How to Make A Smoothie (free chart)
How to make a smoothie healthy, fast, and inexpensively using food in your refrigerator. Also included is a beginner smoothie recipe as well as a free smoothie ratio chart download. And watch the video to learn how to make it grab and go!
Servings: 2
Calories: 239kcal
Ingredients
- 1 cup yogurt
- 1 cup baby spinach
- 1 cup blueberries, frozen
- 1 cup dairy-free milk
- 1 medjool date
- ¼ cup rolled oats
Instructions
Prep
- 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
- Instead of yogurt, use avocado, frozen banana, frozen mango
- Instead of spinach, use zucchini, cucumber, steamed cauliflower
- Instead of blueberries, use other berries, frozen pineapples, frozen pear
- For milk, I use full-fat coconut milk frozen in an ice cube tray
Nutrition
Calories: 239kcal | Carbohydrates: 41g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Cholesterol: 2mg | Sodium: 167mg | Potassium: 740mg | Fiber: 4g | Sugar: 18g | Vitamin A: 1937IU | Vitamin C: 21mg | Calcium: 441mg | Iron: 2mg
