Learn how to make a perfectly balanced smoothie that is nutritious, delicious and balanced in nutrition.

Green smoothie with spinach, kale, cherries, peaches, blueberries

Smoothies are delicious, fast, and nutritious meals on the go – when made correctly.  It’s important to remember that meals, whether served on a plate or in a glass, should be nutritionally balanced.  So, while an all-fruit smoothie may make your taste buds happy, the lack of protein and fat will leave your stomach unsatisfied.

Luckily, making a nutritionally balanced smoothie is simple – just follow these six steps, and you’ll have a healthy and satisfying meal on the go:

  1. Choose a Base (1/2 – 1 cup):
    • 100% Fruit juice
    • almond milk
    • brewed tea
    • coconut water
    • milk
    • rice beverage
    • soymilk
    • water
  1. Choose a Fruit (1 – 1 1/2 cups):
    • All fruits taste great in smoothies but some are sweetener than others.
    • Decide between fresh fruit or frozen fruit
  1. Choose a Vegetable (1 – 2 cups):
    • Beet greens
    • butternut squash
    • carrots
    • celery
    • collard greens
    • cucumbers
    • kale or spinach
    • pumpkin or sweet potato
  1. Choose a Protein (Amount varies):
    • Cottage cheese
    • Greek yogurt
    • Protein powder
    • Silken tofu
  1. Choose a Healthy Fat (Amount varies):
    • avocado (¼ avocado)
    • chia seeds (1–2 Tbsp)
    • chopped nuts (1/8 cup)
    • ground flax seeds (1–2 Tbsp)
    • hemp seeds (1–2 Tbsp)
    • nut butter (1 Tbsp)
  1. Give it a Boost (Amount varies):
    • Cocoa powder
    • fish oil
    • lavor extracts (vanilla, almond, mint, etc)
    • herbs and spices (cinnamon, nutmeg, mint, etc.)
    • ice
    • wheat germ

Extra Tips:

    • If you’re making a post-workout smoothie, aim for a ratio of 3:1 to 4:1 carbohydrate to protein – this is optimal for recovery.
    • If you use frozen fruit, purchase varieties with no added sugar.
    • Be aware of the fat content of your liquid base and protein – try to choose low fat or fat free varieties.
    • You can adjust the consistency of the smoothie by adding more liquid or using less dense fruits and vegetables.
    • Be creative!  This formula guarantees a nutritionally balanced smoothie – so throw your taste buds some (delicious) curve balls!
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