I’m giving you all of the details for building a healthy smoothie … plus some of my favorite smoothie blends!
If you follow me on Instagram, then you probably already know my secret to healthy success. I frequently post my daily smoothie blend and hacks for a more nutritious smoothie. In fact, I’m drinking one right now as I write this tutorial on how to build a healthy smoothie for you!
Why do I love smoothies so much?
Because you can pack so many nutrients in one glass! Smoothies were the one healthy habit that began my transformation towards improved health from the inside out. My energy levels soared, my acne started to clear up and I felt less bloated. All of this from one simple smoothie every day.
When should I drink my smoothie?
The time is now (no matter what time of day it is!). I believe that starting your morning in a nutritious way helps set the tone for the rest of day, which is why I often prefer to drink my smoothie in the morning. It’s also a quick option for on-the-go and can keep you full for hours without weighing you down.
The other optimal time to enjoy your smoothie is post workout, mainly because the body needs protein and vital nutrients to repair and restore. But the truth is, there is no one right time to drink a smoothie – whatever works for you and your lifestyle!
The Formula: How to Build a Healthy Smoothie
Now that you know why I’m such a fan of smoothies and always encouraging them if you’re looking to improve your health in some way, let’s chat about how to build that perfect, healthy smoothie.
Here’s my go-to formula that will help stabilize blood sugar levels (to maintain a healthy weight and keep cravings to a minimum), increase energy and keep (natural) sugars in check.
1/2 cup frozen fruit + protein + healthy fat
+ handful of leafy greens + 1 cup unsweetened liquid
Frozen fruit: You can add any kind you like, however, I love berries because they are full of antioxidants, fiber and lower in sugar. I also am a fan of unsweetened acai because it contains hardly any sugar and contains healthy fats (#antiinflammatory). Bananas and tropical fruits (equally delicious) tend to be higher in natural sugars.
Protein: 1/4 cup nuts, 2 Tablespoons chia or hemp seeds, 1 scoop high-quality collagen powder or 1 scoop high-quality plant-based protein powder (I’m loving Garden of Life Sport and Vega Sport at the moment – 1/2 scoop is all you need!).
Healthy fats: 1 Tablespoon almond butter, 2 Tablespoons ground flaxseed, 2 Tablespoons chia or hemp seeds, 1 Tablespoon MCT oil or 1/4 avocado. You’ll notice that there’s some overlap between protein and healthy fat sources, which is why it’s important to add variety. For example, I might do 2 Tablespoons hemp seeds (for protein) + 1 Tablespoon MCT oil (for healthy fats).
Leafy greens: Spinach (mild in flavor and will go undetected except for changing the color of the smoothie), kale, swiss chard, dandelion greens, micro greens
Liquid: unsweetened almond/dairy-free alternative milk, coconut water or water
Bonus favorites: Superfood Detox Organics green powder, cacao nibs (for crunch, antioxidants and magnesium!) and maca powder (to boost energy and manage stress levels)
The 30-Second Superfood Smoothie
If you’re looking to up your smoothie game but also prioritize convenience, then let me introduce you to Daily Harvest. Known for their 30-second superfood smoothie cups, Daily Harvest offers a variety of delicious smoothie flavors that get delivered right to your door and are ready to blend on your way out the door.
The smoothie combos are out of this world and a huge timesaver on busy days!
Let’s look at how a few of my favorite flavors can be customized to fit within the healthy smoothie formula.
- Acai + Cherry: Add 1 Tablespoon almond butter + 1 scoop protein powder
- Mint + Cacao: Add 2 Tablespoons hemp seeds for a slight boost in healthy fats and additional protein
- Strawberry + Peach: Add 1 scoop collagen (for a protein boost) and a handful of spinach