How to Make a Perfect Smoothie
We make lots of smoothies in my house.
Smoothies have got to be one of my boys’ favorite meals.
But I have to confess, I’ve only ever really made fruit smoothies. Throw in some yogurt, milk, and frozen fruit — a dash of sugar.
Jed and Josiah love the strawberry/blueberry/mango variety.
But then during my research this winter, my CSA customers kept talking about putting their VEGGIES into their smoothies.
The first two times I heard this, I thought to myself, “Huh… that’s interesting.” And didn’t take it any further.
But when it kept coming up OVER AND OVER again, I had to wonder.
Veggie smoothies? This must be a real thing.
In fact, smoothies turned into one of our top 5 “vegetable exit strategies” used by our CSA veterans (who are really good at using up their whole box each week).
And so began a quest to learn more.
Our CSA Coach Cadie Jardin also happens to be a registered dietitian, and so I asked her one day, “Hey can you do a video tutorial for us sometime on the formula for a perfect smoothie?” I wanted to know the details… what are the steps to building a smoothie? What are the options for each category? What goes in first? What are smoothie no-no’s?
I wanted to move beyond the Mango Lassie and get over my fear of adding kale to my creamy fruit cocktail.
Cadie obliged by putting together this video, which you can watch at this link.
Turns out smoothies are a fabulous way to get more fruits and veggies into your daily diet. And they can be nutritional powerhouses if you know what you’re doing.
First you have to know the “Smoothie Rules.”
Use a decent blender.
I have had great success with a simple Magic Bullet or Nutribullet. If you have a more “traditional” blender, just be cautious about your ingredients. You may not be able to add raw nuts, seeds and really hard vegetables.
2. Try using frozen fruit rather than fresh when possible.
This will prevent you from having to add ice. Ice is okay, but it can dilute the flavor of your shake and take up more room in the blender (meaning less of the good stuff).
3. Make sure the liquid you use is at the bottom of your blender before you press blend!
This helps to lubricate the blades and allows the ingredients to mix more efficiently. If you’re using a Magic Bullet or Nutribullet, allow the liquid to fall to the bottom when you turn it upside down to blend (this may take a few seconds). If you’re using a traditional blender, you want to add your smoothie ingredients carefully (first liquid, then greens or veggies, then the frozen fruit last).
4. You can prep the ingredients ahead, just wait to blend!
You can add your fruit, veggie, protein and boosters to a container ahead of time, freeze them, and then just wait to add the liquid until you’re ready. When you add your “dry” ingredients to the blender, add the liquid and blend!
5. Eat your smoothie right away.
Blending ahead and then trying to store/save the mixed smoothie in the fridge can result in some unwanted texture and separation changes. Some people say you can just shake it up again, but I find that it’s just not the same.
6. Get creative and don’t give up!
Every smoothie can be different, it may take a few tries to really find the flavor combinations that you like. You’ll probably make a few mistakes along the way. But after a while, you’ll figure out the general formula and how to riff off of it.
OKAY… so now, onto the steps for a perfect smoothie.
STEP ONE: Choose your liquid.
You want to be sure to add enough liquid for the smoothie to blend well, this can take some experimenting. It also depends on how many servings you’re making and the size of your blender. I’d recommend starting with 1/2 cup and add more if needed. Choose one of the following options.
- Water
- Almond Milk (unsweetened
- Cashew Milk (unsweetened)
- Hemp Milk (unsweetened)
- Coconut Milk (unsweetened)
- Cow’s Milk
- Coconut Water
- Green Tea
- Coffee
- Iced Tea
STEP TWO: Choose your fruit and vegetable.
Fruit:
I recommend choosing at least one option from each list. Remember frozen fruit is best.
- Strawberries
- Blueberries
- Mango
- Pineapple
- Peaches
- Cherries
- Banana (You can freeze these out of their skin!)
Veggies:
You would eat a vegetable with your meal, so why not your smoothie?!
Layer the vegetable greens between the liquid and the frozen solids on top. That way the greens will blend seamlessly into the smoothie rather than tear into small pieces and float around. If you’re nervous about this (like I was), start with spinach. It’s tasteless and adds a major nutritional punch.
- Spinach (it will turn your smoothie green, but it’s tasteless)
- Kale
- Chard
- Beet Greens
- Raw Carrots (if you have a blender with a sharp blade)
- Carrot Tops
- Cucumber
- Cooked Sweet Potato
- Cooked Beets
STEP THREE: Choose your protein and fat!
These are an important ingredient as they help to keep you feeling fuller longer. Plus a meal isn’t a meal without all your macronutrients. Add at least one choice. Start with a tablespoon or so.
- Protein Powder (whey, egg white, soy, rice or any protein powder)
- Plain Yogurt (1/3 cup)
- Peanut Butter
- Almond Butter
- Almonds
- Walnuts
- Pumpkin Seeds
- Sunflower Seeds
STEP FOUR (OPTIONAL): Add a Smoothie Booster.
These items can be added to provide an additional nutrient punch!
- Avocado
- Flax Seeds
- Chia Seeds
- Raw Cacao
- Ginger
- Turmeric
- Honey
- Cinnamon
- Green Powders (spirulina, wheatgrass, etc.)
- Vanilla Extract (can be used for flavor)
- Almond Extract (can be used for flavor)
- Cold/Chilled Coffee (can be used for flavor)
STEP FIVE- Blend until smooth!
If you have an older blender, you may need to stir the ingredients in between pulses, to help it out.
Ready to try it?
If you’re still nervous, try looking at some recipes online or on Pinterest, just to get an idea of patterns and formulas. After a while you’ll start to see the possibilities and the flavor combinations.
Then… go for it. You’ve got this!
To download Cadie’s Smoothie recipes and our PDF guide to a perfect smoothie, subscribe below.
Beet Blast Recovery Smoothie
Yes, you read that correctly- BEETS! Not only do they create an amazing color, they provide you with nutrients to help support sports recovery and cardiovascular health. I like to have some cooked beets in the freezer for this one! Carbohydrates and protein are both essential following a workout, so make sure to include a protein choice in this smoothie.
Ingredients:
1 Cup Unsweetened Vanilla Almond Milk or milk of your choice
½ Cup Cucumber, peeled and diced
½ Cup Frozen Beets
¾ Cup Frozen Berries (any will work)
½ Cup Almonds
1 scoop Vanilla Protein Powder or protein of choice
Optional: Ice as needed
Blend all ingredients in blender and enjoy!