I recently had the opportunity to co-sponsor a FaceBook Live smoothie event with the Salt Kitchen & Co in downtown Dickinson. We featured some different smoothie options and highlighted some of the equipment from the kitchen store. It was a fun time, and hopefully, those that logged in learned something. The event brought me back to my roots in making smoothies, which I have been doing for the last 15-20 years. One of the main takeaways I wanted people to know about smoothies is that they are whatever you imagine them to be, meaning there is no right or wrong way to make them. An example of this is when I get questioned on how to make a smoothie, which I find a little comical because they are pretty darn simple. Webster's definition of a smoothie is a creamy beverage made of fruit blended with juice, milk, or yogurt. The definition is an excellent place to start, but it is a basic version that I will expand on in this article. First of all, a smoothie is what you make it to be. It is not rocket science and therefore doesn't require a specialized degree to make one of these tasty treats. Summertime is the perfect time to crank up the smoothie machine because we have plenty of fresh fruit and vegetable options. According to Webster, this would be a basic smoothie formula: liquid of your choice, fresh or frozen fruits and veggies, and ice if you want it a little more frozen. This is the backbone of a smoothie, but we don't have to stop there. You can add protein, fruits, and greens, collagen, detox powder, and even get more specific with ingredients focused on inflammation, brain support, or cardiovascular disease. The liquid of choice can be as simple as water or really anything that adds moisture to the smoothie. Webster says that you could use juice, which I'm not a big fan of due to the fact it can add a great deal of sugar to the smoothie, but on occasion, this can be a fun treat. Dairy is another option, but I prefer milk alternatives such as oat, hemp, soy, almond, and my favorite coconut milk, which I prefer because its texture is similar to milk. One thing to consider is that some flavored milk alternatives can be loaded with sugar, so read the label. The amount of liquid you add depends on the consistency you want, if you like it a thinner smoothie, add more water. The texture will depend on the types of ingredients, powders, and ice that you add. Fruit and veggies can be as exciting or bland as you want them to be. I used to always make my smoothies with a banana and peanut butter a pretty basic smoothie, but I liked them that way. Packing them with all sorts of things, including spinach and kale, can make them not only tasty but very nutritious. I prefer a more frozen smoothie, but I don't particularly appreciate how ice makes it watery over time; therefore, my go-to ingredients are frozen strawberries and raspberries, and, every once in a while, I will add frozen mango and cherries. Fresh or frozen blueberries are a common fruit to add because they are packed with anti-oxidants. If you ever use them and let your smoothie sit for a time, your smoothie can gel up into one big block of smoothie, making it difficult to drink without the whole thing landing in your face. The reason for this is due to the high content of pectin in blueberries. Pectin causes gelling to occur, and merely re-blending it will fix the problem. Once you have all your ingredients picked out, you can begin assembling your smoothie. The devices you can use can be as simple as a shaker cup, a single-use blender (they have an excellent selection at the Salt Kitchen & Co), or a full-sized blender. You can spend very little or a lot depending what you are looking for, but if you are picky about the consistency, I would spend more and get one that chops things up well and provides you with a smooth smoothie because they aren't called a "chunky" for that reason. Lastly, what can you add to your smoothie to make it more nutritious or to address what might be going on in your body? Protein would be the most commonly added ingredient. Adding 15-20gm of protein is a great start. Protein is available in the many forms; whey, pea, rice, hemp, and beef or paleo, to name a few. Your choice will depend on cost, texture, taste, flavor, and source. The purchasing of protein can be a little daunting partly because the containers are huge, coupled with not knowing if you will like or tolerate the product. That is one reason we offer samples at the pharmacy because we want you to be happy with your purchase and not just buying something that will eventually expire in the cupboard. Fruits and greens products are another add-on ingredient. They can provide nutrients densely packed into a small scoop. The most significant area of concern, once again, is taste. As with the protein, if they taste bad, you will have trouble choking down a smoothie every day, and if you are trying to add this to your daily regimen, you could derail that plan with an un-tasty fruit and green product. Finding a product that not only tastes good but is loaded with anti-oxidants, pro- and pre-biotics will add a lot to the nutrient value of your smoothie When I am in a hurry, my go-to smoothing is protein, greens, and coconut milk in a shaker cup with 6-8 ice cubes. It's fast and gives me the nutrients that I need to get through the morning or afternoon. I usually drink them on my way to work and typically have a shaker cup or two left in my vehicle, which doesn't impress my lovely wife. I will talk about additional add-on ingredients in my next article, and hopefully, you learned a little bit about the basics of smoothie making. My staff and I would like to help you with questions regarding smoothie options, so call or stop in to schedule a consultation. Until next time, be vigilant about your health!!