Smoothies, smoothies, smoothies! They are EVERYWHERE, but how do you create a balanced smoothie at home, that turns out perfect every time? Well, I have a “smoothie formula” for you guys! This recipe produces veggie-packed + creamy smoothies but leaves you room for creativity with fun flavor combos. Here goes…
THE STEPS TO A PERFECT SMOOTHIE
(click below to jump to a section!)
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- 1 cup frozen vegetables
- ½ cup frozen fruit
- ¼ cup frozen fat
- ¾- 1 cup liquid (more for thinner smoothie, less for thicker smoothie)
- 1 tbsp protein powder
- 1 tsp superfood powder
- *optional – 1 large handful fresh produce
Simple, right? When you use these proportions the possibilities (and perfect smoothies) are ENDLESS. This formula also leaves you perfectly balanced with enough greens, proteins, and fats to keep you satisfied until your next meal.
Now you are probably wondering what to use for each category? Frozen vegetables?…What? You guys are in luck, I am going to break down each category for you guys so you can easily mix and match to create the most perfect, nutrient-dense smoothies!!!
CHOOSING YOUR FROZEN VEGETABLES
Vegetables in smoothies? Sounds pretty gross to the typical sweet smoothie goer, but vegetables in smoothies have really become the “thing to do” in smoothies lately. They add soooo many nutrients, and can actually add a new level of thickness and creaminess to your typical smoothie. Some of the vegetable options are practically flavorless and others create amazing flavor sensations.
Yes, of course, if you add something like brussel sprouts to your smoothie, you will taste it (but really, has anyone added brussel sprouts to their smoothie?!?) but, there are also many smoothie improving choices.
My go-to “flavorless” vegetables are…
- Steamed Cauliflower
- Raw zucchini
- Green peas
- Steamed Broccoli
My go-to “flavor enhancing” vegetables are…
- Steamed or Roasted Carrots
- Steamed or Roasted Sweet Potato
- Steamed or Roasted Beets
- Steamed or Roasted Squash/ Pumpkin/ Gourds
*Note: These vegetables are all used frozen!*
The vegetables that are labeled with “Steamed or Roasted” need to be cooked for either flavor or edibility reasons but also for bloat combatting (I’m talking to you cauliflower and carrots!!!!)
FREEZING TIP: Cut all the vegetables into 1-2 inch pieces before cooking and freezing. This will make them easier to blend. Also, so the vegetables do not freeze into a big glob, freeze them flat in a single layer. You can either do this on a baking sheet and then once frozen move into a bag, or you can do this straight in the bag, by spacing them out and laying flat in freezer.
CHOOSING YOUR FROZEN FRUIT
There is two directions you can go from here “Sweeter” or “ Low Sugar, More Veggie Flavor” Both are great options but it’s good to know from the start of the direction that your smoothie is going to go.
My go-to Sweeter fruit options…
- Cherries (sweet variety)
- Passion Fruit
- Stone Fruit
My go-to Lower sugar, More Veggie Flavor options…
- Currants (Red or Black)
- Green banana (also high in prebiotic fiber to feed your good bacterias!)
- Lemon or Lime
CHOOSING A FROZEN FAT FOR SMOOTHIE CREAMINESS
Okay, let me first off start by saying, “Yes, frozen fat sounds gross!” Haha. I didn’t know how else to word it, so sorry haha, but yes, “Frozen Fats” are key to a thick and creamy smoothie!!
My go-to fats are Avocado and Coconut Milk. These additions produce the creamiest smoothies every time.
To freeze them, I normally quarter my avocado, then freeze that size (without the skin) and for the coconut milk, I mix and pour it into an ice cube tray.
*Non-Frozen alternative: If you don’t have any frozen fats, throw in a scoop of nut butter, fresh avocado or coconut flakes/ butter. *
CHOOSING YOUR LIQUID
I really like to branch outside of the box here. First thing first, although, I use nut milks sometimes, I prefer to save those for the lattes, as you will already have a creamy smoothie without them. Plus, you can’t really taste their amazing flavors when they are all mixed up with fruits and vegetables. So, that’s why I get a bit more creative here by using more “clear liquids” (gross wording again, Heather…ugh…but it’s the only way to describe them haha)
My top picks are…
- Water! Yes, just you plain, average, everyday filtered water
- Leftover tea. Don’t throw away the extra tea left in your pot, pour it into a container and refrigerate to use in your next smoothie.
- Kombucha. Yes, weird, I know…but my digestive system can always use an extra little boost haha!
- Cold Coffee. Need an extra boost? Add some caffeine… I use cold coffee or iced black tea.
- And this one might be the weirdest yet, but… BONE BROTH. Again, #guthealth haha. When you use a mildly flavored broth (also, unsalted…I always make my bone broth unsalted so then I can salt it as I wish later on) with a sweeter smoothie combo, you can’t even taste it…trust me 😉 I will post a recipe soon that uses bone broth.
CHOOSING YOUR PROTEIN
Protein in smoothie = a more filling smoothie.
This section is pretty straight forward, I only use three different types
Hemp Protein Powder
Pea Protein Powder
Collagen Powder ( Vital Proteins Pasture-Raised, Grass-Fed Collagen Peptides (20 oz))
Simple, 1-ingredient protein powders. I have found that so many protein powders are filled with junk, so if you are using a protein powder mix, make sure it has good ingredients 😉
CHOOSING YOUR SUPERFOODS
This is the most fun part. Who else is obsessed with superfood powders?!? I think they are a beautiful thing. I’m not kidding, I can literally stare at all my superfoods all day haha!
But in all seriousness, superfoods make brilliant additions to smoothies. They add that little extra “pep in your step”!
My FAVORITE superfoods to use are…
- Bee Pollen
- Cacao Powder
- Camu Camu
- Ceylon Cinnamon
- Magic Mushrooms (aka Reishi, Cordyceps, Lions Mane, Chaga, etc.)
- Miso powder (unami!!!)
- Mixed Berry Powder ( I love this one from Synergy Company, Click here to check it out on Amazon)
CHOOSING YOUR FRESH ADD-INS
Fresh produce in smoothies is also a winning idea that can boost and benefit your smoothie!
To Cut your Liquid in Half? Add cucumber, celery or orange segments
Extra Green Boost? Add spinach, kale, mixed greens or sprouts.
More flavor? Add a handful of fresh herbs…such as cilantro, mint, parsley
BONUS POINT ADD-INS
Want a little extra fiber? Add 1 tbsp Flaxseed Meal or Chia Seeds.
Want a little crunch? Add 1 tbsp Cacao Nibs in the last few seconds of blending. YUM! It’s like a chocolate chip dreamboat.
Now the best part ever!!! THE GOODIES ON THE TOP!
I always make smoothie bowls for this exact reason…I love toppings! But with toppings, you have to cover all the topping bases aka the drizzle, the crunch factor, the chewy factor, the juiciness and the “pretty dust”. My favorite things to use to achieve these are…
- DRIZZLE! Almond butter, coconut butter, sunflower seed butter, pumpkin seed butter, mixed nut butter, ALL THE BUTTERS!!
- CRUNCH! Granola, cacao nibs, seeds, hemp seeds, almond slivers, freeze-dried berries
- CHEWY! Goji berries, dried mulberries, cranberries, dried pineapple
- JUICY! Fresh berries, pomegranate seeds, and banana slices work great to add a burst of freshness to your bowl
- PRETTY DUST! Sprinkle a little of the superfood powder, that you used inside the smoothie, on top of it. It makes the smoothie oh so pretty and extra delicious 🙂
Now that I covered all the smoothie basics, LET’S MAKE SOME SMOOTHIES!!
In this post, I have included one of my new favorite smoothies which uses Mango, Cucumber, and Turmeric. It is so refreshing, hydrating, and anti-inflammatory!
I will definitely be posting more smoothie recipes soon…well… once the weather heats up that is 😉 haha!
Mango, Cucumber and Turmeric Smoothie
A refreshing and hydrating smoothie that is packed with anti-inflammatory benefits thanks to the turmeric!
steamed then frozen cauliflower
use more for thinner smoothie and less for thicker
I used Vital Proteins
Add all the ingredients to your blender (I use a Vitamix)
Blend on high speed for 1 min. I use the Vitamix wand a lot.
Pour into a bowl and top with your favorite toppings 🙂
* Add the frozen ingredients into the blender first and then everything else on top. This makes for better blending 😉
* If needed, add more liquid to reach the desired consistency