir, yogurt, or coconut milk
- 1 frozen banana
- ½ cup fresh or frozen berries
- 1 Tblsp raw honey (opt.)
- Optional additions:
- 1 Tblsp extra virgin coconut oil
- 1 Tblsp flax seed
- 1 Tblsp plain gelatin
- ½" slice fresh ginger
- 1 egg yolk from a pasture-raised egg
- 1 Tblsp nut butter or coconut manna
- Place all ingredients in a blender and blend on high until smooth and creamy.
- Optionally - substitute a half an avocado for the banana to reduce carbs.
- Customize with your favorite fresh or frozen fruits such as chunks of melon, sliced mango, pineapple chunks, peach slices, pitted cherries, etc.
Share your favorite flavor combinations or your best superfood add-ins in the comment section! We love trying new ideas!
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