Jan 12, 2023

 by Lauren Cubellis

Have you ever had a smoothie that just totally knocked your socks off, but when you attempted to recreate it at home, it just wasn't the same? 

We feel you.

That's why our dietitians created this simple step-by-step guide that will show you exactly how to make that knock-your-socks-off smoothie that has the perfect texture and consistency, a ton of protein, and all the vitamins and minerals you could ever hope for!

STEP 1: Select a liquid base.

Start with 4-8 ounces of your preferred liquid. The options here can be endless, so we categorized some of the more popular smoothie liquids below by goals that are most common amongst our clientele.

Health & Weight Management:

• Water
• Dairy milk
  • Pro tip: ultrafiltered milk is higher in protein and lower in sugar!
• Almond milk
• Oat milk
• Soy milk
• Lower-calorie orange juice (such as Trop50 or Simply Light Orange)

Strength, Performance & Building Muscle:

• Milk
  • Dairy milk would be the preferred choice here, but if that's not an option for you, almond, oat, and soy milk also work.
• Orange juice
• Apple juice
• Pineapple juice

STEP 2: Go green.

If you struggle to eat your veggies, smoothies are such an easy way to squeeze them into your diet. Depending on the size of your blender, you can typically get about 1-2 cups of leafy greens in your smoothie. That's at least half of the USDA-recommended daily vegetable intake for adults! Spinach and kale are often the more popular vegetables for smoothies, since you aren't likely to taste them. Kale may have a more potent flavor, so if you’re concerned about that, opt for spinach instead. If you're feeling adventurous, here are some other veggies to try in your next smoothie:

• Arugula
• Broccoli
• Carrots
• Celery
• Chard
• Cucumbers
• Wheatgrass

Pro tip: don't waste your money on powdered greens!

STEP 3: Select your flavor.

By flavor, we mean fruit! Frozen fruit is always recommended as this will not only give you that nice, thick consistency, but it typically has a higher concentration of vitamins when compared to fresh or canned fruit. Fruits like bananas and avocados (yes, they are a fruit!)

If weight management isn't a concern for you, we recommend adding about 1-2 cups, or roughly 150-300 grams of fruit to your smoothie. If weight or blood sugar management is a concern, stick to about 0.5-1 cup of fruit.

Pro tip: toss in some frozen cherries for added antioxidant, recovery, and sleep benefits!⁣

STEP 4: Select your protein.

If you chose dairy milk as your liquid base, then you're off to a good start in terms of protein content! Here are some additional options to help boost the protein content of your smoothie:

• Greek yogurt
  • Pro tip: if opting for flavored over plain yogurt, check the added sugar content on the nutrition facts label. If the daily value of added sugars is >10%, search for an alternative with fewer added sugars.
• Whey protein powder
• Powdered peanut butter (such as PB2)
  • Contrary to popular belief, spreadable peanut butter is not considered to be a great source of protein! One serving (2 tbsp) only contains about 7 grams of protein, whereas fat makes up roughly 75% of the nutrient profile, making it a far greater source of fat than protein.
• Cottage cheese
• Collagen powder

STEP 5: Maximize the nutrient profile.

Fiber is incredibly beneficial for overall health, but it's specifically beneficial for digestion, cardiovascular health, immune function, blood sugar regulation, and weight management. Here are some additions to help boost the fiber content of your smoothie:

• Seeds (such as chia, flax, linseed, or hemp)
  • Receive added anti-inflammatory benefits from omega-3 fatty acids!
• Cacao powder
• Psyllium husk
• Oats

STEP 6: Blend, serve & enjoy!

If you enjoyed our step-by-step smoothie guide, make sure to follow us on social media (@vervecbus) to never miss out on all the relevant fitness and nutrition content!

Feeling lost or overwhlemed when it comes to managing your nutrition? Book a free discovery call with one of our registered dietitian nutritionists to get clarity on how you should be eating for your goals.