Smoothies can be a refreshing way to fuel your day – when they are built with balance. Use the simple formula below to create a smoothie that will keep you satisfied and energized.
Want a smoothie that actually keeps you full? Add protein, fiber + healthy fat for a more balanced blend. Use this simple formula to build your better smoothie. #saslife Share on XSmoothie Formula
Add ingredients to a high-powered blender in the order listed below, then blend until the smoothie reaches your desired consistency.
1. Choose your liquid base.
Start with 1-2 cups of water, milk, unsweetened non-dairy milk, or coconut water.
These options contain little to no added sugar (unlike juice which packs a big sugar punch).
2. Pick your veggies.
Add 1-2 cups of leafy greens (spinach, baby kale, etc.) and/or other vegetables like beets, carrots, cucumbers, frozen cauliflower or cauliflower rice, frozen peas, or zucchini.
Veggies boost fiber and nutrients – and blending them into a smoothie is an easy way to get in a serving (or two or three) of veggies early in the day!
Tip: Cauliflower and spinach are great starter options because they blend in easily without changing the flavor (and cauliflower won’t change the color).
3. Select your fruit.
Add ½ - 1 cup of fruit such as berries, mango, pineapple, banana, cherries, and/or peaches. Mix and match for endless flavor combinations.
Fruit provides natural sweetness, helping cut back on the need for added sweeteners like honey or stevia. Frozen fruit also adds thickness so you can skip the ice.
4. Add protein and healthy fats.
Choose 1-3 of the following: plain Greek yogurt, cottage cheese, clean protein powder, tofu, chia/flax/hemp seeds, avocado, nut butters, and/or tahini.
These help stabilize blood sugar and keep you full. If your smoothie is a meal, aim for 25-40g of protein.
Short on time? Prep ahead.
Make smoothie packs:
- Wash, chop, and dry fruits and vegetables of choice. Skip this step if using frozen produce.
- Portion into freezer-safe containers or bags, using the general guideline of 1-2 cups veggies + ½ -1 cup fruit per serving.
- Store in the freezer.
When you’re ready to make a fresh smoothie, simply blend the frozen pack with your liquid base and protein/healthy fats of choice.
Sipping vs. Chewing – Does it Matter?
Smoothies are smooth, but slowing down still matters.
Digestion begins in the mouth, so taking a moment to swish or gently “chew” your smoothie helps it mix with saliva, which contains enzymes that start breaking down carbohydrates. Studies have also shown that the sooner and longer you chew, the quicker you experience a decrease in hunger.
Try this:
- Add a little texture to your smoothie (chia seeds, nuts, etc.) or don’t blend it quite as long.
- Sip slowly and swish before swallowing.
- “Eat” your smoothie with a spoon.
And remember, avoid drinking your smoothie too quickly. Your brain needs time to register fullness.
Build YOUR Better Smoothie
Use the formula above as a guide, then make it your own. Mix, match, and experiment until you find combinations that leave you feeling refreshed, satisfied, and energized.
Need some ideas to get started? Check out this collection of smoothie recipes.
Strawberry Surprise Smoothie
Serves 1
Recipe from: Randa Nutrition
PRINT RECIPE
The surprise ingredient in this smoothie is frozen cauliflower rice! Yes, cauliflower! It disappears into the smoothie while adding an extra creamy texture. Give it a try – it shouldn’t disappoint.
Ingredients
1 cup milk
1-2 scoops vanilla protein powder*
1 cup frozen strawberries
1 cup frozen cauliflower rice
1 tsp chia seeds
Directions
- Place all ingredients in a high-powered blender.
- Blend until smooth.
*Note: Read ingredients for added sugar/sweeteners. You can also use a plain, unflavored protein powder instead, adding 1 tsp vanilla extract for flavor.
