We probably don't eat enough fruit in the raw. But we value them tremendously. Especially in smoothies. They create the creamy texture and bring sweetness. Plus a whole host of nutrients.
You already know this but if you want a creamy and cold smoothie without ice, freeze your fruit. We love buying frozen organic fruit such as blueberries. It's farmed just like, or even next to, the fresh stuff. Only it's cheaper because it's less perishable. There's actually strong evidence that fruit frozen right after picking is more nutritious than the same variety transported fresh to your market. The further your fresh food travels, the more time the nutrients have to deteriorate.
I've previously been a huge snob for fresh over frozen but I'm wrong. Consider buying organic fruits and vegetables frozen. And if you buy fresh bananas that are starting to overripe, get those suckas in the freezer. Just remember to peel them first.
Fruit & Fructose
We have a massive problem with the health trend bashing of fruit. To put a naturally grown whole food under the same umbrella as processed foods which contain high levels of fructose or carbohydrates is idiotic.
Fruit, as we'll discuss, is full of crucial nutrients. Including fibre, which slows down digestion. At this pace, the fructose from fruit never overwhelms the liver (that's what causes excess fat and metabolic disease). We just benefit from the rich nutrients and a little energy improvement.
Our Favourite Fruits For Smoothies
The most popular smoothie ingredient. And for good reason. Creamy, sweet and universally available. Bananas are a great source of fibre, potassium and vitamin B-6.
The tartness isn't for everyone but one lemon is nearly a day's worth of vitamin C. That means an immune system that can prevent disease and even slow down ageing. The key to enjoying a smoothie with a half of whole peeled lemon is complimenting it with sweetness. Anti-bacterial raw honey or a vanilla plant-based protein will create a flavour similar to dessert.
You'd think with such a sweet flavour profile that pineapple isn't nutritious. Not true. It's got a similar vitamin C content as lemon, and a similar vitamin B-6 and fibre content as banana.
Organic pineapple is erratic and hard to find. if you can buy it frozen, that gives you access to this delicious fruit year round.
We get down with any berry. Blueberries are our favourite. But you can go from straw down to black and back up to rasp. The whole family is notorious for antioxidants. They'll protect you against cancer, diabetes and heart and brain diseases. Dang! And they are colourful characters that bring flavour.
Truth be told, we don't love avocado in smoothies. And no it's not cause she's fat. We love her creaminess. Our issue is that she shouldn't be sharing the smoothie spotlight with anyone. If we're going to spend minutes upon minutes fondling every avocado at the market, you better believe we want to taste every bruise-free inch of her. We can't have her flavour and texture outshone by other ingredients. We'd rather turn her into guacamole or let her pimp a salad.
If you are fortunate enough to own an avocado farm or drive a brand new Range Rover then you can treat avocados like they grown on trees. They blend like champions. Full of folate, good fats, potassium and fibre.
Our mango approach is pretty similar to avocados. We like these guys to be the main ingredient in their dish. However, unlike avocados, we don't mind a few bruises on these guys. Happy enough to put overripe or blemished mango in smoothies and the flavour comes through strong as well.
Delicious tropical mangos are rich in vitamin A and C. Which is no surprise given their orange hue.
What Other Fruits Can I Use?
Obviously you're not limited to our pics. These are just our favourites. You can use papaya, kiwi, apples, oranges, pears, cucumber, watermelon and anything else seasonally available.
How Much Fruit Should I Put In A Smoothie?
The Green Press smoothie formula calls for one cup. That's roughly one frozen banana, two cheeks of mango or a handful of frozen berries. Precision is overrated. Measure with your eyes and tastebuds.