Health Advocate Blog

How to make a healthy smoothie

Smoothies make a quick and healthy meal or snack. They can easily increase the number of fruits and vegetables you consume per day since you can get multiple servings in one smoothie. Plus the combinations are endless! Smoothies can even help you eat fruits or vegetables you may not find appealing on their own because they hide the flavors of produce you don’t care for as much. Read on to learn more about smoothie making!

Basic steps to help you make the perfect smoothie

Step 1: Select your fruit

Choose different color fruits to vary your nutrients. Fruits with skin add extra fiber for digestive health.

Examples of fruits that work well in smoothies include pineapple, grapes, blueberries, strawberries, bananas, and mango, just to name a few!

Step 2: Choose a vegetable

Adding a vegetable to fruit may not sound so appealing, but it adds greater nutritional value to your smoothie. If you choose a leafy green, pack the measuring cup tightly to ensure you add enough. Examples of vegetables to add include kale, spinach, mushrooms, beets, carrots, and squash.

Step 3: Add liquid

Evenly mixing your smoothies requires a liquid to help you achieve the right consistency for your tastes. Good choices for liquids include water, almond milk, milk, coconut water, or 100 percent, no-sugar-added fruit juice.

Step 4: Pick your protein

Including protein in your smoothie makes for a more complete meal replacer or heartier snack. If you opt for a dry protein, you may have to add more liquid to your smoothie. Common proteins to add to your smoothie include:

Use ¼ cup of these:

  • Greek yogurt
  • Frozen yogurt
  • Tofu
  • Nut butters
  • Quinoa

Use 2 tablespoons of these:

  • Pumpkin seeds
  • Chia seeds
  • Almonds
  • Walnuts
  • Flax seeds

Step 5: Blend and enjoy

Start to blend your smoothie. If you are looking for a thinner smoothie, add more of your liquid. Smoothies will become thicker if you use frozen fruit, add ice or use dry ingredients.

Tips to make smoothie making easier

  • Wash and cut your ingredients all at once to make smoothie preparation easier. You can even freeze your ingredients to make an extra refreshing smoothie.
  • To further take the effort out of making smoothies, purchase bags of your favorite fruits/vegetables frozen. Assemble your recipes in resealable bags so all you need to do is pour the contents into the blender.
  • Make enough smoothies for 2-3 days. Smoothies will stay good in the refrigerator in a glass or cup with either a lid or plastic wrap. You may need to give it a quick shake or stir prior to drinking.