Smoothies: Smoothies are a great way to get a nutrient-packed meal or snack, stat. They provide everything you need — protein, healthy fats, vegetables, and fruits — all in one convenient package. Made correctly, smoothies can be a great start to your day, and the flavor possibilities are endless.
Blend the per perfect smoothie: A lot of people give smoothies a short blend at full power, but that makes for a terrible smoothie. Instead, starting at low speed and gradually increasing power lets the blades work better, breaking the ingredients down evenly and at the same time. With your Vitamix and Ninja Blender, use the one-touch preset programs for best results.
Nutrition: Smoothies make for a convenient, portable, and easy meal (or snack) with no cooking skills required. This shake is packed with protein, fiber, healthy fats, phytonutrients, and probiotics. It can be breakfast, lunch, or dinner and a great way to obtain key nutrients that may be otherwise lacking in your daily diet and to also quickly give your body what it needs to maximize the recovery response after a workout.
Mix & Match: As the weather changes, I love to refresh or hydrate my healthy smoothies, so I thought a mix and match formula for how to build a satisfying and healthy smoothie would be helpful. Use this healthy smoothie recipe as a template to get creative – or try some of my favorite healthy smoothie recipe combinations below. Switch it up & enjoy!
Keep It Healthy: Start by using roughly one cup of fruit per smoothie. Then, you'll also want to measure out a single serving of high-fat additions like nut butters, chia seeds, or avocados, because these can easily make you consume more calories overall.
Even Healthier: Try adding a handful of greens, such as kale or spinach, is a great way to boost antioxidant and fiber intake. As a bonus, they bulk up beverages to make you feel fuller for longer. Enjoy different colors. I promise you won’t notice the taste! For extra potassium add half a banana.
Nut-Free Version: Use coconut milk instead of almond milk and sunflower seed butter instead of almond butter.
Low-Fat: While almond or peanut butter is delicious and a little richer tasting, you can use powdered peanut butter instead of nut butters. Besides keeping it low-fat and fewer calories, it also makes it much easier to clean the container of your blender.
Less Calories: Smoothies can pack 400 calories in a 20-ounce cup. Here's how to downsize: Most vegetables are already quite low in calories. Fruits and nut butters can be moderately high in calories but are also jam-packed with vitamins and minerals. Strawberries or blueberries and powdered peanut butter are a great low-calorie option, while still getting lots of fresh fruit and flavor. NOT A FAN OF DAIRY? Most milk alternatives (soy, rice, almond) have fewer calories than milk or dairy.
Crunchy: I like to turn my smoothies into "crunchies" by adding granola, oats, nuts, seeds, or other "chewables" after blending. According to nutritional science chewing your food improves the absorption of nutrients and energy from your food. It keeps you fuller and helps digestion. So enjoy your smoothies "crunchy" for better taste and a healthier weight.
Grab-N-Go: Make-ahead smoothies are my ultimate answer for a quick breakfast, lunch, or dinner. Simply make a smoothie, pour the smoothie into Mason jars (they don’t need to be freezer-safe), and refrigerate. Smoothies will keep in the fridge for 1-2 days. If separated, just stir the smoothie and enjoy!
Make It A Meal: A smoothie alone might not be enough for you or fill the hungry bellies in your family. For this reason, I usually pair a smoothie with an easy side: popcorn, cut veggie sticks (sometimes with homemade ranch), crackers, a homemade snack (see snacks), homemade soup or salad (see soups & salads), a homemade starter or side (see starters & sides), a muffin (made in advance), or an egg (usually made in the Instant Pot and prepped in advance).
Cool It Down: Add 2 or 3 ice cubes after blending or briefly blend again to crush ice to keep it from watering down.
Leftovers: Store in the fridge in an airtight container for up to 2 days. Add "crunchy" ingredients, then enjoy this powerful smoothie for breakfast, lunch or dinner.
Powerful, Easy to Use Blender: Make thicker, creamier smoothies at home with a good, powerful, and easy to use blender. A good blender, like Vitamix or a less expensive Ninja blender, powers through frozen foods and nut butters with less liquid for thicker smoothies.