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Make Your Own Healthy Smoothie Recipe: Easy 5 Step Guide

Posted by Lisa Consiglio Ryan on

Smoothies are super easy to make and they taste delicious! Plus they are nutritious, fun, and can even help with weight loss.

But building your own smoothie can be a bit daunting. Just throwing together ingredients you have in your fridge might not lead to the best tasting smoothie (I’ve done that and the taste was horrible! My smoothie looked, and tasted, like dirt!).

No worries! I'll show you step-by-step how to make a healthy smoothie, plus a recipe for a fruit smoothie you're going to love!

How To Make a Smoothie

Step 1) Choose your Base Liquid

You should start off with between 1-2 cups of liquid. This goes into the blender first as it needs to be surrounding the blade in order for the blending process to start properly. There are many different types of liquids you can you use depending on your dietary and taste preferences:

  • Water is an easy choice. It’s cheap and allows you to get calories from highly nutritious fruits, dark leafy greens and other super foods.
  • Almond and Coconut Milk are a great alternative to the others if you don't want either soy or dairy products. These milks also contain protein. Make sure to buy the unsweetened original brands so you don’t add extra sugars to your drink.

Check out the complete guide to non-dairy milks. 


Step 2) Pick a dark leafy green

Kale, spinach, Swiss chard, collards… these greens are nutritional powerhouses that must be a part of your smoothie making.

Greens provide minerals such as calcium, magnesium, chromium and iron.

Add your greens to the liquid and then blend!


Step 3) Add some fruit

Now you can add fruit. You can choose between frozen fruit or fresh fruit. Just make sure to adjust the ice added. If you have frozen fruit, you don’t need to add ice, and if you have fresh fruit, add more ice.

Bananas are a popular choice for a base as they help to thicken the smoothie and provide a neutral taste that goes well with most everything. You can also add avocado, pear or apple for a base and experiment with texture.


Step 4) Super foods, protein powders and extras

The extra ingredients you add will both help to flavor and thicken the smoothie. It is a great way to help balance out the macro/micro-nutrient content and give your smoothie a boost.

 Here are the most popular add-ins:

  • Protein Powder will make the smoothie more of a meal. Try hemp and pea protein. These proteins are anti-inflammatory and sugar –free.
  • Chlorella & Spirulina are amazing sources of trace minerals.
  • Spices such as cinnamon, honey, nutmeg, and vanilla extract will all add sweetness to your smoothie. If you have fruit, you don’t necessarily need to add these.
  • Nut Butter such as almond butter and cashew butter add protein and a thicker texture.
  • Chia & Flax Seeds are both good sources of omega-3 fatty acids and are nutrient rich.
  • Gluten-free oats help lower cholesterol and provide energy.

 

Step 5) Blend!

After you blended the liquid and the greens it’s time to add the additional ingredients and blend away!

But first, make sure you have a blender that can blend the greens properly. Your college margarita blender can be a great first try but after you become a pro and making your  smoothies, you may want to graduate to a high-powered blender like the Vitamix.

(Wondering what the difference is between juicing and blending? I explain here.)


Easy Green Smoothie Recipe

Easy Peasy Smoothie

Ingredients:

1 bunch kale (1 cup)

1 banana, peeled

1/4 cup blueberries (I used fresh but frozen will also work)

1/4 cup strawberries (I used fresh but frozen will also work)

1 1/2  cup filtered water

 

Extra somethin’ somethin’: 

Add 1 Tbsp. ground flaxseeds for omega 3 boost.

Add 1 Tbsp. raw almond butter for protein boost.

Replace water with 1 1/2 cups unsweetened original almond milk.

Blend ingredients and drink up.

Makes 18-24 oz.

Serves 2

Save any leftovers for snack or tomorrow’s drink.  Store in fridge and drink when ready. Mason jars make the best containers for your smoothies!

 

If you're in the Annapolis, MD area stop by RASA Juice Shop for smoothies, juices, plant-based food, and fun gifts!

 

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