How to Make a Delicious Avocado Smoothie with Just 4 Ingredients
This guide shows you how to make an avocado smoothie that isn't bitter, using fresh milk, condensed milk, and sugar. If you like, you can also mix in bananas, mangoes, durian, or yogurt to create your own favorite flavor. This smoothie is especially suitable for children and pregnant women.
Benefits of Avocado Smoothie
What makes avocado unique among fruits is its high content of healthy fats, unlike the unhealthy fats found in fast foods and fried dishes. 77% of the calories in avocados come from fat, giving the smoothie its rich, creamy texture.
In fact, most people are deficient in potassium, an important nutrient that helps maintain stable blood pressure. Avocados contain more potassium than bananas, so eating avocados is good for your blood pressure.
Besides healthy fats (unsaturated fats), avocados are also rich in fiber and antioxidants. These properties contribute to a healthy cardiovascular system, lower cholesterol, improve eye health, and support weight loss efforts.
Frequently Asked Questions
How many calories are in an avocado smoothie?
There are 160 calories in 100g of avocado. A 240ml avocado smoothie mixed with other milks has an estimated 300 calories.
Does drinking avocado smoothie lead to weight gain?
Yes and no. It depends on how you use it and your overall diet. An avocado smoothie is calorie-dense and high in fats, which can contribute to weight gain, but it also helps you feel full longer, reducing the likelihood of overeating. Avocado smoothies are included in both weight gain and weight loss diets.
Storing avocado smoothie overnight
An avocado smoothie can be consumed within 24 hours if stored in the refrigerator, but its nutritional content will decrease, and it may darken or discolor. It's best to consume it within the first hour. Generally, fresh juices can be stored for 12 hours, and smoothies for up to 24 hours.
Why is my avocado smoothie bitter?
There are three common reasons why an avocado smoothie might taste bitter:
1. The avocado is unripe
Unripe avocados not only taste bitter but are also firm and unsuitable for making smoothies because they lack the creamy texture when blended.
2. Improper preparation
The avocado pit and the thin layer of skin around the pit are bitter. Be sure to scrape off this layer when preparing the avocado.
3. Exposure to high temperatures
Add crushed ice while blending the avocado smoothie. This helps prevent the smoothie from warming up due to the blender's heat and gives it a smoother texture.
When is the best time to drink avocado smoothie?
The best time to enjoy an avocado smoothie is in the morning or 1-2 hours before a meal. You can have avocado as a breakfast substitute or on an empty stomach, which is perfectly fine and even beneficial.
Ingredients
- 2 'Bơ 304' avocados: 400g
- 250ml fresh milk (unsweetened or sweetened)
- 100ml condensed milk
- 1 tablespoon white sugar
- Blender
Ingredient Notes
Two varieties of avocado that are highly recommended are 'bơ sáp' or 'bơ 304'.
The amount of fresh milk, condensed milk, and sugar can be adjusted to suit your taste. If you're new to making this, start with a small amount and gradually add more until it tastes right.
Instructions
How to Make Avocado Smoothie
Gently squeeze the avocado to check if it's ripe; a ripe avocado should feel evenly soft. Ripe avocados are easy to peel. Peel the avocado, then slice it in half and scoop out the flesh. Discard the pit and the thin layer surrounding it to avoid bitterness.
Clean the blender and let it dry.
Add the avocado, fresh milk, condensed milk, sugar, and crushed ice to the blender, and start blending. Once the smoothie reaches a smooth, creamy consistency, it’s ready.
To use the blender safely, blend for about 10 seconds, then let the machine rest before blending again. If the blender struggles, stop and stir the ingredients to prevent the motor from overheating.
Alternative Method
Some popular fruits to mix with avocado for smoothies include: banana, yogurt, mango, durian, soursop... to create unique flavors.
Additional Information
Nutritional content in 100g of avocado:
| Vitamin K | 26% |
| Folate | 20% |
| Vitamin C | 17% |
| Potassium | 14% |
| Vitamin B5 | 14% |
| Vitamin B6 | 13% |
| Vitamin E | 10% |
