Ingredients:
- Fruit: 1 cup (150 grams) of your choice (e.g., strawberries, bananas, blueberries, mango, etc.)
- Yogurt: 1/2 cup (120 grams) plain or flavored (Greek yogurt for extra protein)
- Milk: 1/2 cup (120 ml) of your choice (whole, skim, almond, soy, etc.)
- Honey: 1-2 teaspoons (optional, for added sweetness)
- Ice: 1/2 cup (about 4-5 large cubes)
- Vanilla Extract: 1/2 teaspoon (optional)
- Spinach or Kale: 1 cup (optional, for added nutrients)
Instructions:
- Prepare the Fruit: Wash and cut the fruit into small pieces if necessary. For a creamier texture, you can use frozen fruit.
- Combine Ingredients: In a blender, combine the fruit, yogurt, milk, honey (if using), ice, and vanilla extract (if using). Add spinach or kale if desired.
- Blend: Blend on high speed until the mixture is smooth and creamy. If the smoothie is too thick, add a little more milk. If it’s too thin, add more fruit or ice.
- Taste and Adjust: Taste the smoothie and adjust the sweetness or thickness if needed.
- Serve: Pour the smoothie into a glass and enjoy immediately.
Nutritional Information (per serving):
- Calories: 200
- Protein: 8 g
- Fat: 5 g
- Saturated Fat: 3 g
- Carbohydrates: 30 g
- Fiber: 4 g
- Sugars: 20 g
- Calcium: 20% of the Daily Value (DV)
- Vitamin C: 70% of the DV
Notes:
- For a Protein Boost: Add a scoop of protein powder or use Greek yogurt.
- For Extra Fiber: Add 1 tablespoon of chia seeds or flaxseeds.
- For a Tropical Flavor: Use a combination of pineapple, mango, and banana.
- For a Green Smoothie: Add a handful of spinach or kale. You can also add half an avocado for extra creaminess and healthy fats.
- For a Vegan Smoothie: Use non-dairy milk (almond, soy, coconut) and a plant-based yogurt.
