How To Make Healthy Smoothies

Starting your day right has never been easier! Here’s a quick guide on how to make smoothies at home. With the right blender and a combination of leafy greens and seasonal fruits, you can easily create your own favorites to power up your day.

Smoothies are a great way to pack healthy ingredients into a filling breakfast, quick snack, or midday pick-me-up. These smoothie recipes are not just delicious; they’re a game-changer for your health. They’ve helped me reduce my consumption of coffee and tea, and I even quit snacking during the day. By replacing my unhealthy snacks with these nutritious smoothies, I’ve experienced a significant boost—without guilt.

Consider this your guide to healthy and nutritious smoothies that don’t skimp on deliciousness! You’ll also find my top favorite smoothie recipes below.

What Exactly Makes up a Healthy Smoothie?

Far too often, people equate healthy smoothies with fruit. While this is true, too much fruit can also be bad. In the case of smoothies, too much fruit will result in a high-sugar beverage—possibly even surpassing your entire recommended daily sugar intake.

For a healthy, delicious smoothie, you need to find a balance between fruits and vegetables. There are also superfoods that can add amazing nutrients and supercharge your smoothies! Here are some of my favorites:

• Green leafy greens such as kale and spinach. Not only are they packed with vitamins A, C, and K, but they are also high in antioxidants, calcium, and iron.
• Fresh herbs such as parsley and mint. For a refreshing kick and a good dose of benefits.
• Avocado is rich in healthy fat and fiber. It also adds creaminess to the texture, making you feel full from the smoothie.
• Healthy nuts such as almonds and cashews. These help keep blood sugar stable and reduce hunger.
• Nut butter. Add one tablespoon of almond butter or peanut butter for a quick and easy protein boost. Plus, it tastes amazing!
• Healthy seeds such as chia, hemp, or flax seeds. These tiny seeds are high in fiber, protein, and omega-3 fatty acids.
• Quality protein powder.

Be adventurous, and don’t be afraid to mix it up!

Getting Started: Choosing a Blender 

First, we all know that we need a blender to make smoothies.

However, owning a blender doesn’t mean you have the habit of making smoothies. Sound familiar? This is usually for a simple reason: most blenders come in pieces that require too much work to clean (at least mine did). I didn’t enjoy using my blender because I dreaded the cleaning afterward.

In the next section, I’ll explain which blender I ended up getting, how it helps me want to make smoothies regularly, and my honest feedback.

Which Blender Wins the Top Spot for Smoothie Making?

Let’s start by discussing what the blender needs to be able to do for you. Making a thick, frosty smoothie means having a powerful blender that can easily whip up the ingredients. Brands like Vitamix and Blendtec are industry-proven for their ability to make short work of blending up frozen fruit, ice, and vegetables. If you plan on making smoothies regularly, these brands are worth considering.

The top brands do not come cheap, though. High-power Vitamix or Blendtec blenders start at around three hundred dollars, and if they are not used frequently, then they might not be a wise purchase. If you are unsure how often you will use your blender, I highly recommend a NutriBullet.

Why I love my NutriBullet:

1. It packs a powerful motor into a smaller package at a much lower price.
2. The kit comes with cups in different sizes, including 1-2 serving sizes.
3. You can drink straight out of the cup without additional cups being washed.
4. The one-piece blender bottom means very minimal cleanup.

My NutriBullet was purchased at Costco, where a rebate deal made the price $89.00. Amazon also carries them at an equally competitive price point.

Basic Steps For Making a Smoothie

Here are the basic steps for making yourself a delicious smoothie:

• When using my NutriBullet, I start by placing any light and soft ingredients (such as leafy spinach, mint, or kale) into the container cup first.
• Next, I add all the hard and frozen items on top. 
• On top of the frozen or hard items is the best place for any protein powders or supplement powders.
• Lastly, add in any liquids. This might include dairy milk or nut milk, coconut water, or juice.
• When all your ingredients are combined, put the cap on. The NutriBullet has a blade attached to the cap.

After ensuring the cap is on tight, turn the cup upside down and place it on the blender stand. Easy! Before we go over step-by-step instructions on how to quickly make a smoothie, here are a few important tips.

How To Make a Smoothie (with NutriBullet)

Following the steps below, you will be able to easily whip up any number of healthy creations.

Step 1: Add Leafy Greens

Add your leafy greens. If you are not a fan of green vegetable smoothies, don’t worry; you won’t taste them as long as you have the ratio of 20% leafy greens and 80% sweet fruits. I recommend fresh baby spinach and baby kale as your leafy greens.

Step 2: Add Base Fruit + Flavor Fruit

Base fruits 

These should give the smoothie a creamy texture and sweet flavor. I almost always use bananas as my base, but peaches and mangoes also give a similar sweet/creamy texture. These fruits are the building blocks for nutrition, but there is no need to use that much. Don’t forget that the 80% fruit ratio applies to ALL the fruit you might add in, not just the base fruits. If you are avoiding sugar or on a reduced-sugar diet, consider the fruit additions carefully.

Flavor fruits and vegetables:

It’s time for any additional fruits or veggies. These are complementary items, and they serve to add extra flavor or fiber. Note: If you are going to use fresh fruits or vegetables, you will need to leave room for ice (see step 5).

Personally, I feel it’s much more convenient and economical to use frozen fruits (like frozen blackberries) as they are generally available all year. Berries or citrus fruits are popular. In the vegetable category, you might want to slip in some celery, avocado (yes, technically, an avocado is a fruit), or a peeled carrot. Cucumbers are delicious in smoothies, too, but peel them if they have tough or bitter outer skin.

Step 3: Add Yogurt + Liquid

In your third step, the liquids are added. I like a combination of Greek yogurt and almond milk, but you can use any yogurt, water, coconut water, or fresh-squeezed fruit juices (store-bought for convenience). Soy milk, coconut milk, cow’s milk, etc. For a big protein punch, you might want to consider adding a tablespoon of nut butter (like almond butter or peanut butter) in this step.

Step 4: Add Optional Add-In

Last step: This step is where any nutritional supplements come in. Supplements and powders are ideal ways to increase the nutrient count. Just like at the smoothie shops, you can add a scoop of protein powder, whey protein, or other supplements and boosters.

You could also add a teaspoon or two of chia seeds, wheat germ, hemp seeds, or flax seeds. Spicing up your smoothies with 1/2 teaspoon grated citrus peel or 1/8 to 1/4 teaspoon ground nutmeg or cinnamon is also fun. I always add omega-3-rich chia seeds as I heard they reduce food cravings and help you stay hydrated. 😀

Step 5: Add Ice if Needed, Blend Well & Enjoy!

For this final step, add ice if you are using only fresh fruits (unless you want the smoothie to be less cold). The amount of ice depends on how thick and cold you want your smoothie to be, so test it out according to your cup size. Blend until smooth.

Avoiding Smoothie Failures

Making a healthy, nutritious smoothie is not hard, but things can still go wrong. Not to worry, though. I have put together a quick cheat sheet on what to watch for.

• Avoid overfilling your blender or mixing cup. The manufacturer will have a ‘maximum’ fill line as a guide.
• A common step that beginners encounter problems is with the lid. In the case of the NutriBullet, if you do not take a moment to ensure the lid is screwed on snugly and without any objects in the threads, you could end up with a leaky mess instead of a healthy smoothie!
• If you use a conventional blender (such as a Vitamix), ensure the little circular cap is placed securely in the lid. If not, it can blow out, resulting in a Jackson-Pollock creation. Oh, and if that little round lid is missing when you put the cap on, could it be in your smoothie? Uh oh.
• If you are adding any powders, where you place them will make a big difference in how well they blend in. When in doubt, add the powders to any liquids you are using.

Delicious & Nutritious Smoothie Recipes

From healthy smoothie recipes that feature orange juice, carrots, and pumpkin to seasonal blends like summer strawberry smoothies, the world of smoothie-making is filled with fun creations.

Here are some of the smoothie recipes I have posted so far. I will be adding more as my list of favorites grows. Hope you enjoy them!

Matcha Green Tea Smoothie

Mango Coconut Smoothie

Berry Smoothie

Strawberry Banana Smoothie

Strawberry Mango Smoothie

Chocolate Banana Smoothies

Pumpkin Smoothie