How to make a healthy smoothie healthy, fast, and inexpensively using food in your refrigerator. Also included is a beginner smoothie recipe as well as a free smoothie chart download. And watch the video to learn how to make it grab and go!
Freeze the blueberries, freeze the milk in an ice cube tray, soak the dates for ten minutes in just-boiled hot water,
Make smoothie
Add spinach and yogurt first. In this case the yogurt serves as the liquid since the milk is frozen into ice cubes.
1 cup yogurt, 1 cup baby spinach
Add the blueberries, milk cubes, date and oats next, and blend until processed.
1 cup blueberries, frozen, 1 cup dairy-free milk, 1 medjool date, ¼ cup rolled oats
Taste-test and add another date if you need the smoothie sweeter.
Serve & Storage
Drink right away or refrigerate for 24 hours. To store after that, pour into ice cube trays and freeze. Store in a sealed container in the freezer for three months.
Video
Notes
SubstitutesInstead of yogurt, use avocado, frozen banana, frozen mangoInstead of spinach, use zucchini, cucumber, steamed cauliflowerInstead of blueberries, use other berries, frozen pineapples, frozen pearFor milk, I use full-fat coconut milk frozen in an ice cube trayTips 1.Be sure fruits & veggies are frozen2.Add more water if the smoothie is too thick3.Add more dates if you want the smoothie sweeterMake it Vegan & GF1.Substitute the milk and yogurt with dairy-free version. For the dairy free milk, choose creamy ones such as oat milk and cashew milk, or more nutritious almond milk. For the yogurt, choose coconut or cashew yogurts. Or swap it out for more milk or a ½ banana or ½ cup frozen zucchini since the yogurt is there to thicken your smoothie.3. Check that rolled oats are gluten-free. Oats are naturally gluten-free but some brands process them in factories that also process non-gluten-free products. So choose a brand that labels their product as certified gluten-free.