Smoothies 🍌🧉🍃

Today’s lesson is 342 words, a 1 min 22 sec reading time. Want to learn more? Check out our Table of Contents. 📍 Introduction: Smoothies are fast, easy to make, and highly nutritious (depending on what you put in them 😉). Filled with frozen fruit, they are seriously refreshing - and serve as a convenient vessel for delivering supplements, superfoods, or anything else you’re trying to incorporate into your diet (helllooo, kale). Whether blended for breakfast, lunch, or a post-workout snack, smoothies give you a break from your typical meal prep routine. You don’t need any fancy gear, everything goes into one container, and the combinations are limitless. Get creative and bring a straw! 🎨 ⚙️ Gear * Blender (🛒: $$, $$$) * Straw - optional (🛒: $) 🍓 Ingredient Inspiration: *For a printable version, check out the Smoothies Reference Guide.* * Fruit: banana, berries, mango, pineapple, peach, kiwi * Liquid/Dairy: milk, nut milk (e.g., almond, cashew, macadamia), juice (e.g., orange, apple), coconut water * Vegetables/herbs: spinach, beets, carrots, kale, sweet potato, pumpkin, basil, mint, ginger * Sweetness: honey, agave, banana, dates, chocolate * Supplements: protein powder (example #1 & 2), fiber (example), collagen (example) * Superfoods: Acai, cacao, bee pollen, chia/flax/hemp seeds, matcha, turmeric, goji berries, spirulina * Misc: peanut/almond butter, silken tofu, avocado, dried coconut ✅ Instructions * Add liquid (~1 cup/serving) * Add frozen fruit (~1 cup/serving) * Add veggies/additions * Blend, serve, enjoy! 📝 Notes, Tips & Tricks: * Add liquid first to avoid straining the blade and motor. Relatedly, chop or break up large pieces of fruit before freezing (e.g., banana) * If the mixture is too thick and the motor is struggling, add some water. * If you have fruit on the brink of becoming too ripe, chop and freeze in a zip bag for future smoothies. * To make a smoothie bowl, reduce liquid, add toppings, and bring a spoon. * Ice makes smoothies frosty but dilutes flavor; use strategically. * Some high-end blenders can be found refurbished at a lower cost (example) * If you are using spinach/kale as a base and want the smoothie to be bright green, avoid adding red/purple fruits (e.g., berries) or it will turn brown. * Protein powders, collagen & fiber add heft but can make the texture a bit grainy. Use in moderation. 📓 Reference Guide 🎓 Further Study * So Many Smoothies, So Little Time [NYTimes] * The Best Blender for 2020 [Wirecutter] * The Best Protein Powders [NYMag] * Smoothie Ingredients: The Ultimate List —————————————————— 🙋‍♀️ Got feedback? Fill out this form. (This helps make us better 😀) 🎧 Prefer to listen? Subscribe on iTunes, Spotify, or Overcast. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.trylifeschool.com