Challenger School

The Anything Goes Super Smoothie


The smoothie menus at juice bars list banana, berries, pineapple, yogurt or soymilk repeatedly.  Kale or spinach often add green goodness to this lineup. But, mostly packed with carbs, smoothies do not contain much protein or fiber, unless they are purposely added.

For a super-smoothie with more balanced nutrition, Greek yogurt is an ideal base. It brings both significant protein and probiotic benefits. Building further, green tea keeps down calories and adds important phytochemicals. For seasonal flavor, I add some peach and berries (any kind) and include ginger and mint for a flavor boost. The yogurt and berries are tart, so honey is the finishing touch in this creamy smoothie.

Brainstorming with my editor about other ingredients that would make smart smoothies, here is the list of possibilities we assembled. Some of them may surprise you. I have tried them all and found that you get delicious results if you put sensible combinations together, like berries, oatmeal, plain yogurt, soymilk, and cinnamon plus cocoa powder. Or mango, coconut water, Greek yogurt, orange zest and mint. Check out choices on the list below:

Anything Goes Smoothie Mix and Match

Base: Greek-style yogurt, milk, buttermilk, soy milk and other plant-based milks, soft silken tofu

Fruit (fresh or frozen): Peach, pear or berries and cherries; tropical fruits – mango, papaya, pineapple, avocado

Vegetables: fresh leafy greens – kale, spinach, romaine; frozen petite green peas

Grains: Cooked oatmeal, brown rice or quinoa; wheat germ

Nuts: Walnuts, almonds, nut butters – peanut, almond

Seeds: Chia, flax, sesame or sesame paste (tahini)

Ice Cubes: Frozen tea, herb tea, coconut water, coffee

Herbs: Mint, parsley, basil

Spices: Cinnamon, ginger, turmeric, clove, nutmeg, allspice, cardamom, chile pepper

Natural Sweeteners: Honey, agave, maple syrup (1 teaspoon per cup)

Other: Unsweetened cocoa powder, dates, instant coffee, vanilla extract, citrus zest

Berry Delicious Peach Super Smoothie with Green Tea

1 cup green tea, chilled
3/4 cup plain Greek or regular yogurt (5-7 oz. container)1 cup fresh or frozen berries
1 cup fresh or frozen sliced peaches (about 1 medium-large peach, sliced)
2 tsp. honey
6 fresh mint leaves, ½-inch fresh ginger or ¼ tsp. ground cinnamon

In blender combine in following order: tea, yogurt, fruit, honey and mint, ginger or cinnamon. Whirl until smooth. Serve immediately.

Makes 2 (1 cup) servings.

Per serving: 145 calories, <1 g total fat (0 g saturated fat), 27 g carbohydrate, 11 g protein, 4 g dietary fiber, 51 mg sodium.


About author

Dana Jacobi

Dana Jacobi

Chef, The American Institute for Cancer Research

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