Learn how to make smoothies with this ultimate step-by-step guide for making the best smoothie ever, plus this collection of delicious, healthy smoothie recipes.
What’s not to love about smoothies? There’s just nothing quite like that smooth, creamy blend of fruits and veggies to make your taste buds and body sing. Healthy smoothies are great any time for young and old alike! Smoothies offer a healthful start to your day, a nutritious way to follow your workout, and a tasty treat when you need a quick pick-me-up. They’re also bursting with benefits. Smoothies can help you increase your number of fruits and vegetables in your diet, which is a health-protective eating style. This is a good thing, as it can be hard to meet your vegetable requirement of about 2 ½ – 3 cups per day for adults, and fruit requirement of about 1 ½ – 2 cups per day for adults. So packing a few servings into your glass is a good start. And, unlike juices, smoothies use the whole fruit or vegetable—skin, peel, seeds, and all. So, you’re getting all of that fiber, vitamins, minerals, and phytochemical goodness in the entire plant food.
Not only is it super easy to make smoothies at home, you control what you put into them to make a super smoothie. You don’t even need special ingredients. Turn any ingredients you have on hand into an original smoothie creation that perfectly aligns with your needs and preferences. You can also target special nutritional needs with your smoothie, by trying to fit in ingredients that you are trying to boost, such as protein, fiber, calcium, omega-3s, and phytochemicals (check out my Antioxidant Smoothie recipe here), There’s really no need for a recipe, thanks to my step-by-step guide on how to make the best, healthiest smoothies ever, though I’ve got plenty of recipes for vegan smoothies here to get you started!
Guide: How to Make Smoothies
1. Get Your Blender Ready
So, what’s the best blender for smoothies? It depends on the size of your smoothie batch. If you’re doing single serve smoothies, try an individual smoothie blender, such as Nutribullet, which even doubles as your smoothie cup (less dish washing necessary). If you’re making a large batch, use a conventional blender, such as a Vitamix.
2. Grab Your Greens
Start by adding a handful of greens—about 1 cup per serving—to the blender to really boost the nutrients. Think beyond spinach and try whatever you have in your garden, crisper or freezer: kale, chard, arugula, collards, bok choy, and herbs, like parsley, basil, or cilantro. Mix and match for enhanced flavors and array of nutrients.
3. Pick Your Fruits & Veg
Along with those greens, pack plenty of fresh or frozen fruits and vegetables into your blender. Try about 1/2 cup per serving of vegetables, such as bright and zesty bell peppers, beets, celery, or cucumbers; and and 1/2 cup per serving of fruits, such as bananas, berries, mangoes, peaches, and pineapple—whatever you love! Fresh is great, but so is unsweetened frozen or canned fruits. If you like, try adding banana, which can mask the bitterness of dark leafy greens, and blueberries, which helps hide the color.
4. Protein Power!
I always add protein and healthy fats to smoothies to keep me energized throughout the day. Nuts or nut butters are delicious and each one brings a different flavor and texture. Add a spoonful of almonds, walnuts, pecans, pistachios, or peanuts, or seeds like chia, sunflower, flax, and hemp. Unsweetened plant-based milk, like soy milk, are good sources of protein. Another way to boost protein and nutrients in your smoothie is with a vegan protein powder, which can have up to 10 grams of protein per scoop.
5. Sweeten Naturally
Skip added sweeteners, like honey, table sugar, agave, or other sweeteners, and let naturally sweet fruit shine through. Mangoes, bananas, berries, and other fruits provide a delicious dose of sweetness on their own. For an even sweeter smoothie, use slightly overripe fruits, which will have more natural sugars. You can also add a splash of 100% fruit juice to your liquid. Unsweetened plant-based milks can lend their own natural sweetness too, as well as vitamin D and calcium, if your milk is fortified.
6. Spice Up Flavor
Use spices, like cinnamon, ginger, or turmeric for flavor, as well as their anti-inflammatory benefits! Explore your spice rack and herb garden and give mint, cocoa powder, or an extract a try. Citrus juice and zest like lemon or lime bring bright flavor too. Plus, there’s no better way to get into the mood of the season. Fall and pumpkin spice! Winter and peppermint!
7. Bonus Tip: Give It A Bowl!
When I want to change up my smoothie routine, I create a fun smoothie bowl which feels like a mini-meal, but is also a great anytime pick-me-up. They’re great for adding mix-ins and toppings, which get to be featured on top rather than hidden inside a typical blended smoothie. Whole fresh or frozen berries, nuts, seeds, shredded coconut…so many yummy possibilities!
With these tips in mind, you’re sure to create delicious smoothies! For other vegan smoothies, check out these recipes:
Peach of A Zucchini Carrot Smoothie
Red Dragon Fruit Smoothie
Green CBD Oil Smoothie
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