Smoothies are a type of cold drink made from a liquid such as milk, fruit juice or water, crushed ice or ice cubes, or frozen fruit and a variety of fresh fruits and vegetables that typically reflect each individual’s taste. I like bananas, pineapple, peaches and strawberries. Popular vegetables include kale, spinach, carrots, celery, and beets, to name a few.
Smoothies are easily adapted to a vegetarian or vegan diet by substituting soy, coconut, or almond milk for cow’s milk. Fruit juices without added sugars can be chosen since the fruits themselves have their own natural sweetness. Other flavors can be included by adding honey, carob powder, and maple syrup, and additional fiber by adding wheat bran or flax seed powder.
Smoothies are blended in an electric blender until the fruit and ice are liquified. I prefer to use at least some frozen fruit so I don’t have to use ice.
Recipe – Roasted Blueberry and Coconut Smoothie Bowls
1 pint blueberries
2 Tbsp. honey
1/4 tsp. sea salt
1 cup plain soy or almond yogurt (can use vanilla or strawberry)
1 large banana
1/4 cup coconut cream
1 cup ice
Coconut flakes, miniature bananas, alfalfa sprouts, carob chips, crushed graham crackers, or granola.
- Heat your oven to 400° and place the blueberries on a cookie sheet (one with a rim so the berries don’t roll off) and drizzle the honey on top. Sprinkle with the salt.
- Roast the blueberries for about 10 minutes.
- Remove the berries from the oven and strain off as much juice as you’d like. If you keep all of the juice, it will give your smoothie a thinner consistency.
- Place the berries, yogurt, banana, coconut cream, and ice in a blender and blend on high until smooth.
- Pour the smoothie into a bowl and cover with desired toppings.