Ingredients
Scale
- 1 cup (approx. 120-150g) frozen raspberries
- 1 ripe banana, preferably frozen and sliced
- 1 cup (240ml) brewed green tea, cooled completely
- 1 tablespoon honey or maple syrup (optional, adjust to taste)
- 1/2 cup fresh spinach (optional, for an extra nutrient boost)
- 1 tablespoon chia seeds or ground flax seeds (optional, for added fiber and omega-3s)
- 1/4 cup unsweetened almond milk or other milk of choice (optional, for extra creaminess or if a thinner consistency is desired)
Instructions
- Brew and Cool Green Tea:
- Steep one green tea bag (or 1 teaspoon of loose-leaf green tea) in 1 cup of hot (not boiling, around 175°F or 80°C) water for 3-5 minutes. Over-steeping or using water that’s too hot can make the tea bitter.
- Remove the tea bag or strain the leaves. Allow the tea to cool completely to room temperature. For a quicker cool-down, you can place it in the refrigerator or freezer for a short period. Pro-tip: Brew a larger batch of green tea and keep it chilled in the fridge for easy smoothie-making throughout the week.
- Prepare Your Fruits:
- If you haven’t already, slice your ripe banana and freeze it for at least 2-3 hours, or until solid. This is key for a creamy, thick smoothie.
- Ensure your raspberries are frozen. If using fresh raspberries, you might want to add a few ice cubes to achieve a colder, thicker consistency, but be mindful that this can slightly dilute the flavor.
- Load the Blender:
- Add the ingredients to your blender in the following order for optimal blending:
- Cooled green tea (and optional almond milk if using) – liquids first help the blades move more freely.
- Fresh spinach (if using).
- Honey or maple syrup (if using).
- Chia seeds or ground flax seeds (if using).
- Frozen banana slices.
- Frozen raspberries.
- Placing softer/liquid ingredients closer to the blades and frozen/harder ingredients on top helps the blending process.
- Add the ingredients to your blender in the following order for optimal blending:
- Blend Until Smooth:
- Secure the lid on your blender.
- Start blending on a low speed, then gradually increase to high.
- Blend for 45-60 seconds, or until all ingredients are completely combined and the smoothie is creamy and smooth. If your blender has a smoothie setting, feel free to use that.
- You may need to stop and scrape down the sides of the blender with a spatula once or twice to ensure everything is incorporated, especially if using a less powerful blender.
- Check Consistency and Adjust:
- Once blended, check the consistency.
- If the smoothie is too thick, add a little more cooled green tea or almond milk (a tablespoon at a time) and blend again briefly.
- If it’s too thin (less likely with frozen fruit), you can add a few more frozen raspberries or a couple of ice cubes, but be cautious not to over-dilute.
- Taste the smoothie. If you prefer it sweeter, add a little more honey or maple syrup and blend for a few seconds more.
- Once blended, check the consistency.
- Serve Immediately:
- Pour the smoothie into a glass and enjoy right away for the best taste and texture. Garnish if desired (see “How to Serve” section for ideas).
Nutrition
- Serving Size: One Normal Portion
- Calories: 280-350
- Sugar: 40g
- Fat: 1.5g
- Carbohydrates: 70g
- Fiber: 12g
- Protein: 3g