Smoothies are a staple in some households, they are refreshing, easy and nutrient dense. They can make a great breakfast, lunch, snack and sometimes even dinner! If you’re curious on how to make the perfect smoothie, it’s important to have the proper formula to ensure a balanced meal or snack.

To make quick and easy smoothies, use the formula below to create an enjoyable meal replacement or snack:

1. Choose your protein: Pick 1 from the following
   • Plain Greek yogurt (0 or 2%)
   • 2% cottage cheese
   • Plant-based protein powders:
     • Orgain
     • SunWarrior
     • Vega
     • Garden of Life RAW
   • 100% whey protein powder
   • Casein Protein Powder
   • Collagen peptides
2. Add your veggies
   • Instead of ice, choose frozen cauliflower florets
     • Did you know that cauliflower has anti-cancer properties, and it is virtually tasteless! Frozen cauliflower is a great way to add extra nutrients to your smoothie.
   • Greens are always a great addition to smoothies, this could be spinach, kale or even greens
   • Beets are a great addition to smoothies, especially paired with strawberries and lemon.
     • Fun Fact! Beets help improve blood flow, which can help lower blood pressure and improve athletic performance.
   • Cucumbers and celery are refreshing ways to increase your nutrients within your smoothie.
3. Make it sweet
   • Choose 1 cup frozen or fresh fruit of your choice to sweeten up your smoothie.
   • Make sure you are choosing ‘No Sugar Added’ fruit options.
     • Berry medley, like blueberries, blackberries, raspberries and strawberries
     • If you are doing a green smoothie, I would recommend adding more greens and yellows, such as banana, pineapple, green apple or grapes
4. Choose your liquid
   • Depending on how you like the texture of your smoothie will depend on the type of liquid and how much you will add. Thicker the consistency, the less liquid; thinner the consistency, the more liquid.
     • Water
     • Unsweetened | No sugar added plant-based milk
       • Almond milk
       • Cashew milk
       • Rice milk
       • Soy milk
       • Hemp milk
       • Coconut milk
     • Skim or reduced fat milk
     • Coconut water
5. Add in a plant-based fat
   • Fats are a great way to keep us satisfied, but they are also calorically dense, meaning a little bit goes a long way. Depending on what your goals are for your smoothie, you may or may not want to add a source of healthful fat to the mix. Adding a fat source to your smoothie will make it easier for your body to absorb your fat-soluble vitamins A, D, E, K.
     • Avocado
     • Nut Butter
       • Natural peanut butter
       • Almond butter
       • Cashew Butter
     • Drizzling in 1 tbsp of extra virgin olive oil will increase 100-120 calories.
6. Bulk up the fiber
   • Adding in chia or ground flaxseeds are great ways to increase the fiber and omega 3 fatty acids in your smoothie, which helps with regularity and brain function.

If you are interested in learning more about the types of foods you should be consuming, schedule an appointment with a Registered Dietitian.