Basics’ Smoothie Builder
Serving Size:1|Prep Time:varied|Cook Time:varied
Directions
How-To Guide:
  1. 8-12 ounces liquid
  2. 3/4-1 cup fruit or vegetable, fresh or frozen
  3. 3/4-1 cup vegetable, fresh or frozen (optional)
  4. 1-2 tablespoons protein
  5. 1-2 tablespoons nutrient boosters (optional)
  6. A few ice cubes (optional)
  7. Starting with liquid, combine all ingredients in a blender, puree, and serve in your favorite glass!
Blueberry Zinger
  1. 6 fl. oz orange juice
  2. 2 fl. oz fresh lemon juice
  3. 1 cup frozen blueberries (substitute for 1 cup fresh blueberries & handful of ice cubes)
  4. 1 handful spinach
  5. 2 tablespoons plain full-fat yogurt
  6. 1 tablespoon finely chopped ginger root
Chef’s Narrative
Smoothies can be a simple and convenient way to incorporate more fruits and vegetables at breakfast, eat a meal on the go, or provide quick supplemental nutrition after heavy exertion. Depending on ingredients and volume, smoothies may serve as a meal or a snack
Recipe Substitutions
Varied
Ingredients
Liquids Options
  • Coconut Water
  • coconut milk
  • Hemp Seed Milk
  • Herbal Iced Tea
  • Kombucha
  • Milk or Kefier
  • Nut Milk
  • Oat Milk
  • Purified Water
  • Quinoa Milk
  • Soy Milk
  • Vegetable Juice
  • 100% Fruit Juice
Fruit Options
  • Acai
  • Apple
  • avocado
  • Banana
  • Berries
  • Cataloupe
  • Cherries
  • Coconut Meat, Young
  • Dragon Fruit
  • Mango
  • Papaya
  • Peaches
  • pears
  • pineapple
  • Prunes
  • Watermelon
Veggie Options
  • carrotscooked
  • cucumber
  • kale
  • pumpkincooked
  • spinachcooked
  • yamscooked
Protein Options
  • Canned beansrinsed
  • chia seeds
  • Cottage cheese
  • Cooked Quinoa
  • Hemp Seeds
  • Nut + Seed Butter
  • Whole nuts + seeds
  • plain yogurt
  • Plant-based protein powder
  • Whey protein powder
Nutrient Booster Options
  • Beet juice or powder
  • ginger root
  • Gluten-free oats
  • Ground flaxseeds
  • Matcha
  • Spirulina
  • Tart cherry juice
  • Turmeric Root or Powder
AllergensVaried