In this post, you’re going to learn how to make a delicious, healthy smoothie in 3 easy steps.

What ingredients to put in a smoothie…

And the best blender to use to get the best results.

Specifically you’ll gain access to my tried and tested smoothie process.

Plus, some of my best, healthy smoothie recipes.

Here are the 3 steps:

1. Figure out the ingredients you love and add them to your blender of choice
2. Blend the right way
3. Make desired adjustments for your perfect smoothie

Smoothies are a great option because they are easy, affordable, convenient, and healthy,.

They can also be eaten as a treat, quick snack, or even a meal on-the-go.

Ready to get blending?

Great!

Let’s do this.

What to Put In A Smoothie?

There are 6 categories of ingredients you can put into your smoothies…

And there are many options within each of those.

These will give you the perfect smoothie taste and experience.

Or, if you want to try one of my recipes, then click the link at the beginning of this post, and it will take you directly to my recipe card.

Quick start version. WINK!

Proteins

It is very important to add protein to your smoothie to balance out your carbs…

Don’t think about skipping out on this category because it puts you at risk of getting a sugar high…then the sugar low.

So…

Don’t do it!

Plus, you will create a complete meal experience if that’s your jam.

Here’s what you should do instead…

Get a really high quality protein.

There are a full range of price options, but they are really worth every penny.

Some suggestions are:

• Whey Protein Isolate
• Collagen Peptides
• Vegetable Protein

What are you looking for in a high quality protein?

Amino acids! And the as many as you can pack into your smoothie, which is ideal for your body.

I love to combine whey protein isolate with collagen peptides to get the most complete amino acid profile.

Super nerdy! But also makes me feel awesome.

There are also mixed proteins, that you can use alone or in combination with the above protein sources.

These are part carbohydrate and part protein (and can range in fat levels):

• Milk
• Yogurt

Carbohydrates

These are your fruits and veggies!

I recommend using berries and dark leafy vegetables as your primary carb source because they are super high in fiber.

That’s great for your digestive tract and for controlling insulin release in your body.

If you’re trying to lose weight, then it’s my recommendation to control your insulin the best that you can, to reduce stress on your body for your best weight loss results.

If you’re using fresh fruit, try to use fruit that is ripe.

Avoid overly ripe fruits, and very underripe fruits because the flavors will either be non-existent or potentially odd (icky).

Some suggestions:

• Blueberries
• Raspberries
• Strawberries
• Spinach
• Baby Kale (use the other plain Kale if your blender can take the very fibrous stems)

Here are the fruits to use in moderation.

Or to completely avoid if you’re pre-diabetic, or trying to lose weight.

These fruits may spike your insulin due to their high sugar, low fiber content.

Major sugar crash!

If you love these, and can’t possibly see making a smoothie without them…

Then use them in ultra small quantities, 1/4 cup or less. And, boost your protein level up. And add in tons of veggies.

It’s all about balancing fiber and protein with your sugar!

Higher sugar fruits:

• Banana
• Peaches
• Mango
• Papaya

Some additional carbs may come in the form of liquid:

• Full Fat Coconut Milk
• Oat Milk
• Other Non-Nut alternative Milks (nut milks are a fat source)

Fats

I recommend using healthy fats, which are typically mono-unsaturated.

If you’re going to use a full fat milk or yogurt, then you most likely will not want to add a separate mono-unsaturated fat ingredient.

Some suggestions:

• Avocadu
• MCT Oil
• Plain Coconut Oil
• Milk made from almonds or cashews

Healthy Additions

Some suggestions:

• Maca
• Spirulina
• Wheat Grass

Flavor Enhancers

These are simple herbs and/or spices that you may already have in your kitchen.

These will accent the fruit flavor and boost your smoothie taste experience.

What flavors are you looking for?

Plus a lot of them have health benefits.

Some suggestions:

• Pure Vanilla
• Cinnamon
• Nutmeg

Optional Sweeteners

I don’t personally add any additional sweeteners to my smoothies.

If the fruit is not ripe or if you are using a lot of veggies, then you may want to add a healthy sweetener.

If you want to select the healthiest sweeteners, are trying to lose weight, or have digestive issues…

Then stick with options that grow straight from the earth, like maple syrup, honey, and Medjool dates.

Some suggestions:

• Stevia
• Monk Fruit
• Pure Maple Syrup
• Pure Honey (this is a great one if you’re on the Specific Carbohydrate Diet and my favored choice)
• Medjool Dates (you may want to soak these first)

And of course if you need to, you may want to add ice.

You can also use water instead of milk, yogurt, or milk alternatives.

How To Make A Smoothie?

Smoothies are easy, and have simple ingredients which are why they’re the perfect option for a busy lifestyle, to get into a weight loss mindset, for a quick snack, or for a healthy treat.

There are only a few steps, and you can prepare your ingredients ahead of time.

How to Make a Smoothie Step-by-Step?

Step 1:

Put all of your ingredients in a countertop blender, or a single serving version like a Magic Bullet.

I like the Magic Bullet because the blender reservoir becomes your drinking cup and can be portable with a secure lid.

I recommend that you use one serving per person of proteins, carbs, and fats.

A single serving of fat is the size of your thumb if there are no portion sizes listed, or 1 tbsp.

If you’re using spinach or kale, you can start with a cup and work your way up depending on the consistency you’re seeking.

I love a lot of veggies because they are high in nutrients, pack a ton of fiber, and they won’t impact your  weight gain.

TIP: I like to add my liquid and collagen first, if that is the source of protein that you’re using. Collagen is essentially a gelatin-like substance, and when it gets very cold it will clump up and possibly stick to the sides of the blender.

You could even blend these two together really quickly before adding your remaining ingredients.

CAUTION: Be careful not to overfill a single serving blender because it will not blend efficiently, and they recommend a ½ cup of liquid to protect the blender.

Step 2:

Blend until smooth.

Add ice if you want your smoothie to be extra icey.

Leave enough room in your blender for the ingredients to blend smoothly, do not pack things to the top.

You can always make more…

And you won’t have to clean any off of your kitchen ceiling.

Step 3:

Adjust the consistency of your smoothie by adding liquid, if you prefer it to be thinner.

How to Make a Smoothie Bowl?

The deal on smoothie bowls is that they are basically a smoothie poured into a bowl…that you eat with a spoon.

Some people prefer this because they say it helps them slow down and enjoy it more…

Plus, they feel like they are eating more of a meal.

You may also choose to garnish it with fresh fruit, or other add-ons to make it beautiful…yet nutritious and tasty.

It’s really your preference!

How to Make a Smoothie With Frozen Fruit?

You may choose to use frozen fruit in place of fresh fruit, which is my personal recommendation.

It has a delicious, icy texture.

What are you looking for?

It is convenient and affordable because you can buy it already pre-cut and frozen in bags…

It won’t be wasted because you can store the frozen fruit in your freezer.

Big win!

How to Make a Smoothie With And Without Milk or Yogurt?

You may use any liquid for your smoothies.

However, a milk, milk alternative, or yogurt may make your smoothie creamier.

Using an extra thick greek style yogurt (homemade) is my personal preference, when I’m not using whey protein or collagen.

However, if you have an intolerance to dairy, or are avoiding it due to a lifestyle choice, then there are great alternatives.

I personally now love to use water.

Then I can get in more of the other good stuff!

How to Make a Smoothie Thicker?

Here are the three best smoothie thickeners that I have used.

• Yogurt (I make a homemade, extra thick, greek style, low lactose version)
• Ice (make yours as icy as you love)
• avocado (wonderful source of fat and tastes very creamy)

I encourage you to experiment.

Go ahead and discover your favorite combination!

What Is The Best Blender For Smoothies?

There are many great blenders on the market that make excellent smoothies.

It all really depends on the features that you’re looking for, as well as your budget.

The one that I use is average priced and has a smoothie mode which I love.

If you want to invest in a heavy duty blender that will enhance other cooking experiences in your kitchen, you could get a Vitamix.

If you want something simple, easy to use, and in a single serving size then the Magic Bullet has been great for me.

Conclusion

Fresh smoothies are fast and easy to make at home.

Their simple ingredients taste creamy and delicious, and will keep you full!

You can enjoy one for a healthy treat, a quick snack, or a meal on-the-go.

So dive on in, mix one up, and discover the flavors that you love for your perfect smoothie!

If you want some suggestions, I have three easy, healthy, delicious recipes below which are single servings.

Scale them up for additional servings, when you’re using a countertop style blender.

Smoothie FAQs

Are Smoothies Healthy?

Yes, they can be.

Especially if you select simple, earth grown ingredients…

They pack a nutritious punch and are high in fiber.

Stick to my suggestions of what to put in a smoothie to get your healthiest version without sacrificing flavor.

Enjoy!

What Is The Best Time To Eat A Smoothie?

Any dang time you feel like it!

If you’re craving a frozen treat it’s an awesome alternative.

It’s a great meal replacement if you’re on-the-run, or trying to change your eating habits because you’re controlling your macronutrients.

You can always eat it along side hard boiled eggs, or a healthy breakfast sausage…or even grilled chicken to round out your nutrition and enjoy a larger meal.

If you practice intermittent fasting, like I did for a while when I was resetting my metabolism, then eat it confidently during your regular eating window.

And if you are looking for a way to enhance your health even further, drop some unwanted pounds, and feel utterly amazing…

Then check out my GET FOODFIT! 21-Day Fat Loss Challenge.

I created this program to share how I lost 32 pounds of pure fat, and kept it off for more than a year and a half now.

There’s no end in sight! 

I feel amazing and have completely re-set my metabolism.

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