Although fruit smoothies are popular largely due to their taste, they also pack a nutritional punch. Fruit smoothies are typically high in fiber, low in fat, and loaded with vitamins, minerals, and antioxidants. While there are literally hundreds of ways to make fruit smoothies, with varying tastes and textures, making a fruit smoothie is simple and only requires a few ingredients.
Basic Ingredients of a Fruit Smoothie
Chopped fruit: A smoothie's base is chopped fruit, either one type of fruit or several. When looking for the most nutritional value, berries are an excellent choice of fruit to use in a smoothie. A study published in the American Journal of Clinical Nutrition found blackberries, strawberries, raspberries, and blueberries to be the fruits ranked highest in antioxidant phytonutrients.
In addition to being high in antioxidants, berries are an excellent source of fiber, vitamins such as the B vitamins, C, and K, and also minerals such as manganese, potassium, and copper. Strawberries also contain omega-3 fatty acids.
Thickener: Both ice and frozen fruits can act as a smoothie thickener. Low-fat yogurt, which is a great source of calcium and amino acids, can also be used to thicken a fruit smoothie.
Liquid: A liquid is needed to ensure that a smoothie will blend smoothly. Using fruit juices such as grape, cranberry, orange or pineapple are not only a good source of antioxidants, but also count as a serving of fruit. Other liquids that can be used include low-fat milk, skim milk or soy milk.
Flavor Enhancer: Using a flavor enhancer is optional, but to add even more nutritional value, cinnamon is a good flavor enhancer and provides many health benefits such as controlling blood sugar, improving colon health, and protecting against heart disease.
Extracts such as vanilla or almond extract are sometimes added to enhance flavor in a fruit smoothie as well.
Fruit Smoothie Ingredient Measurements
- 1 part fruit
- 1 part liquid
- 2 parts thick base
To make a fruit smoothie, use 1/4 cup fruit, 1/4 cup liquid, and 1/2 cup of thickener. Measurements are not set in stone and more liquid can be added to make the smoothie less thick in consistency or for a milkshake-like smoothie, more thickener can be added. The best part about making smoothies is experimenting to get exactly the type of smoothie desired.
Once fruit, thickener, liquid, and flavor enhancer, if any, are chosen and measured, place all ingredients in a blender and blend until smooth….quick and easy.
For added nutrition, supplements are often added to smoothies. Some common supplements added to fruit smoothies are soy or whey protein powder, vitamin C powder, wheat germ or ground flaxseed.
