How to Make a Balanced Smoothie
Love smoothies, but they don’t keep you full very long? This Balanced Smoothie Guide contains everything you need to know about how to make a balanced smoothie that will actually keep you full for hours. Plus, try some of the delicious recipes included here!
For the past few years I’ve really not been a smoothie person. I’m not sure if it reminds me of my disordered eating days or I just really didn’t want a smoothie when I was pregnant, but either way, I hadn’t made a smoothie in YEARS…
Until the other day. It was a beautiful spring day (like nearly 60 degrees in March, kinda beautiful), and I had 30 minutes before an hours long meeting. I wasn’t really in the mood to eat lunch lunch yet (it was 11:30am, for reference), and a smoothie actually sounded delicious. So I leaned into the craving hard because it was SO EASY!
While I was working and sipping on my smoothie I remembered why I used to be OBSESSED with smoothies. They’re SO…
- Convenient
- Easy to make
- Easy to balance
- Filling
- Delicious
- Satisfying if you’re in the mood for one
- Loaded with nutrients without chopping!
If you’re busy AND you enjoy them, smoothies should be a part of your meals and snacks.
BUT not all smoothies are created equally.
While I’m all for the milkshake-type of smoothies sometimes, if you truly want to have sustainable energy all morning or afternoon, being PURPOSEFUL with your smoothie ingredients can help.
How to Make a Balanced Smoothie
With warmer weather approaching (I can feeeeel it, can you?!), I created this BALANCED SMOOTHIE GUIDE so you can feel amazing all spring and summer long. Peak smoothie season, if you ask me?!
In this Balanced Smoothie Guide you’ll learn:
- How to build a balanced smoothie
- How to make the creamiest smoothie
- Delicious recipe ideas
How to Build a BALANCED Smoothie
1. Start with 1-2 fruit(s)
Store-bought smoothies, especially, can be LOADED with fruit. While fruit is SO GOOD for you, having 2 bananas, 1 mango, 1/2 pineapple and a cup of blueberries in 1 sitting can be a little much. I doubt you’d eat that in one sitting, so why sip it
If ordering out, customize your smoothie so you get exactly what you want.
Making it at home, try to stick to 1-2 servings of fruit.
2. Add PROTEIN, like…
- Greek yogurt
- Cottage cheese
- Silken tofu
- Protein powder
- Hemp seeds
3. Add a FAT, like…
- Nut/seed butter
- Avocado
- Chia or flax seeds
4. Add VEGGIES
There’s no reason to skimp on veggies because they blend effortlessly with minimal flavor addition.
- Baby spinach is super mild and you won’t taste it AT ALL
- Frozen cauliflower makes your smoothie sooo creamy
- Steamed beets (like LoveBeets or from Trader Joe’s) adds a hint of sweetness and beautiful color
- Zucchini is also easy to add with mild flavor
5. Choose your blending liquid
I prefer to add just enough liquid so it blends (I like a thick smoothie), so I don’t really consider the liquid as much in my “balanced smoothie.”
- Dairy milk, soy milk, or pea milk (like Ripple) add some protein (8g/cup)
- Almond milk adds almost NO protein, so don’t think it does!!
- Coconut water is great to replenish electrolytes after a workout or when you’re sick
6. Add a CRUNCH on top
It’s more satisfying to CHEW your food > drink it, so I like to eat my smoothies with a spoon and add a topping so I chew, chew chew!
Try more seeds, granola, cereal, etc!
Don’t forget to CUSTOMIZE to your liking!
The best part about a healthy relationship with food is that you can be FLEXIBLE! Want to add 2 fats – go for it! Need more fruit today? Also fine!
These guidelines are just a starting point so you can help balance your blood sugar, feel full a little longer, and FEEL AMAZING!!
The BEST Smoothie Technique for a Balanced Smoothie
The key to the creamiest smoothie is to add the liquid to the blender FIRST. Then add your fruit, protein, veggies, fats and blend. You don’t want the liquid getting stuck on top of a blender full of spinach!
What blender should I use?
The quickest answer is – what you have! But here are some of my favorites:
Deliciously Balanced smoothie recipes to try
Try these delicious smoothies to cool off & feel energized all afternoon…
- Classic Green Smoothie
- Chocolate Blueberry Smoothie (ADD a protein to the recipe listed!!!)
- Strawberry Milkshake Smoothie
- Banana-Free Berry Smoothie
- Chocolate Raspberry Green Smoothie
- Power Smoothie Bowl
XO