Tabla de contenidos para Smoothies 2022 en Smoothies

For years, I ate the same breakfast every day: a bowl of yogurt and granola with a handful of berries. Easy and simple, yes, but also a bit repetitive. So when a family member offered a hand-medown blender, I jumped at the chance to switch up my morning routine. I’m about a year in to enjoying daily smoothies, and I’ve never looked back. The variety! The flavors! The convenience! I’m a smoothie convert and completely hooked. I’m guessing you picked up this issue because you are too—or at least you’re smoothie-curious. Welcome! I’m excited to share this recipe collection. If you’re new to smoothies or looking for tips, start with our intro guide (p. 4), which includes our Test Kitchen’s recommendations for equipment, tips for freezing fruit, and suggestions for…

Sunrise Power Smoothie START TO FINISH 10 minutes 1 banana, peeled, sliced, and frozen½ cup frozen cubed mango½ cup frozen sliced strawberries¼ cup vanilla nonfat Greek yogurt¼ cup tangerine juice or orange juice In a blender combine all ingredients. Cover and blend until smooth, stopping to scrape sides of blender as needed. Makes 1 serving (1½ cups). PER SERVING 255 cal., 1 g fat (0 g sat. fat), 2 mg chol., 25 mg sodium, 58 g carb., 6 g fiber, 41 g sugars, 8 g pro. TIP If you don’t have time to freeze the banana, add ½ cup ice cubes before blending. Orange-Vanilla Smoothies START TO FINISH 10 minutes 1 cup milk2 navel oranges, peeled and sectioned2 tsp. vanilla2 tsp. honey¾ cup ice cubes1 cup loosely packed baby spinach (optional)…

Green Apple Smoothies START TO FINISH 10 minutes ½ cup milk½ cup water1 cup fresh spinach¼ cup lightly packed fresh mint leaves½ of a Granny Smith apple (unpeeled), cored and cut up1 banana, peeled, sliced, and frozen Honey In a blender combine first four ingredients (through mint). Cover and blend until smooth. Add apple and banana. Blend until creamy. Sweeten to taste with honey. Makes 2 servings (1¼ cups each). PER SERVING 126 cal., 1 g fat (1 g sat. fat), 0 mg chol., 46 mg sodium, 26 g carb., 4 g fiber, 17 g sugars, 4 g pro. Kale-Spirulina Smoothies START TO FINISH 10 minutes 1½ cups refrigerated unsweetened almond milk2 cups chopped stemmed fresh kale1 banana, peeled, sliced, and frozen2 Tbsp. almond butter½ tsp. spirulina powder (tip, p. 60)1…

Mulled Pomegranate-Berry Smoothies HANDS ON 10 minutes  COOK 10 minutes CHILL 1 hour 1 cup pomegranate juice1 Tbsp. purchased mulling spices or Homemade Mulling Spices4 cups frozen mixed berries⅓ cup vanilla nonfat yogurt Pomegranate seeds (optional) 1. In a small saucepan combine pomegranate juice and mulling spices. Bring to a simmer. Simmer, covered, 10 minutes. Remove from heat. Transfer to a heatproof bowl. Chill at least 1 hour before using. Strain, discarding spices. 2. In a blender combine chilled mulled pomegranate juice, frozen berries, and yogurt. Cover and blend until smooth. Top with pomegranate seeds (if using). Makes 2 servings (1¾ cups each). HOMEMADE MULLING SPICES In a resealable bag combine 4 cinnamon sticks, 3 whole star anise, 1½ tsp. whole allspice, 1½ tsp. whole cloves, ¼ tsp. green cardamom…

Peach and Golden Beet Smoothies START TO FINISH 20 minutes 2 cups frozen sliced peaches1 cup unsweetened almond milk½ cup shredded, peeled golden beet½ cup halved yellow cherry tomatoes2 Tbsp. almond butter2 Tbsp. honey2 Tbsp. lemon juice In a blender combine all ingredients. Cover and blend until smooth. Makes 2 servings (1½ cups each). PER SERVING 265 cal., 11 g fat (1 g sat. fat), 0 mg chol., 162 mg sodium, 41 g carb., 6 g fiber, 34 g sugars, 6 g pro. Carrot-Cantaloupe Smoothies START TO FINISH 10 minutes 3 cups frozen cubed cantaloupe1 cup coarsely shredded carrots1 tsp. orange zest⅔ cup freshly squeezed orange juice½ cup plain whole milk Greek yogurt¼ cup coconut water2 Tbsp. pure maple syrup½ tsp. ground turmeric In a blender combine all ingredients. Cover and…

A NOTE ABOUT FRUIT We call for frozen fruit in most recipes in this issue. Freezing the fruit before blending keeps the smoothies cold and improves the consistency. When we call for frozen fruit, we are always calling for plain frozen fruit, not fruit in syrup or sauce. (For tips on freezing your own fruit, turn to p. 9.) COMMON ISSUES AND HOW TO SOLVE THEM Help! My smoothie is blending unevenly and/or sticking to the sides of the blender. Fix: Stop the blender and scrape down the sides with a flexible silicone spatula. Help! My smoothie is too thin. Fix: To thicken smoothies, place the blended drinks in the freezer for 5 to 10 minutes. Help! My smoothie is too thick. Fix: To thin smoothies, add a few ice…

Line a baking pan or tray with parchment or waxed paper. Wash and dry fruit, then chop or slice into uniform pieces. Spread sliced or chopped fruit in a single layer on prepared pan. Freeze for at least 1 hour. Once frozen, use or transfer to a freezer-safe bag. Label the bag with the type of fruit, the amount, and the date. Frozen fruit will keep up to 3 months. WASTE NOT! If you have fruit starting to go bad, freeze it using the directions above. KITCHEN HACK: Keep a note on your freezer reminding you what fruit you have inside and the date it was frozen.…

INSPIRED BLEND These flavors recall lassi, the traditional spiced yogurt drink of India. Mango Lassi Smoothies START TO FINISH 10 minutes 1 cup frozen chopped mango1 6-oz. carton plain low-fat yogurt½ cup milk2 Tbsp. honeyGround cardamomFresh mint leaves (optional)Sliced fresh mango (optional) In a blender combine first four ingredients (through honey). Cover and blend until smooth. Sweeten to taste with additional honey. Top with ground cardamom and (if using) fresh mint and/or sliced fresh mango. Makes 2 servings (1 cup each). PER SERVING 206 cal., 3 g fat (2 g sat. fat), 13 mg chol., 59 mg sodium, 36 g carb., 1 g fiber, 35 g sugars, 11 g pro. Golden Smoothies START TO FINISH 10 minutes 1 cup frozen cubed pineapple1 cup frozen cubed mango2 cups plain kefir*½ cup coconut…

Go-Green Smoothie Bowls START TO FINISH 15 minutes 1 medium mango, seeded, peeled, and chopped2 cups packed fresh spinach1 cup vanilla soymilk or dairy milk1 cup chopped stemmed fresh kale1 medium apple, cored and cut into wedges1 tangerine, peeled and sectioned1 Tbsp. ground flaxseeds1½ to 2 cups ice cubes⅓ cup plain nonfat Greek yogurt1 cup shredded fresh spinach1 cup sliced green apple (optional)2 tangerines, peeled and sectioned (optional)2 tsp. flaxseeds 1. Reserve ⅓ cup chopped mango. In a blender combine the remaining mango and next six ingredients (through ground flaxseeds). Add 1½ cups ice cubes. Cover and blend until smooth. Add additional ice as needed to reach desired consistency. 2. Pour into four bowls. Swirl in yogurt and top with reserved mango, the spinach, sliced apple and tangerines (if using),…

Strawberry Cheesecake Smoothies START TO FINISH 10 minutes 2 cups frozen sliced strawberries1 cup milk½ of an 8-oz. pkg. cream cheese¼ cup strawberry jam2 Tbsp. powdered sugar1 tsp. vanilla1 to 2 Tbsp. graham cracker crumbsWhole fresh strawberries (optional) In a blender combine first six ingredients (through vanilla). Cover and blend until smooth. Serve topped with graham cracker crumbs and strawberries (if using). Makes 2 servings (1½ cups each). PER SERVING 470 cal., 22 g fat (13 g sat. fat), 67 mg chol., 268 mg sodium, 60 g carb., 3 g fiber, 43 g sugars, 8 g pro. This garnish is over the top but, oh, so worth it! HOMEMADE CHOCOLATE MILK Whisk together 1½ cups milk and 1½ to 3 Tbsp. chocolate-flavor syrup. Black Forest Smoothies HANDS ON 10 minutes SOAK…

A. BLENDER You will need a blender for every recipe in this book, but any type will work. If you have a high-powered blender, it should take slightly less time to reach the desired consistency. Plus, more power means smoother results when using crunchy ingredients like nuts and carrots. B. SILICONE ICE MOLDS These can be handy for freezing smoothies or ingredients ahead of time. Cubes easily pop out of the flexible silicone material. C. REUSABLE SILICONE BAGS Use these to store fruit that you freeze yourself or to hold portions of smoothie ingredients ahead of time. Stock up when they go on sale, or build your collection one bag at a time. D. FLEXIBLE SILICONE SPATULA These handy tools are great for scraping down the sides of a blender…

Berry Smoothie Cubes HANDS ON: 15 minutes FREEZE: overnight 2 cups fresh strawberries, hulled and coarsely chopped2 cups fresh blueberries or raspberries½ cup orange juice or apple juice1 banana, sliced1 6-ounce container plain Greek yogurt¼ cup honey 1. In a blender combine all ingredients. Cover and blend until smooth. 2. Pour berry mixture into compartments of ice cube trays. Freeze overnight or until firm. Transfer frozen cubes to a 1-gal. freezer bag. Seal bag and freeze up to 6 months. TO MAKE A SMOOTHIE Place 5 or 6 frozen cubes in a blender. Add ¾ cup unsweetened almond milk, oat milk, coconut milk, or other desired milk. Cover and blend until smooth. Serve immediately. Makes 6 servings (1½ cups each). PER SERVING 138 cal., 1 g fat (0 g sat. fat),…

COFFEE CUBED Fill ice cube trays with coffee. Freeze 4 hours or until firm. How strong you brew your coffee helps determine the flavor of the smoothie. If you like bold coffee flavors, brew stronger coffee for this smoothie. For a less-pronounced coffee flavor, brew regular-strength coffee. Caramel Latte Smoothies HANDS ON 10 minutes FREEZE 4 hours 1½ cups brewed coffee, cooled and frozen in cubes (tip, left) 1 cup vanilla yogurt ¼ cup milk 2 Tbsp. caramel-flavor ice cream topping In a blender combine all ingredients. Cover and blend until smooth. Drizzle additional caramel topping onto the insides of two glasses. Pour smoothie into glasses. Makes 2 servings (1¼ cups each). PER SERVING 181 cal., 2 g fat (1 g sat. fat), 9 mg chol., 154 mg sodium, 33 g…

Cocoa-PB-Banana Smoothies START TO FINISH 10 minutes 1 banana, peeled, sliced, and frozen1 5.3- to 6-oz. carton vanilla nonfat Greek yogurt½ cup ice cubes½ cup fat-free milk½ cup fresh baby spinach2 Tbsp. creamy peanut butter1 Tbsp. unsweetened cocoa powder Fresh banana slices (optional) Honey (optional) In a blender combine first seven ingredients (through cocoa powder). Cover and blend until smooth. Top with fresh banana slices, a drizzle of honey (if using), and/or a sprinkle of additional cocoa powder. Makes 2 servings (1 cup each). PER SERVING 218 cal., 9 g fat (2 g sat. fat), 3 mg chol., 126 mg sodium, 25 g carb., 3 g fiber, 17 g sugars, 13 g pro. Blueberry-Almond Butter Smoothies START TO FINISH 10 minutes 1½ cups frozen blueberries1 banana, peeled, sliced, and frozen2 cups…

LEMON CURD Lemon curd is a creamy spread made from lemons, sugar, eggs, and butter. You can find it in the baking aisle of well-stocked grocery stores. Lemon Cream Pie Smoothies START TO FINISH 10 minutes 1½ cups vanilla Greek yogurt1 cup milk, frozen in cubes*⅓ cup lemon curd½ tsp. lemon zest Shortbread cookies (optional)Whipped cream (optional) In a blender combine first four ingredients (through lemon zest). Cover and blend until smooth. Serve topped with a shortbread cookies, whipped cream, and/or additional lemon zest (if using). Makes 2 servings (1½ cups each). *TIP Fill an ice cube tray with the milk. Freeze 4 hours or until firm. PER SERVING 394 cal., 9 g fat (5 g sat. fat), 58 mg chol., 165 mg sodium, 62 g carb., 5 g fiber, 57…