The Perfect Smoothie Recipe

The weather’s warming up and you know what that means…. smoothie season! Smoothies are such a convenient and delicious way to pack a ton of nutrients into one cup (or bowl) for an easy grab-and-go meal. Plus, you can make your smoothie any flavor depending on what you’re craving… fruity, chocolatey, peanut buttery, extra green… you name it!

The only downside to some smoothies, though, is that they can be sugar bombs if you’re not careful. It’s easy to get carried away with lots of fruit and goodies without considering whether your smoothie is actually balanced to keep you full and satisfied.

To make sure you’re getting a healthy balance of carbohydrates, protein, and healthy fats (plus a ton of vitamins and minerals!), I’ve put together a formula for a yummy, filling smoothie every time.  

Step 1 | Choose Your Liquid

You’ll start with your liquid base. I like ½ -1 cup of unsweetened non-dairy milk, coconut water, or even plain filtered water. For a bowl (which can seem more satisfying and filling than drinking a smoothie from a cup) or a thicker smoothie, use less liquid.

Step 2 | Power Up With Greens

Next, add your greens. Smoothies are a great way to sneak in your veggies! I love adding spinach, riced cauliflower, or other greens – you won’t even taste them!

Step 3 + 4 | Flavor With Fruit + Add Healthy Fat

Then you’ll add fruit (not as much as you’d think!) and some healthy fats - think chia seeds, avocado, and nut butters. Here’s a tip: I always add avocado and/or banana to my smoothie to make it creamy. If you’re using another fruit besides a banana, adding half an avocado is a great way to keep the consistency smooth and creamy without the extra sugar!  

Step 5 | Pump It Up

Now it’s time to think about protein. Along with the healthy fats, protein will help keep you satisfied and keep your blood sugar balanced. Nuts and seeds have some protein, but if you’re using your smoothie as a meal replacement I recommend aiming for 15-20g of protein in your smoothie. To help you get there, you may want to add a scoop of protein powder. Hemp or another plant-based protein, collagen peptides, and grass-fed whey are good options.

Tip: Scroll down to download my Healthy Smoothies 101 guide where I list my recommendations for protein powders!

Step 6 | Give It a Boost!

Finally, smoothies are an excellent vessel for what I like to call “booster foods.” I learned this term when I was in school for nutrition and have continued to use it to describe foods that add a boost to your health! They include herbs, superfoods, and other beneficial ingredients that aren’t necessarily essential for basic health but are nutrient-dense and can have powerful therapeutic effects! My favorites to add to smoothies include maca, mint, cacao, spirulina, and chlorella. 

To see the exact measurements and ideas for ingredients, download my free guide: Healthy Smoothies 101!