Smoothies 101

Posted by: Rita in: ● March 2, 2011

I’m a huge advocate of smoothies and start my day off with one for breakfast, 99% of the time. First of all, they are easy and fun to make. Second, smoothies are an awesome way to start your day off by getting anywhere from 20-50% of your 8-9 recommended daily servings of fruits and vegetables. The rest of the day just goes by easier when you start it off right, with a nice big smoothie!

All the yummy fruit and nuts hide the flavor of spinach and kale in these nutritionally dense smoothies!

The yumyoga smoothie is not a drink, meant to be had alongside something else. It IS the meal, whether that is breakfast or breakfast for dinner. The idea is that you get a great dose of fresh fruits and vegetables blended up with other delicious and healthful ingredients that serve as an excellent source of clean fuel for the next several hours.

6 components of a great yumyoga smoothie: fruit base, fruit flavors, superfood, protein/fat, greens, and liquid

Fruit Base: the backbone of your smoothie.

Frozen chopped bananas or apples

Chunks of coconut (the white “meat” of the coconut)

These are my favorites and are what will give you most of the structure of your smoothie. Cutting the fruit of choice before freezing is a good idea (trust me on this one)!

Fruit Flavor Enhancers: these determine the flavor profile of your concoction. Fresh or frozen fruit of your choice, depending on your taste that day, or what is laying in the fridge/freezer

Strawberries, raspberries, blue or blackberries

Mango, pineapple, papaya, kiwi

Dates (these add sweetness… pitted, soaked overnight to get them really soft and easy to blend)

Superfood: these nutritional powerhouses will make you feel like a Super Hero!

Flax seeds (ground), Chia Seeds, Powdered Greens, Acai Powder, Raw Cacao, Raw Carob powder

Protein/healthy fat: these nuts will also add some thickness to your smoothie

Macadamias, cashes, walnuts

Almonds (soaked and rinsed) or Almond Butter

Greens: the good stuff, your fruit will mask the flavor!

Spinach, kale, dandelion greens, romaine

Liquid: add as much as you like to get to your desired smoothie consistency

water (I used most of the time)

almond milk (2nd most frequently used)

coconut milk (for really creamy, decadent smoothies with a tropical flavor)

juice… make sure it is 100% real juice, not from concentrate, no sugars or preservatives added

NOW… pick any combination from the above group, assemble in your blender, and go crazy!

Here are a few examples:

A: frozen banana, blueberry, flaxseed, walnut, spinach, and water

B: frozen pear, raspberry & date, chia seed, macadamia nut, spinach, water

C: frozen banana, coconut meat, pineapple, mango, kiwi, acai powder, macadamia nut, kale, coconut milk

D: frozen banana, dates, flaxseed and cacao, almonds and almond butter, spinach, almond milk

Don’t they sound simply divine? In my opinion, there’s nothing better than starting the morning off with an amazing smoothie! I hope you enjoy making your own smoothie creations!


1 | Ange

27 de March de 2011 to ● 1:59 pm

Tell me about your blender..I’m in the market for a new *big* deal blender. thanks!

2 | Rita

9 de April de 2011 to ● 9:46 pm

I have the Blendtec with the extra XL size jar. I love it! And recently I used the VItamix and my family’s house and that worked like magic too. The two are competitors and for a good reason, they both work extremely well. You can’t go wrong with either one. Good luck!

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