- 2 C any milk (cow or unsweetened: almond, hemp seed, soy, for the most protein)
- 1-2 C fruit (fresh or frozen), canned or cooked pumpkin, or sweet potato
- Protein (2 tablespoons plain protein powder or nut butter, ¼ cup silken tofu, or ½ cup pasteurized egg whites)
Optional extras:
- Fats (1 tablespoon ground flax seed or oil, slice avocado, 2 tablespoons coconut milk) Fiber (1 tablespoon ground flaxseed, oat bran, whole rolled oats)
- Sweeteners, to taste (banana, juice or agave nectar)
- Spices, to taste (cinnamon, cardamom, ginger, clove, nutmeg)
Put all ingredients into a good (sturdy) blender and blend until smooth.
Yield: about 3 cups
Notes:
Think about combina tions that you like when mixing and matching, such as nut butter and chocolate, or pumpkin and apple pie spices, or tropical fruits and coconut.
If you use presweetened milk or tropical fruits, omit extra sweeteners. Add sweeteners last, in any case, and taste smoothie before adding them, as you may find them unnecessary.
Don’t ignore the extras-smoothies are a great way to add extra fiber or Omega 3 fatty acids