How To Make A Gourmet Fruit Smoothie At Home

Yesterday I told you about my smoothie maker.  Today I'm going to show you how to make a gourmet fruit smoothie at home.

• Eat beyond strawberry and banana.  

An easy rule of thumb to follow is to eat fruits that are in season.  Here are some tips for winter.

- - Cranberries pack a powerful antioxident punch.  As a bonus, cranberries have a long shelf life in the refrigerator.

- - Apples are the basis of most fruit juices sold in America, therefore they lend a familiar base flavor to smoothies.  Apples can be added with the skin on as long as the core is removed.  For a less pulpy smoothie, peel the apple prior to cutting or coring.

- - Veggies can be added to the equation. Yes, you read correctly.  V-E-G-E-T-A-B-L-E-S.  In small doses, they will not hurt you!   Go for tiny tastes.   A slice of avocado.  A few shredded carrots.  A bit of celery.  A sprig of cilantro.

• Yogurt sparingly.

The mass marketed yogurts in America, even the "plain" flavors or "Greek" yogurts, are loaded with sugars that are empty calories.  The question is then, How to make a smoothies without yoghurt, the "go-to"?  First you do not need to exclude yoghurt entirely.  Try to simply cut back on it while adding small amounts of other proteins as a substitute.

- - Egg whites are a time-tested way to add protein.  However, I do not regard eggs as the best way to add protein to a smoothie, due to the health risks of consuming raw egg products.  Stay away, salmonella!

- - Good old milk is an option that's readily available, although admittedly not for everyone. My smoothie tactic is often to add a small amount of milk in combination with other liquids.  The lactose and sugars in a small amount of milk with not irritate most people's digestion nor tip the scales.  My mantra on milk in smoothies is to use milks in moderation.

One type of milk that's used often enough is coconut milk or, preferably, coconut water.  Coconut beverages are becoming more commonplace across the U.S. these days.  As with regular milk, you need to watch the amount of sugars in the drink.

- - Whey protein is the best option I've found.  Whey fills you up without weighing you down with the "full" feeling you get from drinking a glass of milk (or yoghurt).  A smoothie with whey tastes somewhat like the protein shakes by Naked, Odwalla, or Starbucks except that you can customise (cut back) the amount of whey according to your own taste, which makes it much more palatable in my opinion.

Packets of flavored whey protein are found at health stores and vitamin shops for about $2 each and they come in yummy flavors like chocolate and peach.  You do not have to use the full packet in one smoothie.  Doing so might overload your tummy or your tastebuds.  Too much whey has a chalky taste.  I use 1/3 to 1/2 packet per smoothie.

Incidentally, whey is a dairy byproduct.  Therefore, you should consult your doctor to ensure that whey protein is suitable for your diet.  For obvious reasons, whey is not recommended for vegans or anyone with lactose intolerance.  I want all the vegans and lactose intolerant people out there to know that you are not left in the cold, however!  Soy-based and non-soy based protein alternatives are available.  There are even low-lactose whey protein powders on the market for those with some limited tolerance of lactose.

When considering any whey or non-whey protein, do be sure to examine the amount and source of sugars.  How is the product sweetened?  (Natural sugar, sucralose, aspartame, stevia)  The reason we examine sugars is to evaluate whether we are substituting high-sugar yoghurt with high-sugar powder.

Do your homework and consult with experts to find a protein product that works for you.  Many health insurance plans, such as Blue Cross Personal Choice in Philadelphia, cover annual sessions with a registered dietitian.  You might be surprised at the results!

• Go nutty, seedy and spicy!

Nuts are an excellent source of protein and "good" oils.  Walnuts, almonds, pecans - - All can be added to your smoothie.  Seeds are another excellent source.  Flax seed is the most common.  Sesame seed is another choice.  I strongly recommend using seeds very lightly at first, then gradually increasing the amount of nut seed to your preferred taste.

What about oils?  Well, nut oils including olive, sesame and grapeseed, are fine to add to a smoothie, provided they are added carefully so as not to overpower the flavor of the smoothie or alter its texture.

Some people are concerned with finding ways to mask the flavor of nuts in their smoothie.  You do not necessarily need to reach for pure sugars nor sugary fruits like strawberries to counter the taste of nuts in your smoothie, my dear readers!  Spices are an effective way to add low calorie flavor.  Cinnamon, cardamom, ginger, lemongrass are a few ideas to get you started.  Who are we kidding, though.  Go ahead and sprinkle some apple-pie spice or pumpkin-pie spice in that smoothie.  Yes, there are trace sugars in some spices, and yes, it's OK, you're allowed to use sugars in moderation.  It's better than holding the sugar can over the blender and pouring it blindly into the mix.

With my smoothie tips, you have the tools you need to create a gourmet fruit smoothie at home.  Bon Appetit!