Want to know how to make a balanced smoothie?! In this post, I’ll walk you through the elements of building a healthy, nutritious smoothie, plus how to make it taste super delicious!

If made correctly, smoothies can be packed with nutrition! They’re also extremely versatile – I find they’re a great way to fit in a quick, nutritious meal when I’m on the go, but they can also serve as a refreshing drink or a tasty dessert.

The only problem… a lot of the smoothies I see are just fruit, fruit and more fruit. And don’t get me wrong, fruit is delicious and full of nutrients! But when you’re drinking a big smoothie made up of only fruit, there’s no healthy fat or protein to slow the release of all that glucose into the body. So, when I make a smoothie I always  make sure I’m building the recipe like I build my meals – with a source of complex carbohydrates, a source of healthy fats, and a source of protein – to help ensure it’s balanced.

How to Build a Perfectly Balanced Smoothie

Step 1: Choose a Base

• Plant-milk (almond, coconut, soy, oat, etc.)
• Water or coconut water
• Fresh-squeezed fruit juice
• Coffee
• Non-dairy yogurt

Step 2: Complex Carbs

• Fresh or frozen fruit
• Oats
• Starchy vegetables (squash, sweet potato, carrots, beets, etc.)
• Non-starchy vegetables (spinach, kale, cucumber, celery, cauliflower, etc.)

Step 3: Healthy Fat

• Nut butter (almond, peanut, cashew, etc.)
• Nuts (pecans, walnuts, cashews, etc.)
• Seeds (chia, flax, hemp, pumpkin, etc.)
• Avocado
• Coconut

Step 4: Source of Protein

• Plant-based protein powder
• Non-dairy yogurt
• Organic silken tofu
• Chickpeas
• Protein plant-milk
• Nuts, nut butter, seeds

Step 5: Boost it Up with Add-Ins!

• Cacao nibs
• Cacao powder
• Vanilla extract
• Turmeric
• Spirulina
• & more!

Smoothie Making Tips

1. Greens First! If your adding any greens to your smoothie (or anything that you think could leave chunks), make sure to add that item to the blender with your liquid of choice first. Blend until smooth and then add the remaining ingredients!
2. Don’t forget to Prep! Smoothies are already a quick meal option, but they can be made even faster with a little bit of prep. I like to make individual smoothie bags with any non-liquid items (fruit, veggies, nuts/seeds, etc) and store them in the freezer for an easy grab, blend and go option!
3. Make it creamy with ingredients like avocado, yogurt, frozen fruit, coconut cream, and silken tofu!
4. Make it smoothie bowl style by freezing your liquid into ice cubes! Freezing your liquid will help keep your smoothie think and ice-y.
5. Want easier cleanup? When you’re done making your smoothie, just add a drop of dish soap and some water into the blender. Blend on high, rinse, and you’re done!

Ready to make some smoothies?! Check out this starter recipe below and comment your favorite combo down below!

Looking for more healthy recipes? Check them out here!