A Guide to Making a Balanced Smoothie

A Guide to Making a Balanced Smoothie

Crafted with the right blend of ingredients, smoothies can be a nutritious meal enjoyed with a straw on the go or in a bowl at home. Put together a balanced smoothie or smoothie bowl by following our formula below.

Pick a fruit: 

Fresh or frozen fruit is typically the base of a smoothie. Choosing frozen fruit may be more affordable than fresh fruit depending on the season. Bananas, berries, mango, pineapple, cherries and dates taste great in smoothies. 

Pick a vegetable (optional): 

Vegetables add nutrition and volume to smoothies without contributing a strong flavor. Like fruit, vegetables can be fresh or frozen. Popular choices for smoothies are leafy green vegetables such as spinach, kale and romaine. Cooked cauliflower, cooked carrots, zucchini, canned pumpkin and cooked beets are also all great choices depending on the smoothie’s flavor profile.

Pick a liquid:

Liquid options for a creamy smoothie include milk (dairy and unsweetened non-dairy). For a less creamy smoothie, use water or coconut water. Compare coconut water brands to choose the lowest in added sugar. 

Pick a protein:

Protein is the key element in a balanced smoothie. Adding a source of protein slows digestion and absorption of the carbohydrates in fruit, and also contributes to a sense of fullness after eating. Protein options for smoothies include protein powder, yogurt, cottage cheese and silken tofu. Some sources of healthy fats such as nut and seed butters also provide protein.

Pick a fat (optional):

Fat contributes to feelings of satiety after eating. Healthy sources of fat for smoothies include nuts and seeds, nut and seed butters, ground flax seeds, hemp seeds and chia seeds. If adding chia seeds, consume the smoothie immediately before it becomes gelatinous. For an extra creamy smoothie, consider avocado.

Pick a flavor booster (or two or three):

Flavor boosters make the smoothie “pop.” Ideas include ginger, ground cinnamon, cocoa powder, turmeric, fresh herbs and citrus zest.

Blend all ingredients until creamy. Add ice if you prefer a colder smoothie. To serve, pour the smoothie into a tall glass with a straw. For a smoothie bowl, pour into a wide bowl and serve with a spoon. For more flavor and texture, sprinkle garnish ingredients on top: fresh mint, granola, unsweetened coconut flakes, cacao nibs, chia seeds and more.

For more breakfast ideas, learn how to make your own balanced yogurt parfait.