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easy smoothie recipe

Wed 6th, Jun, 2012

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G’day from my old cottage, logging in today with easy smoothie recipes – well not really recipes more just the way I have been doing it.

So I don’t know if you’ve gathered but I am a gal who likes to take the easy route in a lot of things in life, I like to wing it.  Often.  And I have concocted many ways in many things to get good results (hello slow cooker and one-bowl baking, hello Mavi jeans) but with minimal effort.

However where one’s health is concerned there ain’t much room for winging it and as I have gotten older I appreciate that a whole lot more and I think about what goes in to this old bod quite a bit….

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…for most of the time and for most of my life I like simple, easy food, made with real ingredients without the addition of chemicals… real butter yes please, don’t even think about offering me something called Flora ;-) , full fat milk in my coffee, all the way, red meat, you betcha…I have always thought it quite simple really, eat those things in moderation and balance it out with shed loads of the good stuff (purrlease those diet purists that pooh pooh such things as red meat in the smugness of their latest fad have always had little impact on a real girl with a budget, with real kiddos and a husband who, mostly, has an appetite for England)

 

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So, despite this belief in real food living, in butter, and fat and cheese and carbs alongside that I have always tried to include a glut load of the green and colourful stuff to soak it all up and even it all out and it’s always worked out pretty well…

…but a few months into this year and as my life has gotten busier, there were, ahem, rather a lot more of the butter and carbs bit and a lot more of winging it in the old fruit, veggie and colourful bit…winging it had been happening too often….I noticed that I was far from stuffing my face with Maccas every mealtime but that during the daytime I was  grabbing something on the run too often…and one day as I packed my the Beach Cottage kiddos a stack loads of veggies and fruit in their lunch while myself feeling already shattered, I realised duh that I was winging it too much…

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So I looked around for a quick fix….a down-in one healthy, get some vitamins in me PDQ kinda trick, a slow cooker version of the fruit and veggie world.

And much as I hate to sound all healthy and chakras and toxins and energy boosters, this post is about just that, what I found that is easy, healthy & good – how consuming one of these every day has helped – it’s not an all-healing, all conquering, all nurturing drink in a (vintage) cup that will change your life, but, if you are a busy mum of three who gets a dramatic drop at about 3pm just when the real taxi-driving-headless-chicken stuff begins then this may help.

Having a vat of this stuff in the fridge has helped me a bunch and it’s proving pretty popular here too…

I just make up a few days worth of this in one go, pop it in the fridge and all is well in the world.  Making your own is about a zillion times cheaper than those little bottles you get of fruit smoothie in the supermarket (though have to say I keep a few Nudie boys in my fridge to grab and go too) and it’s not too much effort…I just chop up whatever fruit we have that I like the look of (that normally will be strawberries, raspberries, bananas, apples, oranges, grapes), then add some herbs and veggies, stuff it in the blender and whizz….

I don’t have a fancy pants blender (hello Mr Beach Cottage, KitchenAid please), I have an el cheapo smoothie maker courtesy of this shop and I am very pleased with how it’s going (it’s not on the website but it is an ‘Abode Smoothie Maker”)  - I bought it because I wasn’t sure how this smoothie thing was going to go but so far so good – it comes with two containers to blend the fruit in that come with lids with pourers so once you have whizzed up the smoothie, you just pop the lid on, bung it in the fridge and then just pour from there when you want a glass…too easy!

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 Easy Smoothie Recipe

Tips for Making Smoothies (at home)

 

1. chop your fruit/veggies roughly before adding to the blender

2. add some veggies – I like celery, cucumber, carrot, watercress …

3. add a liquid base with fruit juice (I use juice that I wouldn’t normally buy in a fruit for some variety)

4. a squeeze of lemon or lime is a great boost

5. harness the power of the frozen fruit – this will make the smoothie cold and packed full of the good stuff – I buy frozen raspberries, blueberries, blackberries, cranberries etc…

6. add herbs – quick, easy and simple way to get the beneficial, curative or preventive qualities from herbs down in one quick hit – I just grab from the garden – basil, parsley and anything I fancy throwing in…

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7. add seeds – chia & flax are the ones I use the most

8. throw in a spoonful of coconut oil (I have been using this for a while now it seems to do all the things you hear about it)

 

 

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Of course, I am blogging the healthy things that I am making an effort to get down this forty-is-the-new-thirty throat of mine so that I can drink more Peroni’s.  You knew that though didn’t you ;-)

Seriously this is helping me a lot, much more than I thought it would, I am hardly a fast food unhealthy hoover who doesn’t do any exercise but it is amazing what a dose of one of these can do for one…

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Here are some more combos and clean food /healthy eating things I have been doing…

 

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If you are feeling tired all the time, as I sometimes am, give this a go -  one of these every day about mid-morning has definitely helped me, hence me blogging it…

Do you make these smoothies too?  If so I would love to hear some of your fruit juice smoothie combos and ideas too…and of course any ways you avoid the mid-afternoon slump…

 

Sarah

 

 you might also like this Easy Curried Chicken recipe here 

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 find more Beach Cottage super easy, tried and tested real-girl recipes HERE!

 

 

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60 Responses to “easy smoothie recipe”

  1. Yummm, I’m at work right now and wishing I was sipping on this!! :)

  2. Alyson says:

    Heavens Sarah for a minute there I thought you were eating jam straight out of the jar (and that I had a partner in crime ;) )…you’re right. Probably smoothies are a better option.

  3. My favorite and almost daily smoothie goes like this. ! scoop of whey protein powder (vanilla), 1 handful of spinach, 1 cup of frozen blueberries, and 1 cup water. Blend and there it is – might as well be a blueberry milkshake. So hit’s the spot. And the protein carries me through…

    ps – I’ve been doing coconut oil (instead of butter) on my toasted sprouted grain english muffins. Sounds weird, tastes SO good!

    Jen

    • sarah says:

      Jen, what are the benefits of whey powder and where would you buy it?? x

      • Tiff says:

        Jen, I’ve been using coconut oil for years and never thought to spread it on my toast! I just tried in on wholegrain fruit toast and it was soooo yummy! Thanks for the tip :)

      • Ok, back tracking – last summer I had my bone density checked – it was 15% below normal. Which since I was 39 at the time (now 40), really freaked me out. So I’ve been trying very hard over the last year to increase my weight bearing exercise which in addition to increasing calcium supps is a great way to build bone density (Use it or loose it!) – thus the 30 Day Shred workout dvd’s I’ve been doing ever since. Whey protein is supposed to be one of the best supplement protein sources for building lean muscle, so after I do a weight workout I either make a smoothie with it – or mix it with water… Keeping my muscles fit helps keep my bones strong. Hopefully they are getting stronger – plan to re-check bone density next month. In the mean time I find that the little extra kick of protein helps round out my day – I have delicately balanced mid-life hormones and wacky blood sugar so need to be eating protein every few hours… Any way, here’s a quote I found about whey protein, “Whey protein is a high-quality protein naturally found in dairy. It is a complete protein containing all of the essential amino acids (“building blocks”) your body needs and is easy to digest. Whey protein is also one of the best sources of branched-chain amino acids (BCAA), including leucine, which has been shown to stimulate muscle protein synthesis.” I suppose you could use whatever protein source you wanted, that’s the one the book I was reading recommended so that’s the one I went with. I can buy it in any grocery store/health food store. It’s a bit pricey but I’m worth it, ha!

        • sarah says:

          hmmm you are worth it and so am I!

          I am going to buy some….thanks x

          • Just a heads up – read your labels especially if you are going for a flavored version. They are not all sweetened the same. Some have small amounts of sucralose as the sweetner for example. I have however found brands that offer a non sweetened/flavored version (in a smoothie you just taste the fruit, it just disappears), and brands sweetened with stevia (which is what I’m using currently since I was after “vanilla” so I could drink it mixed with water when in a rush).

    • Carla says:

      Jen I just tried it on grainy bread with Almond butter…………sooooooo yum!!! Thanks for suggesting it…….Im a convert ;)

  4. I am hearing so many good things about coconut oil! Does it sit on the top of the smoothie or does it blend in. They say we should just be eating it by the spoonful.

    So glad to hear of supporters of red meat! We produce the best meat in the world! My husband’s stock and station agency business is based on the trading of cattle, and our own farming practises all centre around producing a fantastic beef product, which includes happy cattle!

    Try placing the orange in the squeezer around the other way, It looks weird, but I think you get heaps more of the juice out.

    • sarah says:

      for me it blends in fine but I have heard for others it doesn’t – not sure why! I just threw it in and it blended fine….I heard that you can warm it up and that helps if it does go all gloopy…

      here’s to your business! I buy Aussie products all the way unless of course it’s English chocolate ;-) x

      thanks for the juicer trick never thought of that x

    • Lady Verbena says:

      Just a couple of months ago I realized I’ve been using the juicer incorrectly… as you say… seems like the correct way is with the half-orange the other way around. Weird but it gets aaaaall the juice and turns the peel upside down. You don’t need to use your muscles this way :)

  5. samantha says:

    i find a smoothie is a great way to start the day off, I’m not really a breakfast person, but recently my body has been trying to tell me it needs a bit more care, less ready made processed stuff and more natural fresh goodness, so I’m getting into the whole smoothie thing. Not tried coconut in it though, something i’ll have to try.

  6. Deanne says:

    I was making something similar in summer but now with the cold mornings upon us – it is harder to do.
    Have been enjoying some berry laden porridge once or twice a week though! Will have to get back into these smoothies though, love a bit of Greek yoghurt in them too!

  7. Tiff says:

    Yum! Love smoothies at our place. I keep peeled bananas in the freezer and add in frozen blueberries & raspberries. Then in goes coconut oil, oats, chia seeds and a bit of water so the blender can actually do its work! It comes out like a soft serve ice cream and the kids beg me to make them anytime they want a snack. I add in spinach when they’ve had a low veggie day. We’ve also done the frozen banana with cocoa powder and milk for a choc-nana hit. I’d make one now but it’s too stinkin’ cold up here today!

    • sarah says:

      oh thanks Tiff…I hadn’t thought of freezing the bananas! duh! great I am so trying that!

      and do you just throw in the oats?

      xx

      • Tiff says:

        Just make sure to peel the bananas first – they are tough to do when frozen and then your fingers end up with frost bite!
        And yep, I just throw in the oats – I don’t mind if it’s a little grainy, but I have made the oats into oat flour by whizzing them in the grinder first and then putting it in.

  8. julie says:

    Hi Sarah,
    I don’t eat red meat – I’ve been vegan/vegetarian for over 20 years – but I do it because I don’t like the way animals are treated. I’m definitely not smug or anything about it.
    Thanks for the smoothie recipe.

  9. Sarah- so much better than the mid afternoon 3pm coffee fix- I gave this up years ago…I have one in the morning only- and I often throw a banana, honey, natural yoghurt & almonds with milk in the blender to get me through the school pickup & after school drop off’s and runs with my three…

    Am going to head to the frozen dept for berries today as this may be the mid morning fix I’m needing- esp with my head cold that’s lingering!

    Enjoy your day and thanks!

    Melissa :)

  10. Carla says:

    Great recipe! I have ALWAYS looked forward to my post workout smoothie and it HAS to have a banana in it ;) I have tried the coconut oil in my smoothie but it just glugged in a ball at the top of my smoothie and made me gag :( Is there a secret to make it blend better? I have heard sooooo many good things about it, I use it to cook curries etc but I might try the previous posters idea of spreading on bread. I have been using spirulina in my smoothies recently….too early to say if its doing any good, it makes it green but doesn’t seem to effect the flavour. Oh and I usually have blueberries in there too ;)

    • sarah says:

      hmmm I haven’t tried spirulina yet! where did you buy it?

      I just chucked the coconut in and whizzed it for a couple of minutes and could hardly taste it…it didn’t clog at all, I was expecting it to be revolting but hardly noticed it was there…I did read online that warming it up first helps with that….???

      x

      • Carla says:

        I bought swiisse soirulina from coles…….this week I stocked up on it as its on special for about $12 (I use a teaspoon of powder). I tried the coconut oil spread on grainy bread with some almond spread and it was yummy beyond belief !!!!! Its easy to spread atm because its hard being winter…..I guess Ill have to keep it in the fridge in summer ;)
        I am gonna try it again in my next smoothie though :) and keep using it for cooking. When you say you are getting benefits from it what sort of benefit do you mean? Stamina, appetite suppressing and good for your skin is what Ive heard.

        • sarah says:

          not suppressing food, I don’t think that would ever happen to me lol! but I dunno I just feel a bit more lively than I was before plus I am using it on my skin too and it’s good! x

          whereabouts in Coles did you find that? x

          • Nst90 says:

            Spirulina is great for energy! I didn’t know you could buy it in powder form, but of course you must.

            Have you tried ginger and/or beetroot in your smoothies? Beet gives it a lovely colour (although yours has already got that happening Sarah ), and ginger gives it a nice zing, it’s a bit addictive :)

  11. Tanya says:

    Sara-

    You are the best! What can I say…I love your sense of humor and your broomstick stories. I’m glad I’m not the only one with a broomstick!!! I’ve been reading your blog for about a year now – everyday I check(except the weekends). You just made me laugh out loud(to myself) again and I just had to finally tell you how much fun I’ve had reading your blog. Love everything about it!!

    Thanks a million!!!!

    • sarah says:

      well thank you very much Tanya!

      did you know my broomstick is whitewashed????

      hahahaha ;-)

      cheers Sarah xxxx

  12. Lady Verbena says:

    Hi Sarah and gals,
    I’m confused now. I haven’t heard about coconut oil and I looked it up in Google. I found this: http://en.wikipedia.org/wiki/Coconut_oil where it says that several health organizations “recommend limiting the consumption of significant amounts of coconut oil due to its high levels of saturated fat”.
    Is this last part accurate? Should we eat coconut oil for all the good things or avoid it due to the fat?

    Thanks for sharing this great idea for eating fruits and veggies Sarah. I’ll try your smoothy. I’m very sorry we don’t have frozen raspberries or any other red fruit here in Argentina :(

  13. Erin says:

    Organic extra virgin coconut oil is amazing…I love the niulife brand and am waiting impatiently for my online order to be delivered.

    My 14 year old son has CFS and I have been making him a hulk shake in the mid afternoon. I just throw in baby spinach and other green things like celery, cucumber, parsley, broccoli, avocado, green apple and then some citrus like a mandarin or orange and maybe some berries. Very green! But super delish and really filling.

    I pour myself a little glass before giving it to him and it really does wake up your brain and boost your energy. It doesn’t give him any energy unfortunately, but I’m sure it is still highly beneficial.

  14. Kat says:

    I can do the whole fruit smoothie thing and was making these most afternoons in summer/autumn when my kiddo’s arrived home from school, but I just can’t get my head around adding vegies and herbs!
    Errr, really? What does it taste like? Or does the fruit hide the taste?
    Great to read that you are finding that eating extra fruit and veg is helping your energy levels.
    I had to smile, as I do the same thing, give my kids lots of fruit and veg in their lunchboxes and skimp on it myself.
    I read something the other day about packing yourself a serve of fruit and a couple of serves of veg. (ie carrot and celery sticks or cherry tomatoes)
    This way it ensures you eat it when out.
    I tend to pack myself an apple and some almonds to munch on when out, rather than get side tracked by cake when I am buying myself and Miss three a hot choc, but must add veg to my list as well.
    Beautiful pics and food styling Sarah!:)

    • sarah says:

      it doesn’t taste of herbs if you put enough fruit in…some combos are more kinda bitter but mostly a no brainer to shove them in!

  15. alison says:

    I peel, wrap in plastic wrap and freeze any bananas that get over ripe. They are excellent mixed while still frozen with low fat soya milk in a blender. You can add protein powder, plain yogurt or honey too.

    alison

  16. Rukmini Roy says:

    I’m actually not a smoothie fan but I’m with you on that Real Food thing. Real is better, anytime. How I loathe margarine, I cannot tell you.
    We use a lot of coconut oil in our cooking, not particularly from where I am but down south. Everything is made in coconut oil. And you’ll also find use of it as a brilliant lip balm (mix in glycerin and rose water) and it also is an excellent moisturizer- so put in a few drops in your tub and you’ll see the difference. It’s specially good in the winters and I guess its winter out there at yours. :)

  17. Aisling says:

    Your piccies look so yummy Sarah. I warn you though that spirulina is vile! Buy a very small bag to start with. And i like pretty much everything ….

    Aisling

    • sarah says:

      ok will do thanks!

    • Nst90 says:

      Oh, I’ve always got mine in tablet form so didn’t know it was blech. Do you think the flavour would be noticeable in a smoothie Aisling?

      Ps I hear kale is good. Its kind of like souped-up spinach. I found some so I’ll let you know how that tastes.

  18. Oh this looks delish. I have some fresh berries, I think I’ll make this yumminess. Thank you for sharing xo

  19. kate says:

    Don’t forget coconut oil is still just adding extra unnecessary fat to your diet. Also it is still a saturated fat that is detrimental to your health, there is still only very little research supporting coconut as a healthy fat. Best to stick to your omega-3′s and the like which have been proven time and time again as beneficial to us. And as for whey protein, don’t you think it’s better to be eating whole foods containing protein so we get all the other benefits they contain?

  20. jennifer says:

    love smoothies and love your recipe!
    I need to buy some frozen berries as the only ones found here are strawberries (Im not complaing I love`em ;)
    coconut oil ? may i have some hints on how to use it with other foods plz?
    xx

  21. Kate (Oxford UK) says:

    Hi sarah – i’m a bit late replying to this, hope you see this message.

    Inspired by your post I’ve started making my myself smoothies for mid afternoon or as a breakfast substitute as I never find time for food in the morning and then I’m starving my the time I get to the office. I’ve so far only got as far as fruit, yoghurt and juice in then but they’re pretty good. I have today managed to get some chia seeds but they are marked up as being for baking.. will they work in my smoothie do you think? Also (sorry, I now see you as a health food guru) have you heard of/used matcha powder, a green tea extract thing. My yoga teacher raves about it on her blog for giving her energy and I’m seeking a second opinion! She puts it in her smoothies.

    i so understand the bit about filling the kids with fruit and veg and then neglecting myself!

    • sarah says:

      hmmm I haven’t heard of matcha powder so I am now googling that!

      well the chia seeds I have are marked the same and I think from what I have read you are meant to leave them sitting in the smoothie for a while…

      I am the same with breakfast, I never eat it but his is helping the energy thing…if you can throw in a veggie the pick-up feeling is enhance a lot – easiest thing (especially as they will be in season for you) is a cucumber or just some greens, celery is good too …and if you can buy or grow some fresh herbs these are fantastic to boost it…

      today I had pineapple, blueberries (frozen), fresh basil leaves, lemon, figs and kiwi in mine topped up with grape juice – lovely!

      keep it up, you are worth it :-) x

  22. StylishKylie says:

    HI Sarah
    Since going dairy-free recently I haven’t made a smoothie – I always made it with milk. Your smoothie recipe inspired me so this morning I made a smoothie using fresh pressed apple juice, chia and mixed berries. It was lovely. Afterwards, deciding that smoothies can taste good without milk, I looked through my recipe books and found my Innocent Smoothie recipe book. Have you got it? You’d love it – great recipes and so very tongue in cheek British!
    Thanks for gining me a dairy-free choice for breakfast. Now I have to read through the comments to see what other people came up with.
    Kylie

  23. [...] oil is also very good for you. Despite its local abundance I didn’t try it until i read this article. Sarah also suggests to make big batches. I would, but my kitchen is tiny. If you have the fridge [...]

  24. Vicky says:

    Hello Sarah =)
    I linked to your blog from an article i wrote since i mentioned your adding VCO and doing big batches =) I really enjoy your writing voice, and the whole vintage whimsical feel of you blog!

    Here is a link if you want to be sure that i cited you =)
    http://doneitfromscratch.wordpress.com/2012/06/25/day-20-want-a-strawberry-basil-smoothie-its-sweet-i-promise/