Smoothie ingredients

[shoengine]

What do you have smoothies for and what do you usually put in them?

I had been working with a nutritionist recently and as a part of the quest to lose weight and eat better I picked up making smoothies. Turns out they are really good, depending on what goes in them.

My goals are to keep carbs, protein and fat balanced, keep fiber up and get as many vitamins in as I can (from whole foods).

Most of the carbs in my smoothies are coming from fruit sugars as well as my sources of fiber. I've tried different things for fiber such as grape nuts (kind of weird) and found the most palatable choice so far seems like dried, rolled oats. Only problem is the massive amount is carbs.

For instance this morning I made a smoothie from: 2/3 cup whole milk yogurt, 1/2 cup whole milk, two medium carrots, 1 cup triple berry medley, 1 banana, 1/2 cup old fashioned rolled oats, dry, and a scoop of whey powder. Carbs/fat/protein (50/23/27) are a little off my targets (40/30/30) due to the banana and oats. I think I'll ditch the banana in the future but I need to find a good source of potassium. Iron is a little low too.

Any suggestions? What're your favorite smoothies?

 

[PCABrewing]

Try adding (balance to taste): Spinach, Kale, Flax Seed, Mango, Pineapple, Chia Seed, Plain Fat free Greek yogurt, Coconut milk (Unsweetened), Protein powder (multiple sources available). Read the labels for nutrient data and portion accordingly.
You'll need a good blender to process the seeds well.

 

[BongoYodeler]

I recently bought a Vitamix blender and am enjoying a 20-24oz smoothie for lunch nearly every day. In my case I'm not counting the calories or carbs, etc. I just got tired of a ham sandwich, and I do enjoy drinking them.
I typically make mine with fruit juice, or a mix of fruit juice and oat milk, frozen fruit, usually mixed berries, but occasionally just strawberries or just blueberries. I add a couple tbs of quick oats, a heaping tbs of peanut butter, and occasionally a banana. When that's done blending I add a scoop of protein powder and blend another 15 seconds. I found if I blended the protein powder the entire time it created too many bubbles.
I was just looking for something that's better for me than a sandwich, and keeps me full enough that I'm not craving anything until dinner.

 

[Imhoppy]

My basic breakfast smoothie consists of 2 cups skim milk, one cup of dry oatmeal, one frozen peeled bananna, one avocado, sweetner as desired (honey/sugar or other say 2 tablespoons), and a cup or two of ice cubes. Blend until smooth and enjoy. Mmmmm!! A great way to start off the morning to satisfy your hunger for a good chunk of the day.

 

[PCABrewing]

I like the oats suggestion, I hadn't considered them.

 

[PCABrewing]

I recently bought a Vitamix blender and am enjoying a 20-24oz smoothie for lunch nearly every day.

We bought a Vita-mix a few years ago.
The fact that it can pulverize something as small as a Chia seed says a lot.

 

[Deadalus]

I just have sort of a template fruit smoothie. I don't drink milk but do eat dairy. Base is soy milk, a protein/thickener boost (regular or greek yogurt, cottage cheese, protein powder), flaxseeds, squeeze of honey, a splash of vanilla typically, banana most of the time (fresh or peel and freeze brown ones), then berries fresh or frozen, occasionally frozen peach. Offspring likes a granny smith in there sometimes but not me. Peanut butter and banana go well also.

Never thought to try oats in one but sounds good. Heck may try a little grape nuts in there, my wife is a fan.

I've tried concocting some "green" smoothies with the juicer but never achieved anything remotely noteworthy. Love fresh carrot juice however.

 

[BongoYodeler]

Lots of good ideas here, such as chia seeds. I have a container of them but had never thought to add them in my smoothies. I’m drinking one now with them. I first blended the juice with oats and chia seeds to pulverize them. Then I added fruit and peanut butter, and for the last 25 seconds the protein powder.

 

[Imhoppy]

Smoothie recipies are sort of like beer recipies. The combination of ingredients and ratios are pretty much endless. The only limitation is the size of the blender. And a Vitamix is the perfect "brewing" machine for a new batch.

 

[shoengine]

I have a Ninja which has worked well in the past, but might not pulverize the dry ingredients as well. Usually I throw my oats in with the wet but I want to try it before and throw in some chia too.

I do like spinach in the smoothie and it usually infiltrates well. Not sure if it still counts as ruffage when blended though.

 

[TheDudeLebowski]

I agree with spinach. Kind of freshens any smoothie out. I keep a frozen bag of it and add a handful. Another one, now hear me out, is kale. Thats gotta add fiber

 

[Deadalus]

Metamucil is a powder so I would guess spinach would still be helpful if blended. A good question for the nutritionist next consult.

 

[shoengine]

Not super hot on the chia, but maybe it'll come around. Also, anyone know ahead of time this stuff sets up like concrete?

It flowed well initially, but the chia was still kind of crunchy, so I let it sit for half an hour or so. Could barely get it through a straw!

I usually have a "serving" of all the ingredients to make it easy which gets me to about 20 oz. I think I'll drop the chia to 1tbsp instead of 2.5.

 

[BongoYodeler]

Not super hot on the chia, but maybe it'll come around. Also, anyone know ahead of time this stuff sets up like concrete?

View attachment 877524
It flowed well initially, but the chia was still kind of crunchy, so I let it sit for half an hour or so. Could barely get it through a straw!

I usually have a "serving" of all the ingredients to make it easy which gets me to about 20 oz. I think I'll drop the chia to 1tbsp instead of 2.5.

Oh yeah, once you get it wet you kind of have to consume it quickly. Otherwise you may need a fork and knife.

What I do is to blend the 1 tbs of Chia seeds in the blender with a couple tbs of quick oats and some fruit juice for 60 seconds. Pulverize them!! Then throw in some frozen fruits (and/or vegetables), and blend some more. Then one last quick blend with some protein powder, just to mix it in, and down the hatch it goes. 2 1/2 tbs is not the answer, (well for me anyway). Nor is waiting 30 minutes.

I don't know about anyone else, but I get a rush out of the chia seeds. A bit like drinking a cup or two of coffee.