Like to try another fruit and vegetable combo that is perfect for your low-calorie diet? Then you need to try a strawberry banana spinach smoothie. Other than the delicious taste, this smoothie packs a lot of antioxidants and other essential nutrients, like vitamin K, vitamin C, and potassium.
I got interested with smoothies after I see the positive results on my friend. I want to create my own smoothies but I lack some good smoothie recipe ideas to get me started. After a few research, I discovered these two smoothie recipes that changed my life for the better. To learn how to make them, prepare the ingredients and follow the steps below.
What You’ll Need
The Strawberries will work as the flavor fruit for your smoothie. They’re naturally sweet so you don’t need to add sugar. Not only they taste good, but they’re also rich in nutrients like vitamin C, fiber, and antioxidants.
To choose the best strawberries, don’t rely on color alone because you’ll get disappointed. Instead, smell them. Sweet and ripe strawberries should have a pleasant scent. For an extra cold smoothie, freeze your whole strawberries before use.
One of the best cream bases that you can find is a banana. Especially when frozen, it creates a thick texture that will give a great body to your smoothie.
Its best feature lies on its natural sweetness which receives a low glycemic index. This indicates that bananas won’t make your blood sugar spike even if they taste sweet.
In selecting the best bananas for smoothies, choose the ripe ones. You can tell that they’re ripe if their skins have turned yellow or with some brown spots. The appearance should be vibrant and free from bruises.
Spinach boosts your consumption of healthy greens without even tasting them in a smoothie. To get away with the bitter taste, choose the fresh baby spinach variety. If it’s your first time incorporating some spinach in your smoothie, start with a handful and you can increase the amount gradually for your next recipe.
The best spinach to use is the young and tender spinach. They usually have a thin, flexible stem. The green leaves should be bright looking and show no traces of bruises or yellow patches.
For Recipe 1
Greek yogurt makes a creamy and thick consistency that satisfies sans the extra sugar and preservatives. To keep it healthy, I use the nonfat kind. I also use the plain variety so no manufactured flavors can affect my smoothie. I have a great result with Dannon Greek Nonfat Yogurt.
I don’t like to use commercial orange juice in my smoothie because it is not fresh and it contains sugar additives. What I use is fresh orange juice that is extracted from a citrus juicer. You need about two cups of orange juice in this recipe, but you can dilute a cup of it with another cup of water to make two cups.
For Recipe 2
In this recipe, water is used as the liquid base to help your blender mix the ingredients well. It is the cheapest choice among other liquid base options because it is readily available at home. Make sure that you use filtered water so you can prevent yourself from potential contamination from tap water.
If you like to increase your intake of healthy greens, pair the baby spinach with kale in your smoothie. You can tell the taste of kale by the size of its leaves. The smaller the leaves, the milder the taste.
In terms of variety, the dinosaur kale tastes sweeter than the curly kale. In buying for the best kale for this recipe, choose those that are crisp, moist, and perky. They shouldn’t have holes because it means they’re damaged by insects.
Equipment and Utensils Needed
The key to a perfect smoothie is a good blender. It should have a powerful motor that can pulverize even the hardest ingredients. A high powered blender should have at least 1,000 watts of power.
Another great feature that you need to look for is the size of the pitcher. A pitcher which is at least 64 ounces (oz) in capacity is your best bet. What I use is the Homeleader Professional Countertop Blender which has a 70-oz capacity and 1,500 watts power.
To cut the banana, you need a good knife. Since bananas are soft, you can use any knife you have in your kitchen. Just make sure that it has a good grip so you’re comfortable in using it.
You may need a cutting board to slice the bananas. Any material of cutting board is fine as long as it’s large enough to hold all your bananas. Make sure that you clean and dry the cutting board before use.
Mason JarI prefer to use a mason jar to serve as the container for my finished smoothie because it has a lid that I can use to save my smoothie for later. Alternatively, you can use any glass you have in your home if you don’t want to spend more cost.
To extract the juice from the orange, you need a citrus juicer. Although you can do this manually, it might be more efficient to use a citrus juicer because you extract most of the orange juice.
Freezer Bag and Plate
You may need a freezer bag to contain your strawberries and bananas as you store them in the freezer. Get all the air out as much as you can and seal the bag. You need a plate to serve as a container for your strawberries when they’re being frozen hard.
Recipe 1- Strawberry Banana Spinach Smoothie with Orange Juice
- step 1
- step 2
- step 3
1. Get ready with your ingredients
Before you start blending, prepare the following: seven frozen strawberries, one frozen banana, half a cup of Greek nonfat yogurt, two cups orange juice, and two cups fresh baby spinach.
To extract juice from your orange, use the citrus juicer. To freeze your banana, you need to cut them first before freezing. Use a knife and a cutting board in this process. For better reference, watch how it is done in this video.
To freeze your strawberries, wash them first and trim the stems and leaves. Let them dry and place them on a plate to freeze for about an hour and a half. After they have gone frozen, store them in the freezer bag. You can see how it’s done in this video here
2. Blend the ingredients
If you’re using a high-powered blender, you can add all the ingredients into the pitcher and turn the speed on high for about a minute or until smooth.
If you own a regular blender, blend the orange juice, Greek yogurt, and spinach first under low speed. Next, add the frozen banana and frozen strawberries and blend on high until smooth.
3. Serve and enjoy
Pour the contents into the mason jar or the glass of your choice. Serve and enjoy while it’s still cold.
Recipe 2- Strawberry Banana Spinach Smoothie with Kale
- step 1
- step 2
1. Prepare the ingredients
For this recipe, you need a handful of fresh baby spinach, a handful of kale, a cup of water, one frozen banana, and five frozen strawberries. Freeze the banana and strawberries like what is instructed in Recipe 1 above.
2. Blend and enjoy
Add all the ingredients in a high-powered blender and blend on high until smooth. If you use a regular blender, blend water with chopped baby spinach and kale on low speed until they turn into a sludge. Next, add and blend the frozen banana and frozen strawberries on high speed until smooth.
Once smooth and thick, pour the contents into the mason jar. Serve and enjoy this smoothie while still cold.
Additional Tips to Make a Perfect Smoothie
Use tea as a liquid base
Healthy Smoothie Headquarters recommends substituting any liquid base with tea to make your smoothie more healthy. You can brew some medicinal tea beforehand to get a good head start for your smoothie recipes. Store it in a jar and refrigerate until use.
Add protein to your smoothie
If you like your body to fully recover after a tiring workout, Daily Burn suggests adding protein powder into the mixture. If you have no protein powder ready, you can use peanut butter or silken tofu instead.
Use new ingredients
To make your smoothie experience more exciting every day, The Balanced Blonde suggests switching your ingredients from time to time. Use fruits that are in season and try various types of liquid bases. Almond milk is a great switch from water and coconut milk.
Try a Strawberry Banana Spinach Smoothie Today!
Did you enjoy following the steps of the two smoothie recipes? With this new knowledge, I can already eat spinach in a more delicious way. Remember to use a high-powered blender to blend ingredients well.
Share with us your results in making these recipes and suggest new smoothie recipes in the comments section below. Don’t forget to share this article with your friends who love smoothies like you do.