Create my Own Smoothie
Cooking Utensils
Blender
Prep Time
3 Minutes
Cook Time
30 Seconds (Blending)
Smoothies are an excellent resource to pack in all sorts of awesome foods to power you through the day. Smoothies are predominantly fruit-based due to their sweet flavor, but they are also a great opportunity to sneak in other important foods groups including dairy, vegetables, and nuts & Seeds
Read Before Making a Smoothie
- Fruits offer plenty of sugar to sweeten your smoothie, so try to limit/avoid adding more. If you insist, try to keep it to natural sweeteners like honey, maple syrup, or stevia- try to keep it below 1/2 teaspoon if you do add a sweetener!
- A lot of fruit-flavored yogurts are packed in sugar, so stick to plain or vanilla when you can.
- There is no perfect amount of each ingredient to put in, and smoothies are super healthy, so add amounts you want to a taste you enjoy and be proud of yourself for making a great choice!
Selecting Your Ingredients
Ingredients are broken down into three categories: Bases, Core Ingredients, and Add-ins. A successful smoothie will contain at least 1 base and one core ingredient. After selecting those, everything else you add can increase nutritional value or flavor!
1. Bases (Pick At Least 1)
We recommend adding one type of milk (real or plant-based) and yogurt. Adding both gives the smoothie a nice creamy texture and offers enhanced health benefits as yogurt has good bacteria that helps with digestion that you will not get with just milk alone
Dairy Options:
Serving Size: 1/4 Cup
Dairy Alternatives
Serving Size: 1/4 Cup
Almond Milk
Oat Milk
Soy Milk
Water
2. Core Ingredients (Pick At Least 1)
The core ingredients are the ones whose flavors you would like to be the main flavor you taste when consuming your smoothie. Therefore, they should be the most abundant ingredient in your smoothie.
Note: We always recommend throwing in at least half a banana, as it adds a bunch of natural, healthy sweetness to the smoothie!
Fruit:
Buy frozen fruit, or freeze fruit going bad. It is cheaper and lasts longer
Serving Size: 1/2-1 Banana, A Handful of Berries/Cherries, 1/2 Mango, 1/4-1/2 Cup Pineapple
Vegetables:
Leafy greens work best. They do not alter flavor or texture drastically
Serving Size: 1/2-1 Cup of leafy greens (the size of a baseball-the size of a softball)
3. Add-Ins (Optional, No Limit)
Elevate the nutritional value of your smoothie by including any of the following ingredients.
Fruit:
Serving Size: 1/4 Avocado, 1 Date, 1/2 Apple, 1 Tablespoon of Lemon/Lime Juice
Vegetables:
Serving Size: 1 Beet, 6 Baby Carrots, 1 Stick of Celery, 1/2 Cucumber
Nuts & Seeds:
Serving Size: 1 Tablespoon (high calorie, do not exceed 2 tablespoons in one serving!)
Grains:
Serving Size: 1/4 Cup of dried oats
Other:
Serving Size: To taste (do not exceed half a dark chocolate bar, 1 tablespoon of cacao, or 1 scoop of protein powder)
Vanilla/Chocolate Protein
*Flavor, Protein*
Instructions
Step 1:
Add all of your chosen ingredients into the blender
Step 2:
Whirl in the blender for about 30 seconds, or until mixture is smooth.
Step 3:
If the smoothie is too thick, add milk or water to desired consistency.
Tips & Tricks:
- Top with granola or fruit for a little bit of a tasty crunch
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