Vanilla-Fruit Smoothie
Published April 23, 2013
Evan Sung for The New York Times
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Ingredients
2 cups soy, rice or almond milk, or silken tofu, or yogurt
½ cup apple or orange juice or water, or as needed
½ teaspoon vanilla extract, or a couple of slices of peeled ginger, or a little honey or maple syrup, all optional
½ frozen banana, optional
2 cups unsweetened frozen fruit: peaches, cherries, blueberries, pineapple or just about anything else
Nutritional analysis per serving (2 to 4 servings)
20 grams carbs; 162 calories; 1 gram monounsaturated fat; 2 grams polyunsaturated fat; 1 gram saturated fat; 5 grams fat; 3 grams fiber; 16 milligrams sodium; 12 grams protein; 13 grams sugar
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Combine everything in a blender. Pulse the machine, then turn it on and purée until smooth. If you’re not getting enough action, add juice or water a little at a time until the machine gets a grip. Serve immediately.
Private Notes
Comments
3tablespoons of hemp seeds (hearts) will give you ten grams of protein, ten grams of polyunsaturated fat and a fair amount of trace elements for 180 calories. The seeds are soft and blend to give some body to your smoothie. There are more stats than what I listed. Consider adding/subbing in!
I make a smoothie Monday thru Friday, love using fresh mango's and add a tablespoon of Chia seeds for the Omega 3's! This will also keep well for one day so you can make 2 at once.
This is flavorful because it does not call for ICE. Ice in a smoothie just dilutes the flavor and creates a frothy texture that I don’t care for). Always use some frozen fruit instead, either the banana or the other main fruit(s). You do NOT need any sugar, the fruit provides plenty (as long as you don’t use ice!).
I add some olive oil to the mix, and use blackberries, raspberries, and blueberries along with some vanilla protein power, collagen, and a touch of maple syrup. I’ve also used cottage cheese before instead of the protein powder and added some vanilla extract in that case. So many ways to tweak this recipe!
This is a very flexible recipe, and some combos work better than others. Certainly, frozen blueberries are excellent and almond milk seems better than soy, though does cost more. Peaches add great texture and I did spot flax in one of the comments, which also works well. I've also done a cacao version. The only one that wasn't quite 5 star was when I tried strawberries, probably needs a concentrate to boost the flavor.
It is great, but it is very strong on the Ginger and Vanilla Extract. Avocado is a good substitute for the frozen banana.