A Real Guide for Power-Packed Smoothies

Smoothies are popular, and for good reason. They’re delicious, and when they include certain ingredients, they’re genuinely nourishing. 

But most smoothie recipes are loaded with fruit or juice, so what seems like a healthy choice can quickly become a giant sugar bomb.

A meal-worthy smoothie has a structure – protein, fiber, and healthy fats (like your other meals!) that deliver a ton of nutrients and lasting energy.

Once you understand the formula, you can riff endlessly with whatever’s in your fridge.

The Formula 

A nutritious smoothie has building blocks. Here’s the lowdown on each layer.

Dark leafy greens

Add 2 to 3 handfuls of dark leafy greens to your smoothie cup. They offer up a heavy dose of vitamins, minerals, and polyphenols.

Chard, baby kale, spinach, and mixed super greens work beautifully because they’re relatively mild in flavor. (A note about spinach: It’s very high in oxalate, a naturally occurring plant compound that creates problems for some people, including those prone to kidney stones. Most people don’t need to avoid spinach, but contrary to Popeye’s advice, don’t go crazy with it.)

Other vegetables

Add a ¼ or ½ cup of mild-flavored veggies to boost overall nutrient content. Cucumber, carrot, zucchini, celery, broccoli stalks — whatever you need to use up in your refrigerator.   

Fruit 

Use ½ to 1 cup of fruit, depending on how sweet it is. Berries are lower in sugar, packed with antioxidants, and give smoothies a gorgeous color. Granny Smith apples are also low in sugar. Other apples, along with peaches, melon, bananas, oranges, and mangoes, are great options, but higher in sugar.

Pro tip: Stock up on frozen berries and veggies when the fresh, seasonal varieties aren't available. It’s typically harvested at the peak of ripeness, then flash-frozen, so the nutrient content holds up well. Costco has you covered well, and I hit up Trader Joe’s for their organic wild blueberries, which have a greater concentration of polyphenols (antioxidants) than regular blueberries.

To protein or not to protein? 

Added protein makes your smoothie into a meal. Without it, you’ll be hungry an hour later. However, you might skip protein if you’re going for a “green drink,” as your side of veggies to another meal.

A few great protein add-ins: A heaping spoonful of plain whole milk yogurt (Greek yogurt packs more protein per ounce than other yogurts), almond butter, sunflower seed butter, or a quality protein powder such as grass-fed whey or collagen, or organic pea or other plant protein.

Avoid products with artificial additives or added sugars and artificial sweeteners. The shorter the ingredient list, the better.

Don’t skip the fat!

Half an avocado or a scoop of coconut oil adds healthy fat that your body needs to absorb vitamins A, D, E & K. Plus, fat is filling and provides long-lasting energy. (Yogurt and nut butters offer up healthy fats as well.) Fat also adds flavor and puts the “smooth’ in smoothie.

Choose your liquid

Start with ½ cup of liquid, and add more depending on desired thickness. Water works great. Cooled green tea adds a nice antioxidant boost. Unsweetened organic almond or cashew milk are smooth, neutral options. 

Avoid juice. Even most 100% natural juices pack a concentrated dose of sugar, without any fiber to prevent a blood sugar spike. 

Nutrient all-stars: Don’t miss out on these!

Here’s where your smoothie really shines – by adding in flavor and nutrient boosts you may otherwise pass over at meal times. Pick two or three, and rotate them for variety:  

• Flax seeds contain omega-3 fats, fiber, and lignans, which support hormone balance. (If your smoothie blender doesn’t grind them up, run them through a coffee grinder first.) 

• Chia seeds contain omega-3 fats and fiber that feeds gut bacteria. They also thicken your smoothie, helping you stay full longer. (Not a great option if you’re making a smoothie ahead of time. They get gummy after a while!) 

• Hemp seeds are a complete protein – they contain all the essential amino acids. They’re also a great source of minerals, including magnesium.

• Pumpkin seeds are mineral-rich as well, and one of the best plant sources of zinc. Excellent for immune support, energy, and hormone health.

• Raw ginger brightens the flavor of your smoothie. Plus, it’s anti-inflammatory and supports easy digestion. Start with a pea-sized amount and add more to taste. 

• Lemon juice, or even the whole lemon (minus seeds), adds vitamin C and other antioxidants, plus a little zing. Along with ginger, lemon is a great way to enhance your smoothie’s flavor without adding more sugar. 

• Broccoli sprouts provide a concentrated dose of sulforaphane, an anti-cancer compound that supports your body’s detox pathways. Mild in flavor, big in impact.  

• Collagen powder not only adds protein, it supports healthy joints, skin elasticity, and gut lining integrity. It’s nearly flavorless and dissolves well.

• Cinnamon supports blood sugar balance. It also adds a warm, satisfying flavor and pairs well with apples in your blender. 

• Parsley contains apigenin and other antioxidants known to support brain function. This herb is also rich in minerals and vitamins that support your body' s detox pathways. 

Sip slowly

Most food requires chewing, and chewing sends important signals to our brains that digestion needs to kick in. Your mouth salivates, stomach acid is released and enzymes are activated to break down what you eat and to help you absorb the nutrients.

When you skip chewing and if you chug your smoothie, your body is unprepared, which may lead to a gut ache and bloating.

Sip your smoothie slowly. Savor it. Even “chewing” it a little before swallowing makes a real difference. Think of it as a meal in a glass.

Sensitive stomach? Raw vegetables, particularly those in the cruciferous family, such as broccoli and kale, can cause bloating or discomfort for some people. If this sounds familiar, try lightly steaming and cooling them before adding them to the blender. Your tummy will thank you.

Time to switch up your blender? 

There are a handful of blenders out there designed for smoothies. They’re different from traditional blenders because they can pulverize ice and the smallest of seeds, leaving you with a very smooth smoothie. 

If you’re in the market for a new blender or blender cup, consider one with a stainless steel cup to help reduce your exposure to microplastics. 

Unfortunately, plastic food containers and plastic wraps shed microplastic particles into our food. (And some foods absorb these compounds directly from the soil!).

More microplastic particles are shed when a container is old and scratched or when it’s been heated. Some research suggests microplastics accumulate in our tissues and cause issues related to inflammation, hormone signaling, and gut health.

Another option is using an immersion blender, also called a stick blender. Many have a stainless steel shaft and can be paired with a stainless steel cup or a large glass container filled with your smoothie ingredients.  

Neither of these blending options requires a big investment or a dramatic change to your morning routine. 

Check out a few of my favorite smoothie recipes, here and here. And let me know how your next smoothie turns out!