Smooth Moves: How to Blend a Perfect Smoothie

January 17, 2024

Depending what you put in them, smoothies can be anything from a nutritious meal replacement to a delicious dessert. Whether you’re looking for a health boost or just a sweet treat, this simple how-to smoothie guide will help you blend your best smoothie yet!

General Tips:

• Keep a balanced ratio of liquids to solids to get the perfect consistency.
• For a creamier smoothie, try adding ¼ cup Greek yogurt, fresh banana or avocado.
• If adding greens, put them in the bottom with the liquid to make sure they get well blended.

Liquid Love (1 cup): Choose a base liquid for your smoothie, unsweetened if possible.

• Milk (low-fat, almond, soy, hemp, rice)
• Coconut water
• Fruit juice
• Water
• Iced coffee or green tea

Fruity Favorites (½ cup): Add a bit of sweet nutrition with fresh or frozen fruit.

• Berries (strawberries, blackberries, blueberries, raspberries)
• Banana
• Mango
• Apple
• Kiwi
• Pear
• Pineapple

Veggie Variety (½ cup): Vegetables can add powerful flavor and health benefits!

• Greens (kale, spinach, collard greens, Swiss chard, Romaine lettuce)
• Beets (cooked and peeled)
• Tomatoes
• Peppers
• Carrots

Protein Power (1 serving): Give your smoothie staying power by adding protein to the mix.

• Plant-based protein powder
• Seeds (chia, sesame, hemp, flax)
• Nut butters (peanut, almond, cashew)
• Avocado
• Greek yogurt
• Açaí powder

Something Sweet (½ tablespoon – optional): If you need a little extra sweetness, try using natural sweeteners.

• Raw honey
• Agave syrup
• Real maple syrup
• Coconut sugar

Flavor Pop (½ teaspoon – optional): A little goes a long way with these potent flavors!

• Cayenne pepper
• Ginger
• Cinnamon
• Cocoa powder
• Vanilla

Once you’ve selected all your ingredients, add your fruit, veggies and liquid to the blender. Add any proteins or optional ingredients, then the ice. Blend on high until it reaches your preferred consistency.

Keep in mind, these lists of ingredients are mostly food for thought to help you get you started. Try our recipe for Fruit Smoothies Three Ways or choose your favorites foods, get creative and have fun!

Article originally published in January of 2016 and updated in January of 2024.

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