Food | Local | Laurie Wolf's Recipes

Laurie Wolf's Recipes: Smoothies

OPB | Dec. 30, 2013 midnight | Updated: March 26, 2014 1:16 p.m.

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After what is for many a couple of weeks of overindulgence, why not shift gears and start the first week of the new year with a once-a-day smoothie boost! It’s a simple, delicious way to pack in lots of vitamins and nutrients, all at the push of a button.

Smoothies seem to be making a strong comeback, with the focus away from super sweet this go-round. No refined sugar, no processed foods and lots of fruits and vegetables. It’s not a milkshake. Instead, it can be a perfect meal in a glass, great for breakfast, lunch or a midday or late-night snack.

Although smoothie recipes are very flexible, I’ve found that a proportion of 2 cups of fruits or vegetables, ½ - 1 cup of liquid, and your choice of spices, herbs and additions is a good guideline. Be mindful that if you are using an ingredient like oatmeal, you will need more liquid, and an all-berry or vegetable smoothie will have more water content and require less liquid.

Ideas for Ingredients

Making smoothies can require a certain amount of trial and error, but with an interesting combination of ingredients, it’s hard to go wrong. And if your drink is too thick, just add liquid; too thin, add a frozen banana, some ice or nut butter. As a rule, add the liquid to the blender first so there is a better chance of the ingredients blending easily.

Below are my recipes for a week’s worth of smoothies.  You can use fresh or frozen fruit, and all of the recipes make two servings. Enjoy!


Almond Butter and Dates

Bruce Wolf

Ingredients (Serves 2)

  • 1½ cups almond milk
  • 1 frozen banana
  • ¼ cup almond butter
  • 6 pitted dates
  • 1 teaspoon vanilla extract
  • 5-6 ice cubes

Directions

Starting with the almond milk place all ingredients in a blender. Start on low and turn to high to finish blending.   


Tropical Velvet

Bruce Wolf

Ingredients (Serves 2)

  • 1 cup coconut milk
  • 1 cup pineapple chunks
  • 1 frozen ripe plantain
  • 1 mango, peeled and cut in chunks
  • 1-2 tablespoons honey

Directions

Starting with the coconut milk place all ingredients in a blender. Start on low and turn to high to finish blending. 


Purple

Bruce Wolf



Ingredients (Serves 2)

  • ½ cup pomegranate juice
  • 1 cup blueberries
  • 1 cup marionberries
  • 1 teaspoon chia seeds soaked in ½ cup warm water
  • 1 tablespoon agave syrup
  • 6 ice cubes

Directions

Starting with the pomegranate juice place all ingredients in a blender. Start on low and turn to high to finish blending.


Hey Pumpkin

Bruce Wolf

Ingredients (Serves 2)

  • 2 cups soy milk
  • ½ cup pumpkin puree
  • ¼ cup peanut butter
  • ¼ cup oatmeal
  • 2 tablespoons maple syrup
  • ¼ teaspoon cinnamon

Directions

Starting with the soy milk place all ingredients in a blender. Start on low and turn to high to finish blending. 


Super Berry

Bruce Wolf

Ingredients (Serves 2)

  • 1½ cups coconut milk
  • 1 cup strawberries
  • 1 cup raspberries
  • ¼ cup cranberries
  • ¼ cup drained cooked beets
  • 2 tablespoons honey

Directions

Starting with the coconut milk place all ingredients in a blender. Start on low and turn to high to finish blending. 


Orange Is The New Smoothee

Bruce Wolf

Ingredients (Serves 2)

  • 1 cup water
  • ¼ cup frozen orange juice concentrate
  • 1 papaya, peeled and cut in chunks
  • 1 cup sliced peaches
  • ¼ cup chopped fresh cilantro
  • ¼ cup chopped fresh parsley
  • 2 tablespoons lime juice
  • 1 tablespoon agave syrup

Directions

Starting with the water place all ingredients in a blender. Start on low and turn to high to finish blending. 


Really Green

Bruce Wolf

Ingredients (Serves 2)

  • 1 cup pineapple juice
  • 1 cup spinach or kale
  • ½ cup frozen seedless green grapes
  • ½ cucumber, peeled and seeded
  • ½ avocado, drizzled with lemon juice
  • 1-2 teaspoons agave syrup
  • 1 teaspoon freshly grated ginger

Directions

Starting with the pineapple juice place all ingredients in a blender. Start on low and turn to high to finish blending.

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