I’d love to make a smoothie myself, but sometimes it doesn’t go smoothly and the ingredients don’t blend evenly. What could be the problem? By adjusting the ingredients and the order in which they’re blended, along with these little tricks, you too can create a perfect smoothie.

Tips for Blending the Ingredients in a Blender

Can you put the ingredients in the blender in any order? Of course not. To prevent the blender from running idle, place the harder ingredients on top, the softer ingredients on the bottom, and the water at the bottom. Add leafy vegetables last.

From bottom to top:

1. Water

Add the water first, then the milk and soy milk. Yogurt, which has less water content, is difficult to blend, so it’s recommended to use a lactic acid bacteria drink instead.

For example: water, milk, soy milk, lactic acid bacteria drink, etc.

2. Soft (wet) Ingredients

If soft ingredients need to be blended with the liquid below, it’s best to add them first.

Examples include tomatoes, kiwi fruit, pineapple, grapes, and citrus fruits.

3. Firm (wet) Ingredients

Blend the wetter or softer ingredients first, then add the firmer ingredients. This makes it easier to process.

Examples include apples, carrots, bananas, avocados, and peppers.

4. Leafy Vegetables

Putting soft, fluffy leafy vegetables at the bottom of the blender can cause the blender to run dry. Therefore, place them at the top and always add them last.

Examples include bok choy, komatsuna, spinach, and mizuna.

※ Seasonings like lemon juice and honey can be added at any stage because they are smaller in quantity.

※ The amount per person is approximately 200-300 ml, but this amount may vary depending on the type of ingredients.

※Please operate your blender according to the manufacturer’s instructions.

Blending Tips

Nutritional ingredients like vitamin C in smoothies will lose or separate over time, so it’s recommended to consume them immediately after blending.

Place the ingredients in the blender in the correct order and start the machine. The texture will vary depending on the blender type and the blending time. Therefore, you may need to pause, observe, and then resume blending.

Using a Rubber Spatula

If ingredients stick to the lid or are not evenly blended while the blender is running, scrape them off with a rubber spatula and restart the machine.

The convenient adjustment knob is very convenient.

(Note: This refers to the knob on the blender that adjusts the speed or time)

Whether you want a smoother texture or a more granular texture, the convenient adjustment knob makes it easy to achieve your desired effect. For example, you can pause for a few seconds to allow the blender to separate the ingredients, or adjust the speed while the blender is running to create your desired texture.

Add water immediately after using the blender.

After using the blender, dried fruit and vegetable residue on the surface can be difficult to remove. Therefore, it’s recommended to soak the blender immediately after use. This makes rinsing easier.

Smoothies to Improve Anemia

To prevent anemia, it’s important to consume iron-rich foods. Women, in particular, are more susceptible to anemia, fatigue, lack of energy, and weakened immune systems due to iron deficiency. Therefore, it’s important to be health-conscious and consume more iron-rich foods.

Combining the iron (non-heme iron) from vegetables with the vitamin C from fruits significantly improves absorption. Foods rich in iron, such as spinach, komatsuna, and soy products, are examples.

Green smoothies made by combining these foods with vitamin C-rich fruits can help prevent anemia. To reduce the bitterness and astringency of the vegetables, use ingredients that enhance sweetness.

Recommended Nutrients, Functions, and Ingredients

Iron

A component of hemoglobin, it transports oxygen throughout the body and brings oxygen to cells.

Ingredients rich in iron mentioned in this section include spinach, komatsuna, and soy milk.

Vitamin C

Efficiently absorbs and converts iron (non-heme iron) from plant-based foods.

Ingredients rich in vitamin C mentioned in this section include spinach, komatsuna, grapefruit, and kiwifruit.

Komatsuna Smoothie

The sweet and tart flavors of kiwifruit and apple offset the astringency of komatsuna, making it easier to drink. The texture of the apple is also a key feature.

Ingredients (1 serving)

Main ingredients: 1/6 bunch komatsuna

Seasoning ingredients: 1/2 kiwifruit

Seasoning ingredients: 1/4 apple

Water: 1/4 cup

1 teaspoon honey

Instructions

1. Peel the kiwifruit and cut into chunks (approximately 2-3 cm). Retain the skin on the apples, rinse them, remove the core and seeds, and cut into chunks (approximately 2-3 cm). Cut the komatsuna into sections (approximately 2-3 cm long).
2. Combine the water, kiwifruit, apple, komatsuna, and honey in a blender, in that order.

[80 calories per serving]