Avocado Kiwi Smoothie - Thicker is Better
Smoothies made with kiwifruit are packed full of a lot of things. Vitality. Flavor. Nutrients.
If you want to get a thick, rich, creamy consistency, we have four mouth-watering tips for you — and one delicious surprise!
Four Simple (and One Surprising) Ways to Make Thicker Kiwi Smoothies
Smoothie lovers have a lot of simple techniques and ingredients available make their smoothies creamier.
- Use less liquid.
If a recipe calls for a full cup of water or milk, use ¾ cup or ½ cup. This is one of the simplest ways to thicken a smoothie.
- Add chia or flax seeds to make your smoothie thicker.
Adding chia or flax seeds is another way to thicken a smoothie. These seeds absorb a lot of liquid and they also add loads of fiber and essential fatty acids to the drink.
- You can also use gelatin or xanthan gum.
Xanthan gum in particular is a great thickening agent for smoothies. It's a plant-based fiber that emulsifies liquids. And it won't change the flavor of your drink. So you can add ¼ teaspoon to any smoothie whenever you want to thicken up your smoothie.
- Use frozen fruit instead of fresh.
Adding bananas to a smoothie is a great way to boost add thickness and potassium to your smoothie. For many, it's the go-to fruit for creamier concoctions.
But one thing you should definitely add to your next smoothie?
- Toss in an avocado.
Yes, you read that correctly. If you want to take your smoothie game to the next level, add an avocado into the mix.
Adding Avocado to a Smoothie?
When someone mentions avocado, you might instantly think of salads or guacamole. But using an avocado is guaranteed to add a luscious thickness and vibrant color to your smoothie, as well as even more nutritious value.
Avocados are full of heart-healthy monounsaturated fats — aka the good fats! — which are known to reduce dangerous LDL cholesterol while raising beneficial HDL cholesterol. They're also rich in potassium, more than a banana, and loaded with fiber, antioxidants, vitamin K and folate. Avocados even have a fair amount of vitamin C — although nowhere near as much as kiwifruit!
Beyond that, avocados are known as a "nutrient booster," helping increase absorption of fat-soluble nutrients such as vitamins A, D, K and E. So adding it to your kiwifruit smoothie that's already bursting with life-enriching antioxidants makes perfect sense.
And we know what you're thinking: "Should I worry about the fat content of avocados?"
Not when consumed in moderation! We need the kinds of healthy fatty acids in our diet that an avocado delivers. And it's a high satiety food, too, so it will fill you up quicker, helping reduce hunger for longer.
Avocado vs Kiwi Nutritional Facts
So how does the nutritional value of avocados compare to Zespri Green and SunGold kiwifruit?
|AVOCADO*||ZESPRI GREEN||ZESPRI SUNGOLD|
|Serving Size: 1 cup (150g)||Serving Size: 2 medium (148g)||Serving Size: 2 medium (162g)|
|Calories: 240||Calories: 90||Calories: 110|
|from Fat: 50||from Fat: 5||from Fat: 0|
Total Fat: 22g
Total Fat: 1g
Total Fat: 0g
|Cholesterol: 0g||Cholesterol: 0g||Cholesterol: 0g|
|Sodium: 11mg||Sodium: 0mg||Sodium: 0mg|
Total Carbs: 13g
Dietary Fiber: 10g
Total Carbs: 22g
Dietary Fiber: 4g
Total Carbs: 22g
Dietary Fiber: 2g
|Vitamin A 4% DV||Vitamin A 0% DV||Vitamin A 0% DV|
|Vitamin C 25% DV||Vitamin C 230% DV||Vitamin C 430% DV|
|Vitamin E 16% DV||Vitamin E 10% DV||Vitamin E 10% DV|
|Potassium 728mg||Potassium 460mg||Potassium 520mg|
|Protein 3g||Protein 2g||Protein 2g|