Today's post focuses on creating a delicious banana berry power smoothie. This power smoothie makes a great breakfast or mid-day snack. It's full of antioxidants, protein, and vitamins. Oh, and it tastes fantastic.
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Usually, this site's focus is cooking, so why am I sharing such a simple smoothie recipe? Well, as I said, smoothies are delicious. But, more than that, the techniques I've shared on this site for years can be used to make a better smoothie.
And this simple smoothie is a great way to illustrate the effects of balancing flavour. Don't believe me? Keep reading.
Ingredients
The ingredients I use for this power smoothie are milk, yogurt, strawberry, banana, frozen blueberry, maple syrup, and lemon juice. At the end of the post, I'll share some other ingredients you can add to make the smoothie your own.
I chose these specific ingredients to balance flavour and texture. For instance, the banana and yogurt add a creamy texture to the smoothie. The berries and maple syrup add sweetness. The final smoothie ingredient is a little bit of lemon juice.
Why use maple syrup along with the berries?
Berries can be tart and sometimes they need a little boost. So, that little bit of maple syrup enhances the sweetness of the berries. The little bit of acid provided by the lemon brightens the smoothie's flavour and helps to enhance the sweetness a little as well.
It also has an interesting effect where it helps to separate the flavours. So, when you take a sip of the smoothie, you can taste it as a whole cohesive dish, but you can also pick out the individual components.
The point is that adding a little sweet and a little sour turns a basic smoothie into something with a complex flavour that doesn't get boring after four sips.
Blending The Banana Berry Power Smoothie
There isn't too much of a technique to blend the power smoothie. The most significant bit of advice I can give you is to make sure the yogurt isn't the first thing hitting the blender blade as it may clog it up a bit. I made that mistake.
Other than that, blend until it is as smooth as possible.
Blending Order Tips
For the smoothest result, here's the order I recommend adding ingredients to your blender:
- Liquids first - Pour in the milk so the blade has something to work with right away.
- Soft fruits next - Add the banana and fresh strawberries.
- Yogurt in the middle - Layer it between the soft and frozen ingredients.
- Frozen fruit on top - The frozen blueberries go in last. Their weight pushes everything down toward the blade.
- Sweetener and acid last - Drizzle in the maple syrup and lemon juice just before blending.
Alternative Power Smoothie Ingredients
My power smoothie is not necessarily your power smoothie. You can change the ingredients however you'd like. But, when you alter the ingredients, think of their purpose.
For example, if you don't want to use banana, replace it with another creamy ingredient like half an avocado, a tablespoon or two of peanut butter, or a quarter cup of cashews.
You can replace the berries with any other berry or fruit like mango or pineapple. You can also replace one of the berries with spinach. Again, remember to replace like for like. If you replace the frozen blueberries, make sure to use another frozen ingredient.
Of course, you can use any type of milk and yogurt you'd like. However, no matter what ingredients you use, taste it and balance the flavour with a little sweet such as maple syrup, honey, agave, or whatever, and a little acid like lemon, lime, pineapple juice, orange juice, etc. And honestly, it wouldn't hurt to add a small pinch of salt too.
Boosting Your Smoothie
If you want to turn this from a delicious smoothie into a true power smoothie, there are plenty of add-ins that can boost the nutritional value without compromising the taste.
- Protein powder - A scoop of your favourite protein powder turns this into a proper post-workout recovery drink.
- Chia seeds - Add a tablespoon for extra fibre and omega-3s. They thicken the smoothie nicely too.
- Flax seeds - Ground flax seeds blend in seamlessly and add a subtle nutty flavour along with healthy fats.
- Spinach or kale - A small handful won't change the flavour much but adds a good dose of vitamins. The berries mask the colour perfectly.
- Oats - A quarter cup of rolled oats makes the smoothie more filling and adds slow-release energy for your morning.
Storage and Make-Ahead Tips
Smoothies are always best enjoyed fresh, but life doesn't always work that way. Here's how to plan ahead.
Prep bags: Portion out the banana, strawberries, and blueberries into individual freezer bags. In the morning, dump a bag into the blender, add the milk, yogurt, maple syrup, and lemon juice, and blend. Breakfast is ready in under two minutes.
Fridge storage: If you make too much, you can store the extra in a sealed jar in the fridge for up to 24 hours. Give it a good shake before drinking. It may separate a bit, but that's completely normal.
Freezing: Pour leftover smoothie into ice cube trays and freeze. Pop the cubes into a blender with a splash of milk for a quick smoothie another day.
The Flavour Balancing Lesson
I hope you make this smoothie because I think it really will help to illustrate some of the points I've been making all along on this blog. When you make it, try this little experiment.
Leave out the maple syrup and lemon juice. Make the smoothie, taste it. Then add the maple syrup, blend again, taste. Finally, add the lemon juice, blend and taste.
I bet you'll be blown away at the difference between the three tastings. But please, do not take my word for it. Try this for yourself.
Once you do, hopefully you'll understand how you can use the same basic idea of adding a little sweet, a little acid, a little salt, a little spice to balance the flavour of the savoury dishes that you cook. If you want to learn more about this concept, have a look at my post on good food versus great food.
Start Your Morning Right
This banana berry power smoothie is one of the easiest and most delicious ways to start your day. It takes less than five minutes, it's packed with good stuff, and it genuinely tastes great. Plus, it's a fantastic way to practise the flavour balancing techniques that make all cooking better.
If you're looking for more breakfast ideas, check out my cheesy breakfast polenta or my tips for perfect scrambled eggs. Give this smoothie a try and see how that sweet and sour balance changes everything.
Frequently Asked Questions
Why add maple syrup and lemon juice to a fruit smoothie?
Berries can be tart, so a small amount of maple syrup enhances their natural sweetness. The lemon juice brightens the overall flavour and helps separate the individual flavours so you can taste each component rather than one muddy blend.
What order should you add ingredients to a blender for the smoothest smoothie?
Add liquids first (milk), then soft fruits (banana, strawberries), yogurt in the middle, frozen fruit on top so its weight pushes everything down, and sweetener and acid last just before blending.
How do you make a smoothie more filling?
Add a scoop of protein powder, a tablespoon of chia seeds or ground flax seeds, or a quarter cup of rolled oats. These boost protein, fibre, and healthy fats without significantly changing the flavour.
Can you make smoothies ahead of time?
Yes. Pre-portion fruits into freezer bags for quick morning assembly. A blended smoothie can be stored in a sealed jar in the fridge for up to 24 hours, or poured into ice cube trays and frozen for later use.
Recipe
Ingredients
- ½ cup milk
- ¼ cup yogurt
- 4 strawberries
- ¼ cup frozen bluebrries
- ½ a banana
- 1 tablespoon maple syrup
- 1 teaspoon lemon juice
Instructions
- Put the milk and yogurt in a blender followed by the remaining ingredients. Blend until smooth.
Christine W M says
Looking forward to making this tomorrow morning!
Chef Ben Kelly says
I hope you like it