For Better Smoothies, Use These Tricks | Joe vs. The Test Kitchen
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- เผยแพร่เมื่อ 6 ก.พ. 2025
- You’d think making healthy smoothies would be easy-and it is, as long as you start with the right ingredients. In this episode, Joe shows you the steps to making delicious, healthy smoothies.
Get our Simple Fruit Smoothie recipe: bit.ly/3V8zib7
Get our Super Greens Smoothie recipe: bit.ly/3K6X7dk
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Get our Tahinicchino recipe: bit.ly/3yuTWcV
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Professional Test Cook Joe Gitter has worked on over 20 cookbooks and performed hundreds of recipe tests. Joe vs. The Test kitchen is an inside look into the mistakes and wins from the recipe testing process, showing the right and wrong ways to cook amazing food.
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Chia seeds soaked in almond milk (or any selected liquid) for at least 15 minutes (and ideally an hour or more for max gelling) are an outstanding smoothly emulsifier - creamy texture every bit as good as banana or avocado, but no sugar and a Big boost of fiber, protein and omega 3 - great video!
That's a great move!
Great comment. Especially when you consider bananas negate much of the health benefits of the fruits.
What amount of Chia seeds do you usually use in a smoothie?
@@philip5595 I would start with 1 teaspoon and see how it goes (it'll depend on the viscosity of other ingredients).
as someone with banana and avocado allergies, this tip is life-changing.
These people at the America's Test Kitchen are all really great. Julia, Bridget, Lan, Keith, Jack, Elle, Erin...and now Joe. I've used their recipes and methods, all to great success. The only problem is I am a metric person, and I have to painstakingly convert all their quarts and tablespoons of butter etc., into metric units first, and that's the major reason why I am not paying for the subscription. I am a subscriber to their youtube channel though. If you would like the recipes for these smoothies, I have written them down:
Rules:
1. Flavour base
2. Build flavour
3. Keep it cold
4. Emulsify
5. Boost it
6. Thin it
Steps:
1. Add ingredients to the blender following the order of the ingredient lists.
2. Start with low speed until all ingredients are spinning, then increase speed to high and blend for 2 mins.
3. The amount below each makes 2x1.5 cups of smoothies.
Blueberry
2 cups frozen blueberries
1 banana
¾ cup plain yoghurt
¾ cup water
Spinach
1 cup spinach or baby kale or arugula
¼ cup of parsley
1 cup ice
1 baby cucumber
1 cup broccoli or cauliflower or zucchini (frozen is fine)
½ avocado
2 teaspoon spirulina (optional)
1 cup unsweetened apple juice
Orange Creamsicle
1 cup of ice
1 orange, peels and cut into pieces
1 small carrot grated
1 banana
¾ cup of yoghurt
½ teaspoon vanilla extract
¼ cup water
Tahinicchino
1 cup of ice
1 banana
2 tablespoons tahini
1 tablespoon of instant expresso powder
1 tablespoon honey
½ teaspoon vanilla extract
1 cup milk (dairy or plant-based are both fine)
1 cup water
Thank you! That was so kind of you to make easy for us , when it’s so difficult for you!
Thank you so much!❤
Awesome! Thank you so much!
how lovely! I wrote all this in a spreadsheet before I saw your list. Thanks so much and like minds, as they say. . .
Thanks! Two corrections, though: He said to blend the blueberry smoothie for 1 minute, and the green smoothie for 2 minutes (didn't specify for the other two smoothies). The blueberry smoothie doesn't have ice, so it would probably get warm / watery if you blend it for 2 minutes. And you have "1 orange, peels" instead of "peeled". Reads as if you're adding the peel, which would make it very bitter! 😉 Thanks again for the transcribing 🙏🏻
You can also pour it in a Popsicle mould and freeze it . Super yummy on hot summer day.
@thomascurb9006
GREAT idea❤
I’ve found a good trick for blending smoothies is to put the most liquid ingredients first followed by more solid ingredients. This prevents you from having to stop the blender and shaking the pitcher or stirring the contents with a spoon.
Great tip, thanks for sharing it!
I think it depends on your blender
That's...just common sense...
Vitamix - liquid first, leafy etc., heavier ingredients on top and ice on top of that.
I can attest this to be a very useful suggestions.
Citrus and ginger are really good in green smoothies.
great idea! will u eat bits of ginger inside? i m making this for my infirmed elderly mum she cant swallow food.
@@GuacamoleyNacho If you have a garlic press, you can use it on slices of ginger to squeeze out the yummy juice and leave the particulates behind. Similarly, you can microplane ginger onto a plate or into a bowl and then squeeze it to get the juice out and remove the bits. I hope that your mom is getting some good help---swallowing issues are serious, and I know there are some important things to consider. I am not a medical professional, just a happy smoothy maker who has been around folks with swallowing issues when my mother was getting some treatments.
@@GuacamoleyNachoyou can make a ginger paste by putting some ginger and a little bit of water in a food processor then use the paste. I usually make ice cubes out of the paste and then freeze it and take it out for cooking or teas
@@GuacamoleyNacho I cut the ginger root into small cubes and just put them straight into the freezer in a ziplock bag. They become completely pulverized in the blender and I am amazed at what a flavor boost just a small chunk adds.
@@dolores2716 great sounds simple, i will do this as soon as i buy ginger. Thanks so much!
so inspired by this video, I got many healthy ingredients for these and even blue algae. going to do a smoothie cleanse after a few days of bad eating. just enjoying the green smoothie, modified with herb salad blend, some micro greens, a bit of yellow melon and frozen cauliflower. also added some mineral tonic. this is the best smoothie I ever had! the cucumber and parsley give it a great, real garden fresh flavor. amazed by the great effort by Joe! How fabulous! and here's to everyone's health! 🤩😘 (next on the radar is the orange creamsicle -- I can hardly wait for snack time.)
Love videos like this! Full of useful information and explaining not just the how, but also the why behind the techniques. Please post more like this.
Lately I’ve been doing:
1/4 cup walnuts
1-2 dates
1 banana (although will try to just do half now)
1 cup Almond milk
2 tbsp Nut butter optional
1 scoop vanilla protein powder also optional
And then once made I add chia seeds, I’m full for hours! You have to try it 😊
These sound great. I’m just not a fan of banana in my smoothies as they tend to dominate other ingredients. But I understand why they’re most often used. They provide silky smooth natural sweetness as well as digestive benefits.
For emulsifiers I’ll use chia seeds, golden flax seeds, and nut butters. Silken tofu is good too, just don’t freeze it. Also young/green coconut meat blends up to a pudding-like consistency -if you can find it (mature coconuts won’t work).
To add to what others have written; if you are going to use nuts (roasted but unsalted), or protein powder, I recommend put them in at the beginning with just a bit of liquid, like yogurt and/or a bit of milk/nut milk, so that it incorporates better. If you put the nuts in later than that its difficult to get the nuts to completely blend without over processing/heating it and you end up with little bits of nuts, which isnt pleasant.
Make sure to start it on a lower speed setting so it doesnt blast the contents all over the inside of the jar. You can incrase the speed after the first steps.
After the initial blend, you can put the remaining milk/nut milk, then ice and fruit, starting with the bananas as they can make it really thick and hard to mix if you add them last.
If its getting too thick, I prefer to put more milk/nut milk than water, as it keeps it rich instead of watering it down (especially if using ice like I do). ESPECIALLY as the smootie thaws to room temperature. It can start getting really pulpy fast.
I use coconut milk (liquid or frozen into cubes) instead of water and ice. It adds richness and a light tropical flavor without watering down the smoothie. And a tiny pinch of salt helps enhance the flavors-a little goes a long way!
dont drink coconut milk often, it is bad for u.
Delightful to see you again Joe with the charming happy presentation. You do a great job making everything simple and easy to understand. I always look forward to your videos. You always have at least one thing quick and easy for an impatient cook like me. 👍
Thank you so much!
Joe has a fabulous presence. It's an uncommon skill to be able to do this. Well done! ATK production quality is top tier!
Sweet Spinach Blast
For cool and refreshing smoothie keep all ingredients refrigerated
- Bartlet Pear
- Frozen White Seedless Grapes
- Half an Avocado
- Fresh Spinach
- Greek Yogurt
- Six teaspoons of Lime Juice
- Coconut Water
Blend until smooth
White seedless grapes!!!! Awesome idea 👍
I use unsweetened almond milk to thin out. Also, crushed ice makes it very cold.
Green tea with pear and kiwi tea for the liquid. Fresh ginger, greens, AG1 powder, blueberries and other assorted fruit. Sometimes with vanilla protein powder sometimes not. The recipes look fab!
I always put ice and a bit of water in mine. Learned one thing from a girlfriend in Ukraine. Add carrot for "sweetness". Also seems to (maybe?) make it kind of creamy/thick.
Unfortunately Stevia (at least the kind of I've been using) makes things "foam up" and get kind of weird and frothy.
We do whatever is on hand but our base is a lot of mixed greens, seeds & nuts, and frozen berries. I like a bit of yogurt and my husband likes to add mushrooms and onions -- I'm not a fan so we have our standard base and mix in what we each want, independently.
My "pro tip" -- any raw fruits and veggies we have on hand that are not at peak we will blend them on their own and freeze in silicone ice trays. Each type cube are stored in separate baggies and marked with the contents, date, and back in the freezer.
Daiso sells a freezing tray that is perfect for your pro tip, and I use it for leftover pizza sauce. Thanks for the tip, I'll try to remember to grind up some frozen fruits!
So interested in using an onion in a smoothie now
are we just going to gloss over how her husband's a trash goblin who puts onions in his smoothie???
Onion - I love it 😂 I probably won't try it but respect is due!
wow love to see a video of you doing that. maybe a good way to cut down on food waste. do u later suck the cubes like ice cream?
This is very motivating! Can any of these be frozen so we can just pop it in the blender and add a liquid? Any tips on that? Thank you so much!
Great info. thanks! I am gonna try apples and water instead of apple juice for the green smoothie.
Excellent video...in the spinach smoothie .if I use frozen veggies can I get away without using ice?
I add cabbage to my fruit/yogurt smoothies to get in cruciferous veggies as well as chia seeds for fiber and omega 3’s. The cabbage is tasteless but adds nutrients.
I’m definitely going to try the orange smoothie recipe and freeze the mixture in my pop cycle molds. Sounds great!
If you wanna make smoothie with professional blender,you can follow me,and i will recommend you on my channel
Excellent! Thank you!😄
My go to smothie recipe is very sweet:
1 banana
3 dates
1 cup of really cold milk
1 tsp chocolate powder
Ice if needed
I bet it's super delicious!.
Add some chia seeds after for a delicious little crunch and fiber, it’ll keep you full even longer!
I add spinach and sometimes peanut butter to this. It's really good.
Definitely wouldn’t eat this regularly, but it sounds like a really good desert!
Would cottage cheese in lieu of banana or yogurt be good?
This is really cool, and I love that ATK is presenting healthier options.
One thing to keep in mind with bananas is that research has shown that the polyphenol oxidase, the enzyme responsible for browning in bananas, apples, and avocados, significantly inhibits the body's absorption of the flavanols found in things like berries, grapes, and cocoa.
You can still make a healthy smoothie, but you may not be getting all of the nutrition if you're using bananas, apples, and avocados.
Total BS
@@michgrl29 did you look up/know the research they're talking about? if so, what are your counter arguments?
If you wanna make smoothie with professional blender,you can follow me,and i will recommend you on my channel
@@michgrl29 Its true for bananas. Apples are actually recommended for getting flavanols (as they have a lot themselves), so @ramrod132 is both correct and incorrect.
I woukd use coco powder inplace of coffee.
Do you have recipes for prepping smoothies for the week in advance?
I use blanched cauliflower instead of banana for a creamy texture.
My hubby makes THE best smoothie for our family.
-Frozen blueberries and strawberries
- a bunch of spinach
- a carrot
- a banana
- half an avocado
- some homemade Greek yogurt
- Orange juice
- lemon juice
I don't know proportions, but it's super delicious (and smooth) and my kids love it!
I make one we call "nice cream." It's Frozen bananas, creamy peanut butter, cocoa powder, and milk.
Those are our go-to refreshing drinks in the summer... and also what we tell our kids are dessert on the weekdays. But I'm excited to try these other recipes, especially the orange Creamsicle one!
If you wanna make smoothie with professional blender,you can follow me,and i will recommend you on my channel
honey, oranges, turmeric, almond milk, spinach ❤
I like this guy Joe, he's got great energy! more of him please!
🍊I tested the creamsicle today and found it to be surprisingly good. Refreshing, actually. I will make it again. My husband liked it too. I only used a 3” piece of frozen banana. My store’s naval oranges taste bland right now, so I threw in a small tart blood orange that I had in my fridge for additional flavor, which is unnecessary if regular oranges are juicy and tart. I could have also used a tablespoon of *frozen* OJ concentrate to boost the flavor. I used additional ice instead of water because it’s 110° where I live in the desert, and I wanted my smoothie to be well-chilled.
Blended it up in my Vitamix-my precious. Nice and smooth. Not too thick, but just right for my personal taste. Wouldn’t know that there’s a medium carrot in there, and the small piece of banana is barely noticeable. No sweetening required. Good job ATK.
If you wanna make smoothie with professional blender,you can follow me,and i will recommend you on my channel
I HAVE to try that Tahiniccino, that sounds so delicious
Milk, pea protein powder, ground flax, coffee. Ice if thickening needed. "Protein latte" or pb2 powder instead of coffee. Sometimes a half frozen banana.
I had issues with spirulina. For me the anticoagulant properties of spirulina were extreme, causing me to bleed profusely. So a word of caution about it, particularly if you have issues with blood coagulation.
Wow! Delicious & Excellent!! Thanks for sharing! 😊❤
Thanks, GI Joe! 😉
Thank you kindly🤍
How do we know which fruit or veggie that acts as emulsifier? to use instead of banana for example I didn't think of avocado. Thank you
Soaked chia seeds
@ImASurvivorNThriver thank you for the recommendation
A study published in Food & Function found that adding bananas to smoothies can reduce the bioavailability of flavan-3-ols, which are bioactive compounds that support heart and cognitive health. The study found that adding a banana to a berry smoothie reduced the flavanols taken in by the body by 84%.
What does this mean? More bananas or less?
@@janicepowers1865 It means if you want your body to absorb the health benefits of flavanols found in berries, don't make your berry smoothies with bananas because the enzymes in bananas stop your body from absorbing most of the berry flavanols.
That's helpful to know, but what do you recommend as the emulsifier? Perhaps half an avocado? Or a teaspoon Nut butter?
@@richardmeyer4859 Both would work. Also, protein powder, kefir, yogurt, ice cream, any nondairy milk, cashew nuts, tofu, hydrated chia seeds, coconut cream, oats, ice (if your blender is powerful enough). I'm sure there are many more I haven't listed.
I find when I put a banana in a smoothie it doesn't matter what else is in there. It always tastes like banana
I had the same issue: try half, or even a quarter (depending on the flavor strength and volume of your other ingredients) and/or try less ripe (very ripe will have a stronger flavor). You *will* get banana hints in any case, but those two strategies should let the banana balance better. Good luck!
Agreed bananas ruin smoothies
You might be putting it in too ripe? I only put bananas in smoothies when it only has very light brown spots
😂😂😂
How do these do if you dont use it right away. Do they make it for a day in a fridge? Charles
3:06 Joe's straight-to-camera reaction faces are unmatched 😂
10:26 really got me :-)
Oats are a fabulous emulsifier, with a good amount of fiber and protein
Right! You get a good effect with raw oats, they can be a little starchy but you can embrace that as you would oat milk (which also has that effect sometimes). I've heard that was using a small amount of cooled, cooked oatmeal works really well.
@@josephgitter That makes sense; i intentionally gelatinize oat starch for breadmaking; making a bit of grain glue for your smoothie is probably great.
I'm gonna try ALL these recipes! 👍🏾
Great video! Thanks for this.
🧡🧡I want my smoothiea, To be like the professionals ,the texture and creaminess? Is it the blender ? I haven't really used frozen fruits, I use all the right ingredients ,I like the store bought smoothies.They taste better to me
Using a decent blender helps you. Also, you want to use something frozen as the ice crystals will whip and aerate the drink, giving you that really satisfying texture. You can definitely meet (or beat!) store bought versions.
I use a half cup frozen blueberries, one banana, half cup of vanilla fat-free Greek yogurt, and skim milk. I blend this in my bullet, and it comes out creamy, smooth & delicious. If you add too many blueberries, you'll be spitting out seeds all day.
i've never eaten a blueberry that has seeds before.
Sugar, sugar, sugar! Try switching to full fat Greek yogurt and full fat milk or cream and eliminate the banana. Much healthier!
@@MrNoipe yep. They have tiny seeds in them.
@susankeller5038 the banana is the emulsifier. I can afford it's sugar.
@@Chiamexthe polyphenol oxidase in bananas negates some of the benefit from the berries and veggies
i mix kale spinach , berries , red beets , avacado , & carrots everyday with 1 tablespoon raw cacoa powder , & mix nuts which has chia seeds , flex seeds & other nuts , no water just 100% organic coconut water can some one tell me if this formullah is best choice of making nutrition pack smoothie ? i put small portion of each vaggie & berries so its not to thick .
I love smoothies! I try not to be too strict with the fruits I choose, just always using almond milk/water and plain greek yogurt. adding avocado is a must for texture.
So good! awesome info. Love your laugh
Broccoli and Banana is actually really good.
Good job
I have three questions for the green smoothie! How much ice? Is the half avocado, a small one or big one? And lastly, without the spirulina will it taste OK? Thanks!
2 cups of ice (8oz). Half a medium avocado (large will probably be fine, you can always adjust with a little extra water or juice if it's too thick). It's definitely fine without the spirulina. Good luck and hope you enjoy!
Thank you so much!
Wow yum❤❤❤❤😊🙏
Thank you!
They look fab. Definitely going to give them a go. Love how precise with all the ingredients and method you all are at ATK
Thank you Joe.
Help me understand emulsifiers, please.
When I think of emulsifiers in food, I think about things like lecithin, guar gum or xanthan gum, or carrageenan. There's plenty of others, like celluloses and mono and diglycerides. When I think of emulsifiers in cooking, they're usually egg or mustard.
But you're talking about bananas and avocados as emulsifiers. Are they emulsifiers on a molecular level, with a hydrophilic and a hydrophobic end? Or is this more to do with texture, something soft and creamy? What other foods act as emulsifiers?
WOW! Great info!
Thank you
I got the book from the library and made the super greens smoothie. Blanched the broccoli so it would have some give when blending. Otherwise made as is. It’s… just ok. It needs lemon juice, some solid apple, and something slightly sweet to help it along. The unsweetened apple juice does not add enough flavor.
Veggie smoothies are rendered absolutely smooth w/a Vitamix. 😊
The problem with those commercial smoothies isn't the sugar per se but that fact that they're adding processed *fruit juice* that has been stripped of the fiber. The fiber in fruit is what slows down digestion and prevents blood sugar spikes.
Add as many *whole* (i.e. unprocessed) fruits as you want to your smoothie. Dates are great way to sweeten smoothies.
What else can you use for an emulsifier besides a banana or avocado? I'm allergic to both.
Soaked chia seeds
@ImASurvivorNThriver
Good idea! Thanks!
Diced up or grated zucchini-freeze it before adding to smoothie. Makes smoothie thick and has no flavor.
@Bandito7777-c5w
Mmmm.. thanks 🙋♀️🩷
I love spinach and banana together
I’m not a fan of bananas in my smoothies. I’ve heard that you use avocado instead and it doesn’t affect the taste. Do I use one half or a whole avocado?
You answered my question!
Replacing the water with "fake" milks like almond, cashew, coconut, etc is a good way to add richness and flavour in a way that doesn't ruin the texture (since real milk froths).
For add ins, half a scoop of vanilla whey protein powder adds a lot of body, 1-2 tbsp of flaxseed adds fibre, and 1/2 tsp of vanilla extract makes everything better. Blend until homogenous, then add equal parts frozen banana and a frozen fruit of stronger flavour like strawberry, blueberry, etc. Add 3-4 tbsp of vanilla yogurt and blend again.
I've been making smoothies this way for years; it's a great way to trick your body into eating something healthier when you're craving stuff like ice cream. The milk and yogurt can be sweetened or unsweetened according to your preference. Add more protein powder if drinking post workout, but take care that the smoothie doesn't get unpleasantly too thick.
Water is only used as a very last resort. I keep plant milks---oat and almond--with and without sweetening---on hand in one liter aseptic containers at all times.
I'm allergic to bananas and apples and dairy and gluten so my go - to has always been egg white protein powder (in the big orange canister) and cashew milk yogurt (TraderJoes). But I really look forward to following the process and hints in Joe's video. I might even try the green smoothie with blueberries to cover the bitterness. Thanks ATK!
If you wanna make smoothie with professional blender,you can follow me,and i will recommend you on my channel
Lol I like the chunky bits and often don’t use anything frozen. I might be a monster!
Love this! (Anyone else have palpitations when he took the top off the blender while it was running??)
My director definitely did.
I was waiting for Joe to be wearing rather than drinking that smoothie!
What’s kind of funny is banana and greens “don’t work” so we used apple juice. Oh yes apples and veggies work just fine 😂😂😂
Our smoothies are rarely super smooth because my husband is allergic to avocados and I can't eat bananas without unpleasant consequences. So it's usually frozen fruit, plain yogurt, one date for sweetness (if needed), and a handful of some green veg. If we've got them I'll toss in some flax seeds or nut butter.
If you wanna make smoothie with professional blender,you can follow me,and i will recommend you on my channel
I would love to see smoothie recipes that include protein.
If you wanna make smoothie with professional blender,you can follow me,and i will recommend you on my channel
My challenge with the dairy like yogurt and milk is that they add a lot of extra calories. I wonder if you could work with other natural emulsifiers like xanthan gum, gum arabic, or lecithin?
Maybe a teaspoon of chia seeds soaked in a little water?
Those sound great! Do I have to invest in some kind of ice machine though? That's a lot of ice.
What's the Book? Pls share
I'm usually too lazy to eat lunch so today, threw things I didn't want to eat...green beans, carrots, cottage cheese, small avocado, 3 frozen fruits from a bag and no extra sweeteners. Pretty fast and palatable.
My daily smoothie would definitely fail ATK inspection. Especially the part where I put it in the microwave to warm it up.
Hey Joe, you were great in the recent ATK episode!
I like to use my immersion blender to make my smoothies. It takes some doing, especially if the fruits are frozen (I could let the mix sit for a bit to soften), but I wind up with a darn tasty smoothie for one person. I can't make anything that involves ice or harder veggies like broccoli or carrots, but I haven't got used to veggie smoothies yet...
My go-to smoothie uses a half cup of a fruit juice blend, half a frozen banana, a couple handfuls of berries, Greek yogurt, some freeze-dried strawberries, and a teaspoon or two of sweetener or honey.
Edit: The tahini coffee one sounds really good. I wonder if I can get away with cold brew in there if I replace some of the milk with condensed milk...?
If you wanna make smoothie with professional blender,you can follow me,and i will recommend you on my channel
So if you can't eat dairy, does a non-dairy yogurt still act as an emulsifier?
What an alternative to banana?
yogurt, avocado, cooled cooked oatmeal, frozen mango. They all thicken well.
🍴It looks awesome ❤ It must be yummy Keep in touch❤ Thank you for sharingstay connected 🍽🥂
Thật là tuyệt vời quá ❤❤❤❤
@ 1:29 Renegade blueberry messing with my OCD.
Can you make these in advance and freeze?
Wow, I'm dehydrating mushrooms this very minute. Smoothies never occurred to me.
I make one that has oats (rolled, dry), banana, bit of honey, ice, oat milk, oat yogurt. Quite tasty!
try a little (really not many) blueberries and a little of cocoa powder (not the sweet one).
mine is very similar to yours and this is what I sometimes add, and it's amazing. but really not too many blueberries
Definitely would not have thought of that! But it sounds like cold oatmeal (and my kids like warm/cooked oatmeal, so they might like this in the summer)
How do u make oat milk n oat yogurt ?
ATK, why are you not using the Vitamix, your winner in blenders?
The Breville is their winner for midpriced blenders
Hi, how do I follow you on u tube?
Bananas will prohibits the positive effects of blueberries (or any berry in that matter). Use Mangoes instead! Same with Apples by the way. Everything that becomes brown when you cut it open will prohibit the good nutrient to be absorbed.
Completely untrue. Bananas actually BOOST the positive effects of berries!!
Is the broccoli cooked or raw?
What's the deal with people saying not to mix a banana with blueberries? they say blueberries lose their antioxidants.
Wild blueberries, pineapple, avocado, banana, variety of mushroom powders, Maca and soy milk.
I’ve never bothered with banana. I’d rather have it with cereal, or alone.
I also don’t expect my smoothie to be an ice cream dessert.
Blueberry/cherry/strawberry, greens, maybe a few pineapple chunks. Chia and flax, ginger and citrus zest and mint tea.
Fresh spinach, fresh ginger, beets, frozen cherries, honey
Super Green Smoothie
2 cups chopped green cruciferous vegetable (kale, collards, mustard greens or turnip greens)
1 tablespoon hemp seeds or 1/4 cup walnuts
3 medjool dates
1 cup frozen strawberries, raspberries or other berries
1 cup soy milk
If you have digestive issues, avoid fruits that are high in fructose, such as blueberries, blackberries, apples, etc. Fructose causes a lot of bloating, which impedes your intestines in their work. Fruits like oranges, strawberries, raspberries, pineapple, lemon, etc. do not contain fructose; instead their sugar is glucose. It is impossible to have fruit not contain sugar, but being careful of which kinds of sugars can make all of the difference.