Update: Recipe has been updated and renamed, click here: Fresh Peanut Butter Ice Cream.
Ahh, the smoothie… What could be more satisfying then a big frosty glass of a thick and creamy drink that tastes almost as sinful as Ben & Jerry’s Oatmeal Cookie Chunk Ice Cream. On a hot summer day (or a cold rainy one like today), there is nothing more refreshing than a smoothie for lunch or perhaps lunch #2.
If you Google the term “smoothie” you’ll receive about 9,000,000 results and you can bet that each page has at least a couple recipes. So what’s the perfect smoothie? The beauty of the smoothie is that there is no perfect smoothie, each person can customize it to their taste. To start off, however, here is my basic criteria: it must be cold, and it must contain peanut butter. From that wonderful starting point, I’ve created a great smoothie base that is very adaptable to suit your fancy.
Healthy? You bet! These smoothies have no added sugar, contain plenty of fiber, vitamins and nutrients: All without using ice. Don’t be afraid to experiment, you can throw almost anything (edible, of course) into that blender without drastically affecting the taste (see “Could” Additions).
1 frozen banana (freeze in plastic wrap without peel)
1 (6oz) container light yogurt, any flavor
1 handful frozen strawberries (or other frozen fruit)
milk (skim, soy, almond or fruit juice)
2T peanut butter
1 handful frozen wild blueberries, cherries, etc..
2-3T cocoa powder
1-2 scoops vanilla protein powder
2T flax seed, wheat germ, wheat bran, etc…
3/4 cup unsweetened applesauce (omit yogurt)
3/4 cup non-fat cottage cheese (omit yogurt)
3/4 cup pumpkin mousse (recipe coming soon!)
1/4 cup pumpkin puree
Toppings (Get a small dish and mix any of these together):
1/2 cup high fiber cereal (I mix Kashi Go Lean and Go Lean Crunch)
1 handful dried fruit
3 broken-up Peanut Butter Cookies
1. Break banana into chunks and place all ingredients into blender except for milk/juice. Pulse until the motley of goodness begins to chop up. Slowly add milk/juice as needed.
2. When your mixture reaches the consistency of frozen yogurt, you’re done! Pour into a large mug, sprinkle with toppings and eat with a spoon.
3. Sprinkle, eat, repeat.
Strawberries are a better base than mixed berries because they are naturally sweeter. The cocoa powder gives a wonderful chocolate flavor and adds tons of antioxidants as well as some fiber and protein. Surprisingly, adding the cottage cheese and pumpkin had no discernible effect on the flavor. Experiment and leave a comment with your results!
Most Recent “Perfect” Smoothie:
1 frozen banana
1 (6oz) container light vanilla yogurt
8 frozen strawberries
2T creamy natural peanut butter
2-3T cocoa powder
1 scoop vanilla whey protein powder (optional)
1/2 cup vanilla soymilk, as needed
This smoothie turned out the perfect consistency – about that of frozen yogurt. I topped it with Kashi cereal and ate it with a spoon. Leave out the protein if you don’t want it.