Healthy Fruit Smoothies

Bananas provide energy in their high content of carbohydrates and potassium, which makes them great if you've got an active day. Adding  bananas to your smoothie also helps to restore the electrolyte balance in your body which is important after a workout. Diets high in foods containing potassium (such as bananas) significantly lowers the risk of  a stroke. Drinking fruit smoothies can help you reach the recommended intake of fiber, which is 25 grams for women and 38 grams for men.  

Ingredients:

Banana: To make this berry last longer (yes, banana is a type of berry)  you can freeze them, or just use them straight from fresh. Bananas are great for smoothies because they provide a creamy base without the fatness of dairy. Their flavor complements a variety of fruits such as strawberries, blueberries, pears, apples and pineapple.

Complementing fruits: Berries are a wonderful, cheap way to add great flavour to smoothies as in Summer they can be picked locally. They can be bought frozen all year round, which can bring a refreshing chill to your drink. As well as buying, or keeping them frozen, you can grow your own right in your back garden! Strawberry plants can be bought at garden centers. We have a small plot of Alpine strawberries growing, but these rely on sunny weather. If you're living somewhere in the world with hot weather, then these might be easier to grow.

Liquid: Our favourite liquid base (because you know I'm all about that bass) is any type of organic fruit juice, which can be bought super cheap anywhere. Spring water, almond milk, coconut milk and fresh squeezed juice are also good options. However, be careful when using dairy milk, I felt it made the texure too thick, and contrasted with the tartness of the berries we chose. Don't be afraid to experiment with new flavours, the whole point of smoothies is to try new combinations and find what you like best. You could try using fruit yoghurt instead of milk for a thicker texture. 

 Adding a  handfull of porridge oats transforms the smoothie into a very balanced breakfast, as they nutritious whole grains and are rich in natural fibre. They promote a healthy bowel and are also slowly digested, which means they keep you going for longer.

Step 1 

It is good to have at least one frozen ingredient, because it chills the smoothie, but too many frozen fruits blocks the blender. If all your ingredients are fresh, then a few ice cubes will have the same effect. We chose to use a handful of frozen, mixed berries (blackcurrants, blackberries, cherries, grapes and cranberries), and one ripe banana. The base we used was 200 ml of orange juice.

Step 2:

We put the liquid in first, then the banana and other berries. This way the banana doesn't clog the blade. The blender we use is George Home Twist & Go Personal Blender. They didn't have the one we were looking for in stock, so we gave this one a go as it was cheaper anyway. It blends nicely, and it so easy to clean! It's good for running too, and it's small and durable. 

Step 3:

You can only blend the smoothie for 30 seconds at a time, or the motor will overheat. We find it takes about 2 minutes to get the consistency even, but it's all down to personal preference. After blending, pour a small amount into your glass and see if you like it. Is the banana too over powering? Are there still lumps? Add more fruit if needed.  We find our smoothies to usually serve 2. Our smoothie turned out a soft shade of magenta, but don't feel all smoothies have to be fruit. There are a wide range of green smoothie recipes online, which you should check out online, which you should check out.      

The average shop smoothie has about  10 teaspoons of sugar in it.  A large McDonald's Bananaberry Bash Smoothie has the equivalent of 20 teaspoons of sugar. By making your own, you can control what you put in it. Me and my sister have never found it needed extra sugar, due to the natural sugars found in fruits, but it's your choice. 

My favourite thing about making smoothies is learning, and experimenting with new flavour combinations.  I'd love to hear any thoughts and tips you might have!