Everyone knows how to make a fruit smoothie, right? But do you know how to make the perfect fruit smoothie?

Here’s are my 5 tips for perfect smoothies:

1. Add the liquids first. This will help blend all the ingredients evenly. Milk, soy milk, almond milk, coconut water, juice, tea and even kombucha or kefir are great base liquids.

2. Fat is your friend. As much as we want to save calories, using nonfat yogurt is NOT the way to go. It leaves the smoothie tasting like you’ve tried to pulverize sand and it’ll be grainy. Use low-fat yogurt instead.

3. Use frozen fruit. Frozen fruit thickens and adds flavor without diluting your smoothie. In the off-season, frozen fruit usually has more flavor than what you’ll find in the market. In season, put your fruit in the freezer for a few hours before popping it into the blender. Always pulse the blender a few times because the fruit can refreeze!

4. For a creamier (and healthier) smoothie, add ripe avocados or bananas. Those darker bananas will be sweeter so don’t worry about a few freckles! Honey, chia and flax seeds are also great thickeners.

5. Add the ice last. If you still want some icy-coldness, make this the last thing you put in the blender. Ice will thicken the smoothie without adding any additional calories.

Oh… and here’s one more important tip: always use the Hamilton Beach® Wave~Action Blender® for the creamiest smoothie!

My good friends at Hamilton Beach® sent me one of these good-looking babies to try out and, I’ve got to tell you, this blender is my go-to for smoothies. The Wave~Action blades continuously force the ingredients from the bottom to the top in a wave, so everything blends perfectly.

If you’ve got a big family, you’ll love the big 48-ounce glass jar (which is dishwasher-safe, by the way). The spout on the dispensing lid makes pouring super easy, with minimal drips. It also comes with a stir-spoon for thicker foods and mixtures.

Here’s the delicious Raspberries and Cream Smoothie I whipped up in the Wave~Action Blender!

       Print this recipe.    

Chia seeds are suddenly the hip and happening thing: in energy bars, cereals, juices, oatmeal, puddings, pasta. You name it, it’s probably being chia-ed.

But all I can think of is the Obama Chia Head that Matt gave Sistie for Christmas a few years back.

Move over acai and pomegranates, the chia seed is being touted as the next big “superfood” because it’s so high in protein and fiber, as well as Omega-3 fatty acids (even more than flax seeds).

Chia is being credited with everything from reducing the symptoms of autoimmune disorders to lowering cholesterol to losing weight (that last claim will probably propel it into the mainstream at lightning speed). All those benefits, by the way, have yet to be proven… but the amount of nutrition in the seeds is legitimate.

Chia Seeds

My cutting edge foodie friend LK saw this one coming a while ago. She puts chia in her smoothies and eats it raw on her salads. She also bakes it into pretty much everything. Last year for my birthday, she gave me a bag of Rancho Gordo Chia Seeds that’s still sitting in my pantry (I’ll use it now, I promise). That’s another good thing about chia, it’s so rich in antioxidants, it doesn’t go rancid quickly.

What does chia taste like? Its delicate flavor makes it an ideal food additive… all the superfood benefits with a neutral flavor. Sounds pretty good, eh?

Now, if I can just get the image of that Obama Chia Head out of my mind…

Mamma Chia Blackberry Hibiscus Juice