Dietitian Daphne Smoothies from Dietitian Daphne on Vimeo.
This is great to make the smoothie base once and keep in the refrigerator all week. It can also be poured into popsicle maker and frozen for a cold treat.
- liquid-cow or goat's milk, almond milk, coconut milk, plain yogurt, kefir, water, or coconut water
- fruit-frozen is best-banana, strawberries, blueberries, raspberries, blackberries
- vegetable-spinach or kale
- fat-coconut oil, canned coconut milk, nuts (almonds, cashews, walnuts), nut butters ( such as almond butter), seeds (chia seeds, pumpkin seeds, sunflower seeds)
- In the blender, add 6-8 ounces of the liquid of your choice per serving.
- Add frozen fruit, equivalent to 1 piece of fruit per serving, and veggie, about 1 cup.
- Add your choice of fat (1-2 Tbsp), then blend all together.
- Pour it into a cup and if you have any leftovers they are perfect to pour into a popsicle mold for popsicles.
Is there anything wrong with adding a little Stevia and vanilla to this to satisfy one’s sweet tooth?
There’s nothing wrong with adding stevia or vanilla to sweeten it a bit. You can also use erythritol as a sweetener.
Hi what are examples of fat to add in smoothie
That’s a great question. The most common fats would be any version of nuts or seeds, such as almonds, almond butter, pumpkin seeds, milled/ground flax seeds, sunflower seeds or sunflower seed butter. Chia seeds are also a great addition and will also thicken the smoothie some if you like it on the thicker side. Additionally you can use peanut butter. Other types of fat include avocado (which you can now buy in frozen avocado chunks) or canned coconut milk is another great one. The latter two will provide a nice creamy texture to the smoothie.