In he OP you were talking about juicing, which discards the fiber and skin that contains the micro-nutrients. Juice itself is mostly sugar and water.
A blender is much better, but you still have to figure that fruit is a of sugar, so you want to balance blended smoothies with plenty of protein and fat.
Yogurt and milk are great additions but if you really are intolerant then you will need to try much harder. Nuts and seeds are a good bet.
Also good smoothies are typically about equal weights in terms of fruit and vegetables. You will get a healthier smoothie mixing things like blueberries with spinach, kale, broccoli etc.
Hopefully you like ginger but adding a little ginger to any smoothie makes it taste amazing. Also good for rescuing failed experiments, added to much beetroot and celery trying to be extra healthy, just throw in a load of ginger to get a peppery spiciness that is refreshing and masks the vegetables.
My typical smoothie is:
- Half banana (if I am going to be lazy it is not added, if I plan a bigger run then it is the full banana
- Big cup of mixed spinach and Kale, knob of broccoli or half celery stick
- 2-3 tbs full fat yohurt
- random assort of frozen fruit : raspberries, cherries, blueberries, strawberries, mango, peach. etc. Normally 2-3 types and about 3/4 of a cup
- 1/4inch ginger in pieces
- 1/3rd cup porridge oats
- big table spoon of chia seeds
- about 12 almonds or cashews
- fill to the top with milk.
At this time of year I go running at abotu 10-1amm when it has warmed up a bit, so I drink half first thing when I wake up and the rest after the run. I I have done a hard work out then I add a serving of protein powder, some more nuts and a whole banana. Carbs + protein are very helpful after a workout.
Some people add a whole eggs to smoothies. I tend to fry it and have it separate. Again, if I have done a big run the egg will eb on toast, if I had a n easy day the egg is likely plain.
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