Cassie Best shares her top tips on how to make your smoothies delicious and nutritious every time, with healthy recipe ideas and new flavour combinations.
A vitamin-packed smoothie is a great way to start the day, or works as the perfect afternoon pick-me-up. Make your smoothies delicious and nutritious every time with these simple suggestions.Advertisement
Milk should be combined only with purely sweet and ripe fruits. A ripe sweet mango may be combined with milk. Avocado may be mixed with milk (this is creamy, buttery and a little bit astringent). Dry fruits such as raisins, dates, and figs may be taken with milk.
The right smoothie ratios
Start your smoothie with two mugfuls of a liquid base. This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water. Its important to add the liquid to your blender before adding the fruit, as this will prevent the blade from getting damaged.
Next, add about three quarters of a mug of your chosen fruit. Banana is a great base flavour for any smoothie, and will give you a lovely creamy texture. Other fruits that work well are berries, mango, peaches, plums, nectarines, grated apple or pear, and melon. You may have to add more fruit or liquid, depending on the type of fruit you choose. Play around until you have a texture you like. Add a squeeze of honey, maple syrup or agave syrup if your smoothie needs it, and finally add a few ice cubes to the blender for a thick and frosty smoothie.
Smoothie combination ideas
If you want to make smoothies regularly, its a great idea to stash some fruit in the freezer. Not only will they retain their nutritional value and flavour, they will instantly chill your smoothie, so theres no need to add ice. Before your bananas have a chance to turn brown in the fruit bowl, peel and slice them, then freeze on a sheet of baking parchment on a tray until solid. You can then store in sandwich bags and throw into your blender whenever you need them. Even fruits that dont usually freeze well, like strawberries and melon, are okay to freeze if youre using them in a smoothie. Most supermarkets now sell frozen smoothie packs, which are often great value and give you a good mixture of fruit.
Extras to add to your smoothie
Once youve mastered the basics, try adding different flavours to your basic recipe. Add a spoonful of cocoa powder, cinnamon, grated nutmeg or vanilla essence before blending, or give your smoothie some texture with a sprinkle of flaxseeds, toasted chopped nuts or whole oats. Not only will it taste great, it will keep you fuller for longer too.
Alternative smoothie recipe ideas
How to make healthier smoothies
If you havent tried a smoothie made from a mixture of fruit and vegetables before, you may be surprised by the flavour. The sweetness of fruit blends well with lots of vegetables and makes for a delicious and super-nutritious drink. Try making a green smoothie with coconut water, grated apple, kiwi, banana and spinach. Other vegetables which work well are grated beetroot or carrot, kale, tomatoes and avocados.
If youre having a smoothie for breakfast or lunch, make it a more rounded meal by adding some protein. A spoonful of protein powder, peanut or other nut butter, or some tofu will blend well with your smoothie and give you an essential protein boost. Contrary to what you may have seen in Rocky, raw eggs are not a good option – we absorb the protein in eggs much better when they are cooked.
Healthier smoothie recipes
For easiest ever smoothie ideas, watch our video:
Smoothie makers – which should I buy?
Individual blitz-and-go blenders are designed for quickly making smoothies. Read our roundup of the best bullet blenders, from cheap and cheerful buys to family-friendly machines. Alternatively, a standard blender will also do the job. Check out our review of the best blenders on the market.
Foods You Should Never Combine With Milk | Harmful Milk Combinations To Avoid | Wise Nest
FAQ
Is it okay to blend fruits with milk?
What fruits should not be mixed with milk?
Which fruits Cannot be blended together?
What fruits can you eat with milk?
In general, milk should be combined only with sweet fruits like raisins, figs, dates, ripe sweet mango, and avocado. Citrus fruits, berries, bananas and melon should not be taken with milk as this combination can cause digestive issues.
What is the best alternative to dairy milk?
Vegetable milks such as coconut milk, almond milk, rice milk, nut milk and soy milk. It’s always good to vary the types of vegetable milk too.
Can you mix fruit with dairy based milk?
Some fruits do not combine together. For example, citrus fruits like oranges and grapefruit may not pair well with dairy-based kinds of milk because of the curds. Moreover, fruits like durian or jackfruit, which have strong flavors. It can dominate the taste of other fruits when blended together. Can I blend fruit with dairy or plant-based milk?
What fruits can be blended together to make a healthy smoothie?
Here is a list of 20 fruits that can be blended together to create delicious and healthy smoothies: Banana: Bananas add a creamy texture to smoothies and provide natural sweetness. They are a reliable source as well of potassium and vitamin B6. Strawberry: Strawberries are full of antioxidants and vitamin C. It is great for your health.