In this blog post, I show you how to make a healthy smoothie. Smoothies are a quick and easy way to pack in nutrition, especially for midlife women juggling busy schedules.
Besides, they’re versatile, stress-free, and perfect for supporting your health goals without complicated recipes.
Most smoothies that people make today are not enough to sustain energy since they are made up mainly of fruit and vegetables that are low in calories.
Not only will I guide you through the best ingredients to use when making a healthy smoothie, but you will learn what ingredients to avoid. And I share some simple, delicious smoothie recipes for you to try.
Quick Tip: Remember to chew your smoothies! That means to make a chewing motion before you swallow the smoothie.
This will activate the enzymes in your saliva to further break down the ingredients in your smoothie and release the satiating hormone, leptin which tells your brain when you need food and when you are full.
What Are the Healthiest Ingredients to Put in a Smoothie?
Here is 6 Easy Steps on How to Make a Healthy Smoothie:
Step #1: Pick a Liquid (almond or soy milk, cashew or hemp milk, spring water, coconut milk)
Step #2: Pick A Protein Powder (grass fed collagen, pea protein, hemp protein, grass fed whey protein)
Step #3: Pick a Veggie (dark leafy greens, sweet potatoes, green powders)
Step #4: Pick a Fruit (mango, berries, bananas, pineapple, apple, dates)
Step #5: Pick a Healthy Fat (walnuts, peanut butter, almond butter, coconut oil, flax, hemp or chia seeds)
Step #6: Pick a Topper (coconut, yogurt, cinnamon or granola, cacao nibs.
Let’s keep it simple and focus on whole, nourishing ingredients that fuel your body.
Step 1: Start with a Healthy Base:
Go for unsweetened almond milk, coconut water, or plain Greek yogurt to keep your smoothie light and creamy.
Step 2: Add Protein for Staying Power
Collagen powder is a good ingredient for your smoothie. You can buy bovine or marine collagen. It is helpful for your gut, joints and skin.
A scoop of protein powder ranges from 17 g to 25 g. So if you are trying to reach your protein goals, check the nutrition profile for your protein amounts per serving.
Also, remember to try different protein powders since one type may not work best for all smoothie recipes. You may pick unflavored and unsweetened protein powders and you can add that to most recipes. You may also prefer to use vanilla or chocolate protein powder blends.
You can also choose between a protein concentrate or isolate powder. Protein concentrates are closer to the whole food protein that your body is use to digesting. And then there is the protein isolate form which is more expensive and is made from the protein concentrate which can make it easier to digest if you have difficulty with digesting protein
Step 3: Don’t Forget the Greens:
Step 4: Pick A Fruit
Berries, green apple slices, or creamy avocado are great options without spiking your blood sugar.
Step 5: Include Healthy Fats:
Think a teaspoon of chia seeds, a few walnuts, or half an avocado for a smooth, satisfying blend.
Sweeten Naturally (If Needed):
A touch of honey or a single date goes a long way if you need extra sweetness.
Step 6: Add a Topper
This can be optional by using a sprinkle of coconut, cinnamon or granola
What Not to Put in a Healthy Smoothie
When it comes to smoothies, less is more. Here’s what to avoid:
Sugary Juices:
Skip store-bought juices and use water or whole fruits instead.
Artificial Additives:
Watch for flavored yogurts or powders with unnecessary chemicals—stick with natural options.
Too Many Fats:
Even healthy fats can add up quickly, so use small portions of nut butters, oils, or seeds.
Overloading Ingredients:
A smoothie doesn’t need to include your entire fridge! Stick to 5-6 key ingredients for the best flavor and balance.
Easy Healthy Smoothie Recipes
Turmeric Mixed Berry Smoothie
Ingredients:
1 cup of mixed berries (frozen)
1 cup of milk (your choice)
1 cup of baby spinach
1 tsp. of turmeric (add more if desired) - Epicure brand linked.
1.5 scoops of protein blend (Epicure brand linked or your choice)
Directions:
Kale Cucumber Smoothie
Ingredients:
- 1/2 avocado
- 1/2 cup chopped English cucumber
- 1/4 cup mango chunks
- 2 cps chopped kale
- 2 cups spring water
- 1 scoop protein powder of choice
- 1 tbsp. of ground flaxseeds or chia seeds
- 1 tsp. raw honey
Directions:
Combine ingredients in a blender and mix until smooth. Add more liquid if needed.
Mango Matcha Protein Shake
Ingredients:
- 1 banana
- 1 kiwi, peeled
- 1 tsp. matcha powder
- 1 cup (240ml) almond milk (may choose another) unsweetened
- ½ avocado
- 1 cup (165g) mango, frozen
- 1 scoop (25) vanilla protein powder
Directions:
Place all ingredients into a high-speed blender and blend until
smooth. Pour into a glass and serve. Enjoy!
Blueberry Spinach Smoothie
Ingredients:
- 1 cup spinach, raw
- ½ medium banana
- 1cup blueberries
- 2 tbsp walnuts (soaked)
- 1.5 cup almond milk, unsweetened (or your choice)
- ½ teaspoon cinnamon
- 1 scoop protein powder (your choice of protein)
- ice (optional)
Directions:
1. Place spinach in blender first, then cover with remaining ingredients.
2. Blend on the high speed setting until well combined (you may need to press the spinach down a bit).
3. Add ice if needed or desired.
Conclusion:
Smoothies don’t have to be complicated to be healthy and delicious. With the right ingredients, you can whip up a quick meal or snack that supports your health and keeps you energized throughout the day.
Which recipe will you try first? Let me know in the comments!
