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How to Make the Ultimate Smoothie

How to Make the Ultimate Smoothie

With summer in full swing, now’s a great time to start a new healthy habit! One great way to get more fruits and vegetables into your day, and one of my personal favorites, is by making smoothies. Smoothies are a quick and easy way to make sure you’re getting tons of important nutrients and fiber into your daily diet! The 3 key components to any great smoothie are fruit, greens, and liquid. Amounts and ratios of these 3 ingredients will vary depending on your preference. But as long as your smoothie includes all 3, you’re sure to have a nutrient rich meal right in your hand!


Let’s start at the beginning. Fruits, and especially berries, are packed with tons of vitamins, minerals, antioxidants, and fiber! Adults need 2 cups of fruit per day. Putting fruit into a smoothie helps you get the recommended amount in a fun and easy way. I like to use fresh and frozen fruit in my smoothies. Adding a fresh fruit, like half a banana, makes the smoothie extra creamy. Frozen fruit is also great because it saves money and time! Frozen fruit is picked and frozen at peak freshness so you get the optimal amount of nutrients Here’s a tip: stock up on your favorite frozen fruit when it’s on sale. Not only will it save you some money, but you won’t have to worry about your produce going bad! Using frozen fruit also means you don’t have to use ice cubes which saves you a step in the smoothie making process. About half a cup of fresh fruit and 1 cup of frozen fruit should do the trick to make your smoothie flavorful and creamy.


Next is the greens. Putting kale or spinach in a smoothie may seem a little scary, but trust me! Adults need 2 ½ cups of vegetables per day, and that includes leafy greens. Once they’re blended up, all of the other fruits and add-ins will mask the flavor of the greens. So, if spinach or kale isn’t your thing, just give it a shot; you can barely taste it! Adding 1 cup of leafy greens to your smoothie will increase its nutrient content and cover a large part of your recommended vegetable intake for the day.


Now we need to get that creamy smoothie consistency. Adding a little amount of liquid will make your smoothie extra thick; adding more liquid will make it smoother and easier to drink through a straw. Depending on the kind and amount of liquid you use, you could be adding some healthy protein to your day too! Adding yogurt or milk will make the smoothie extra rich and incorporate some protein into your day. Try using half yogurt and half liquid if you want! Start with a little and add more liquid as you continue to blend. You can always add more liquid, but you can’t take it back. Don’t be afraid to try different things to find what works best for you!


Lastly, there are some extra add-ins that you can put in your smoothie to make it your own! Things like honey, peanut butter, protein powder, cinnamon, ginger, chia seeds, and many others could really take your smoothie to the next level by adding more nutrients and flavor! Smoothies make a great on-the go- breakfast or snack. Here’s another tip: prep your smoothie the night before in the blender and put it in the refrigerator. Then, in the morning, all you have to do is take it out and push a button! Smoothies are all about trying new combinations and experimenting with different ingredients and ratios. If your first smoothies doesn’t come out so great, try again the next day! Soon you will learn what works for you, what combinations you like the best, and what consistency you prefer. Happy blending!



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Indian Foods to Eat in the Summer

Indian Foods to Eat in the Summer

Rejoice! Summer is approaching! In India, summers can be tough.

Our summers may not be as hot as it is in India, but if you're living in Houston, Dallas or Atlanta it may soar up to 100 degrees Fahrenheit (37.7 Celsius).

Different seasons call for different foods, but summer is one of our favorites. Refreshment -- the feeling we describe when anything cold provides a pleasant jolt of energy throughout our bodies.

In celebration of summer, here is a list of our favorite summer beverages, snacks, and dishes!

Alphonso Mangoes

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Mangoes are already known as the king of fruits, but Alphonso takes it one step further and is hailed as the king of the kings. An authentic cold sweet Alphonso mango on a fresh summer day will help you grasp why this champ has held the title for so long.


Kesar Pista Kulfi Recipe Indian Ice Cream 1 2

Mango, pista, or malai? It is hard to choose one. Kulfi is a denser, creamier, and more popsicle-like version of ice cream. Kulfi is the quintessential South Asian summer treat because it makes for a satisfying post-meal desert.


Buttermilk and lassi

There are many types of Lassi, but sweet Lassi has a special place in our hearts. Sweet Lassi is a yogurt-based drink that is synonymous with the scorching summer heat. It is a special delight for those who are lactose intolerant as yogurt has relatively low levels of lactose compared to milk. There is a lassi for everyone! Popular types include mango lassi, sweet lassi, sour lassi (the original), and even bhang lassi.

Bitter Gourd

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Not all summer food has to be sweet. Gourd is a great healthy alternative with an impressive nutrient profile for those who try to avoid refined sugar. Gourd is an acquired taste, but the health benefits of acquiring it are sweet. It is commonly touted for its medicinal benefits.

Sugarcane Juice

sugar cane juice

Sugarcane Juice is made from pressed sugarcane. It is popular throughout South Asia and is commonly used to beat the heat. It contains about 15% natural sugar and is full of other nutrients such as organic salts and vitamins. Fans of sugarcane juice routinely point to the energy boost it provides and tout its high concentration calcium, magnesium, potassium, iron, and manganese.


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Did you know that July is National Watermelon Month? That’s how closely this fruit is tied together with Summer. Watermelons are around 91 percent water (fun fact: water is 100 percent water) and can be classified as fruits AND vegetables! Watermelon’s claim to health fame comes from its richness in lycopene, which many claim is a powerful antioxidant.

Coconut Water

Coconut Water1

Coconut Water may be an emerging health craze in the United States, but it is an old-school staple in South Asia. It is abundant in many tropical countries and is sold by street vendors who use a machete style knife to cut them open in front of customers. Coconut water also has potassium and electrolytes which make it a great natural rehydrating alternative over commercialized sports drinks.

Like this blog post? Let us know. We'll be releasing video recipes through the summer so let us know what you want to see Patel brothers make in the comments!

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