I did a private smoothie workshop with a client this week. Our smoothie creations were seriously so good. Her mind was blown when she realized how easy it is to put together a smoothie at home, so I thought I would highlight a few of my favorite tips for how to make the perfect smoothie.
If you’re visiting from the Blog Hop today, welcome! I’m Marissa, a Certified Integrative Health and Nutrition Coach and the Author of Amazon best-seller, Your Holistically Hot Transformation: Embrace a Healthy Lifestyle Free of Dieting, Confusion and Self-Judgment.
Now, let’s get on to smoothie-making!
SMOOTHIE INGREDIENTS
It may be tempting to go all-fruit with your smoothie, but resist. This is your chance to make the perfect smoothie and get a healthy dose of fiber-rich veggies into your day. Aim for a veggie to fruit ratio of 3 to 1.
Fiber
I like fiber in the form of leafy greens and vegetables, but you can increase it with some of the add-ins below.
- baby spinach
- baby kale
- mixed greens
- bok choy
- zucchini (I like to cut this into chunks and freeze to have at the ready)
Fat
Healthy fat gives your smoothie staying power and helps your body assimilate all the nutrients. Coincidentally, it also makes your smoothie smooth and creamy.
- Nut butters
- Nuts (soak for up to a couple of hours before blending)
- Full-fat yogurt
- Coconut yogurt (for a non-dairy option)
- Cannelini beans
- Avocado (I like to chop it up and freeze it)
- Fresh coconut or coconut oil
Protein
Protein is satiating, rebuilds your muscle fibers after a workout and makes your smoothie a meal.
- See nuts, beans and tofu above
- Protein powder of your choice (choose one without artificial sweeteners)
- Frozen peas
- Soft tofu
Fruit
Fruit adds a little sweetness, more fiber, vitamins and antioxidants, but don’t go crazy with it, ok? Due to the high sugar content in bananas, I try to limit and only use a small piece to sweeten if necessary. I usually like to use frozen fruit in my smoothies.
- Berries
- Kiwi
- Cranberries
- Banana
Base
Your base helps determine the smoothie’s thickness and can also be an additional source of nutrients and hydration. I choose coconut milk when I want something thick and rich and coconut water adds a touch of natural sweetness. Water is best when you want your ingredients to shine on their own.
- Any dairy or unsweetened non-dairy milk (almond, coconut, rice, hemp, etc)
- Brewed green tea
- Coconut water
- Water
- Kombucha
- Kefir
Other Add-ins
Add-ins can boost the nutritional value and flavor of a smoothie even more. Choose 1 or 2 per smoothie.
- Cinnamon
- Bee pollen
- Ground flax seed
- Turmeric
- Ginger
- Cacao powder
- Cacao nibs
- Chia seeds
- Fresh citrus juice (lemon or lime)
- Spirulina or chlorella
- Baked sweet potato
- Oats
- Cooked quinoa
SMOOTHIE ASSEMBLY
Layer your ingredients in your blender or blender bottle starting with the lightest first and adding the heavier stuff on top in this order:
- Base
- Greens
- Fruit
- Add-ins
QUICK SMOOTHIE TIPS
- Always include a fiber, a fat and a protein
- Create less waste by freezing ripe fruit and veggies to use in smoothies
- Pre-make your smoothie and freeze in bags or a blender bottle, add the liquid in the morning, blend and go!
- Hot or Cold? Smoothies are cooling so I tend to drink them in the warmer months. However, warm smoothies for the cooler months are a thing.
- Don’t be afraid to experiment with different combinations
Now, this guide isn’t comprehensive, because I could truly go on all day. What did I miss? Hit me with your best tips ore recipes for how to make the perfect smoothie.
fairyburger they’re great! Really mild so they don’t add much taste just nutrients 🙂
Hooray for smoothies! I like throwing in greens, but I’ve never tried using bok choy or zucchini in them! Thanks for this! :]
runlaurenrun Mmmmm pumpkin sounds good!
I don’t have smoothies as often as I should. But when I do, I’m on a smoothie kick for a few weeks! I think I’ll be trying a pumpkin smoothie sometime in the next week or so!
melissajillane Yep, total game changers! Let me know how it works for you.
Jenn at Run with Sole Thanks for stopping by!
I have a smoothie each morning after I workout. These are great tips! I especially like the one about freezing the avocado! I am so going to use that! I also had never thought about making them in a bag and just adding the liquid, I am going to use that one too!
I love smoothies! They are a great way to get so many nutrients quickly and easily. Great list of ingredients!
Runwybridlplanr Definitely get a blender for those smoothies! The jars will keep them for about a day maybe 2 but not much longer. The pre-frozen smoothie bags are your best bet for having ingredients ready to go throughout the week!
Cassandra@PoweredByBLING possibilities of what you can do with clients are endless! You do you! I really try to steer clear of banana in smoothies because of how much sugar it has, but it does sweeten a smoothie up for sure!
bephoenixfit pre-making it is a lifesaver. You could omit the ice to make it more room temp. Otherwise, google warm smoothie and check out some of the recipes that come up!
I never thought of pre-making the smoothie in advance! That would definitely save time and make it easier to throw together at the last minute. I’ve also never tried a warm smoothie. Do you just omit the ice and not use cold or frozen ingredients?
Love the tip to always include a fiber, fat and protein!
I no longer have a smoothie maker or blender, I really need to go buy a new one. I’m trying a few new diet tricks and you’ve given me the idea for breakfast smoothies, I think they may be a great fast way to eat on the go!
Love that you put them in canning jars, made me think maybe some could be made in advanced and then just shook up to have throughout the week. Thanks so much for the awesome ideas!!!!!!
I have a smoothie every morning for breakfast. I love how it makes me feel energized. Great idea doing a smoothie workshop with your client. I have a couple clients that might like that idea! Green smoothies are my favorite although I also love a PB&Banana; protein shake when I’m looking for sweet.
Dancing2Running It certainly is!
I’m a huge fan of smoothies and have one every morning for breakfast. Its such an easy way to pack in a lot of nutrition.
Hi from the blog hop!!!
I’m going to have to check out your book…thanks for the info!
This is great!
I tend to make the nastiest smoothies and then get so turned off.
Thank you for the layer method-that maybe where I go wrong.
The blender will be whirring in the morning!!
Tricia@misssippipiddlin Yes, frozen fruit is best. I try to omit bananas because they are so very high in sugar!
It only took one time to figure out I need to freeze my bananas. Now if I could remember to freeze my ripe ones before they go bad. I throw out so many! Great post on smoothies!
I do tend to have more in the warmer months than the cooler ones.
cowgirlruns Nice!
I have a smoothie every morning – even in the winter and I love it.
I’m a fan of frozen berries, VegaOne and whatever else I can find.
bcamysaysso Thanks!
Kim Hatting Yes! Veggies are so so so important to be eating for a healthy mind and body 🙂
DeborahSchreiberBrooks Yep! I give private lessons to my clients – cooking, smoothies, grocery shopping, you name it! Would love to link up. I’m never really sure how to do that though 😉
Private smoothie lesson?! These are great tips for sure. Hope you will link up with my meatless Monday link up this week too we would love to have you
Confessions of a mother runner
I’m not really a smoothie gal (nor a veggie gal either),but I realize I need to become one LOL I’m gonna save this post…lots of great info. Thanks!!!
Great tips!