I’m gonna let you in on a little secret. We’re entering a competition! Yep, a smoothie competition at the end of the month. Because that’s how we roll. And sometimes blend.
Anyhoo, that means we’ve been practicing. A lot. Some fruity combinations worked, some…not so well. But this blueberry banana protein smoothie is one of our winners, and we thought it would be rude not to share it. Especially as Howie made so many nice pictures. And it tastes like cheesecake.
Smoothies are a great way to get some healthy eating into your diets. Let’s take these blueberries as an example: Eat them three times per week and you’re very likely to improve your heart health significantly (1)!
This blueberry banana smoothie is also an absolute protein beast. If you’re after a good workout recovery drink, or just looking to get more protein in your diet in general, then this is the smoothie for you. One serving (without added powder) already boasts well over 20g of the stuff – and with added powder (depending on the variety) will take you closer to the 45g mark. Those are the kind of numbers that would make Arnie blush.
How To Make A Smoothie
There are several things almost every smoothie will have in common. That’s because of these steps:
Choose some fruits. These can be anything you want, fresh or frozen, doesn’t matter. Your favourites, or a classic combo like mango and pineapple are a great place to start. We’ve gone for blueberry and banana in this example. 2 cups is about right. Put them in the blender.
We prefer water or a variety of milk, there are so many to choose from. Soy milk, cow’s milk, rice milk and almond or another nut milk are all great in a smoothie. Coconut milk/water goes really nicely with pineapple, amongst others. Experiment, it’s hard to go wrong! 1 cup should do it. Put it in the blender.
3 – The Body.
After fruit, this will make up the main part of your smoothie. Yogurt (dairy or otherwise) is a very popular choice here, although we tend to use cottage cheese (like in this recipe) for that low fat, extra protein hit. Silken tofu is also really nice and creamy, though we’re unsure how healthy it is. Whatever you choose, ½ – 1 cup is about right. Make your choice and put it in the blender.
4 – The Topping.
Now’s the time for adding that special something. Chia seeds are an all-round powerhouse, with so much to recommend them. We add two tablespoons to pretty much every smoothie we make – they don’t really taste of anything so they don’t change the smoothie flavour, but the health benefits are hard to ignore.
We also add protein powder if it’s a post-workout smoothie, and this is an easy way to add a new flavour to the smoothie, chocolate or vanilla for example. Always taste test, and adjust as you like. If your fruits were a little too tangy or sharp then you might need something to take the edge off – maple syrup, honey, cinnamon or even more banana all do the job. See here to find out how to use bananas as a natural sweetener. In this example we add a little lemon zest for the kick. Put it in the blender.
5 – The Art of Blending.
If you don’t have a blender, this might be the time to order one. They don’t need to be expensive, though they can be (this one is cheap and does it’s job). Once it’s arrived, follow the instructions above. Then push the button and let the machine do everything for you. It can mix quicker than you can.
Just don’t forget to put the lid on. You don’t want that.
So, to recap:
2 cups fruit.
1 cup liquid.
½-1 cup body.
Add the topping – some seeds, protein powder, flavourings or a sweetener are good choices.
- 1 cup fresh or frozen blueberries
- 2 ripe bananas (make sure they’re soft and sweet! Keep some in the freezer like we do here)
- 1 cup water/coconut water for extra sweetness
- 1 tsp vanilla extract
- ½ cup cottage cheese
- 2 tbsp chia seeds
- Zest of one lemon
- 1 serving vanilla protein powder for that extra protein hit!
- Add all the ingredients to a blender, and grate in the lemon zest. Blend. Done!