These tips for Super Smoothies are brought to you from The Plantiful Plate by Christine Wong! A smoothie or smoothie bowl is a perfect way to have a substantial liquid meal or snack that incorporates a rainbow of fruits and vegetables— any time of day. You can prepare smoothie packs in advance to keep in your freezer for easy grab ’n’ blend convenience. Let your smoothie pack thaw a bit before blending; you may need to add more liquid to break up the frozen fruit. But if you want a thick, scoop­able meal (that is, a smoothie bowl), don’t use too much liquid. A Zoothie is a smoothie that uses zucchini as its base rather than bananas. Just choose your favorite combination of the following ingredients!

1. Liquid Base (1–2 cups for smoothies; 1/4–1/2 cup for smoothie bowls)

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  • Coconut water
  • Filtered water
  • Freshly squeezed citrus juice
  • Nut Milk

2. Sweetness (1 piece / 1 tablespoon)

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  • Brown rice syrup
  • Pitted date
  • Pure maple syrup

3. Thickeners (1 cup)

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  • Avocados (frozen)
  • Bananas
  • Butternut squash
  • Cauliflower
  • Mangoes
  • Pumpkin
  • Sweet potatoes
  • Zucchini (cooked)

4. Other Produce (1 cup)

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  • Beets
  • Berries
  • Carrots
  • Cherries
  • Citrus
  • Cranberries
  • Cucumbers
  • Kiwis
  • Mangoes
  • Peaches
  • Persimmons
  • Pineapple

4. Leafy Greens (1 cup)

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  • Beet greens
  • Bok choy
  • Cabbage (1/4 cup)
  • Green leaf lettuce
  • Kale
  • Microgreens
  • Romaine
  • Spinach

5. Protein/Fats (1–2 tablespoons)

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  • Chia seeds
  • Coconut oil
  • Dark chocolate
  • Hemp seeds
  • Nut Butter
  • Nuts
  • Plant Milk Pulp

6. Optional Additions (1/2 teaspoon–1 tablespoon)

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  • Cacao powder
  • Chilies
  • Freshly grated ginger
  • Fresh herbs
  • Freshly squeezed citrus juice and zest
  • Spices
  • Ground turmeric + Freshly ground black pepper

Example Smoothie Recipe: Persimmon Kumquat Zoothie Bowl

Image Source: The Plantiful Plate

This Persimmon Kumquat Zoothie Bowl from Christine Wong’s awesome cookbook, The Plantiful Plate, will be your new go-to breakfast. Full of flavor and vibrant colors, you’ll enjoy looking at this beautiful creation as much as eating it!

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  • 1 cup frozen yellow summer squash
  • 1 persimmon, peeled and quartered
  • 1/2 cup kumquats
  • 1/4 cup filtered water
  • 1/4 cup Napa cabbage
  • 1 tablespoon pure maple syrup
  • 1 tablespoon hemp seeds
  • 1 teaspoon ground turmeric
  • 1/4 teaspoon freshly ground black pepper

Method:

  1. Combine all of the ingredients in a blender and blend until smooth. Serve with a variety of fresh fruits and toppings.
  2. TIP: To avoid the danger of a smoothie that looks like sludge, try using fruits and vegetables that are the same color.