1/2 cupyogurt or milkfor add protein (can add up to 1 cup)
1 to 2tablespoonschia seeds, hemp seeds, and/or flax mealoptional
handful of raw spinach or kaleoptional
¼ to ½cupapple juice or other juice, optional**
water as needed to get desired consistency
Add yogurt or milk to a blender pitcher, then add the frozen fruit and any optional ingredients (it's best to only fill the pitcher 3/4 full at most).
Pour fruit juice, if using, and 1/2 cup of water over ingredients and blend. It will be pretty thick when starting with frozen fruit, so use a spatula to scrape down and more liquid as needed to get a good, smooth blend going.
Blend until completely smooth. Serve immediately.***
*Or amount needed for your servings (you can use 1 to 3 different kinds of berries and/or chopped and frozen other fruit).** Tart berries benefit from apple juice, but sweeter berries like strawberries may need only water.***You can also freeze smoothies for busy mornings - pour into 1-cup freezer-safe glass jars with a 2-3-inch headspace (to allow for expansion), seal and freeze.