I’ve embraced smoothies and I feel better for it. Really. It’s not a hardship to sip on a delicious and nutritious breakfast while getting in my veggies and fruit first thing every day. I’ve never been a big breakfast eater, so adopting smoothies has fit in well with my lifestyle. Plus, they’re so convenient working from home or drinking in the car when commuting to work or running errands.

This blog provides a guide outlining the basics to make the best smoothies for you. You can mix and match ingredients and flavor combinations that are most palatable to you. Before I dive in, I feel the urge to defend smoothies.

Smoothies Are Misunderstood

Many think that they’re nasty, disgusting drinks that warrant a barf-face emoji. Some think they’re the equivalent of an overly sweet milkshake loaded with fruit and sugar. Others think they’ll make you gain weight. While all these statements do have some truth to them, it really comes down to what you put in them. If you make a balanced smoothie and are mindful of your ingredients, you will find that they can help you maintain a healthy diet.

In my mind, every smoothie should have a combination of certain core ingredients, starting out with selecting your vegetables and fruits. Follow this with liquids, proteins, healthy fats and optional flavor enhancers. You also need to consider how your ingredients will meld together for taste and texture.

If you use smoothies to replace a meal, you shouldn’t have issues with weight gain. In fact, smoothies help ensure you get in your daily intake of veggies and fruits, which is a win-win since it also means getting in more fiber and a ton of nutrients.

Some of my personal smoothie rules include:

1. Watch calories by measuring; limit fruit to a cup; nut butters to a tablespoon, etc.
2. Never add honey or sweetener (see number 4!)
3. Use a low-cal liquid; don’t be afraid to use water
4. Bananas rule; a little goes a long way
5. Use some frozen ingredients and add ice

Below I share tips and tricks that will make making smoothies easy for you.

Invest in a Quality Blender

A high-powered blender is important to ensure all ingredients are evenly pureed without leaving chunks of fruit, bits of greens or seeds behind. I love my Ninja blender/food processor. However, if you need an appliance just for making smoothies, I’d suggest the smaller and budget-friendly Ninja Fit Compact Personal Blender. For information on tested and reviewed blenders, check out the Good Housekeeping Institute’s top seven best blenders for 2023.

Vegetables and Fruits

Selecting veggies and fruit going into your smoothie goes hand and hand. I’m drawn to certain vegetables that are easily disguisable, add flavor and help to produce a pretty-colored smoothie. Meanwhile, certain fruits balance out the flavors to help “hide” the veggies and others add a creamy lusciousness.

Vegetables: Use 1 to 2 cups
Spinach, zucchini, summer squash, cauliflower, red cabbage and pureed pumpkin are my go-to choices. I also like baby kale, beets, cucumber and carrots. I’ll often add in zucchini/yellow squash or cauliflower with leafy greens as they’re mild and create a creamy texture. 

Fruits: Limit to 1 cup
I almost always include fresh, ripe banana in my smoothies, even if it’s just a quarter. It ensures your smoothie will be sweet and creamy. Frozen mango, pineapple, blueberries, peaches are always in my freezer. I also like to use a small amount, like a quarter cup, of melon, cherries or cranberry for a flavor burst.

Veggie-fruit combinations suggestions:  

• Spinach, zucchini, avocado, mango, banana (see recipe)
• Cucumber, spinach, melon, peach
• Pumpkin puree, cauliflower, mango, banana (see recipe)
• Red cabbage and blueberries (see recipe)
• Beets, greens, fresh orange or mango (see recipe)
• Cauliflower, banana and pineapple
• Kale, blueberries, banana (see recipe)

Liquid Base

Choose your liquid wisely because if you pick a high-calorie liquid, you can end up with a fattening smoothie. Start with about two-thirds of a cup and add more as needed. I recommend using skim or a lower-calorie non-dairy milk, coconut water or water. A splash of juice adds flavor; limit to a half cup and stretch it with water.

Healthy Add-ins to Keep You Full

Adding in protein, healthy fats and fiber will help you stay full longer so you won’t be tempted to eat something with your smoothie or grab a snack. Here are some healthy recommendations:

• Nut butters, such as almond, cashew or peanut butter, add in protein and healthy fat and add a pleasant flavor to your smoothie. Use a tablespoon.   
• Avocado is another healthy fat and tastes wonderful in smoothies and adds extra creaminess. Limit to an eighth or quarter of the fruit.
• Protein: Try a half-cup nonfat Greek yogurt, quarter-cup of firm tofu or a scoop of protein power. Sometimes I’ll add in a scoop of Vital Proteins Collagen Peptides.
• Flax is a healthy add-in as it’s packed with fiber, omega-3 fatty acids, B vitamins, antioxidants, and cancer-fighting lignans. I like to add in a tablespoon or two which help thicken the mixture.
• Oats, another smoothie thickener, adds fiber, protein and nutrients. Oats are not only heart-healthy but they help lower cholesterol, improve digestion and keep blood sugar balanced. Use steel-cut (you may need to pulverize first depending on your blender) or old-fashioned oats. Recommend using two tablespoons.
• Ice is a good way to add volume to your smoothie without extra calories. Plus, I like my smoothies to be frosty cold since I slowly sip them.  

Flavor Enhancers

Not all smoothies need to include a flavor enhancer, but sometimes a little extra helps harmonize the flavors of your smoothie. Fresh mint, pumpkin spice and vanilla extract are some I turn to regularly. Others you can try include fresh ginger, almond or coconut extracts, matcha powder, squeeze of fresh citrus, cinnamon, turmeric, coffee or tea (as part of your liquid). 

How to Portion Your Ingredients

Here’s my basic breakdown of how I measure out my ingredient so that I’m getting a good balance of nutrients without too many calories.

• 1 to 2 cups vegetables – 30 to 50 calories
• 1 cup fruit – 90 calories
• 2 teaspoons nut butter OR 1/4 avocado – 65 calories
• 2 tablespoons flax – 70 calories
• 1 scoop collagen peptides (35 calories) OR 2 tablespoons oats (75 calories)
• 2/3 cup cashew milk – 25 calories
• Water to thin out as needed
• Ice to thicken as needed

Pin to Your Smoothie Recipes!