How to Make a Healthy Smoothie in 5 Steps

How to Make a Healthy Smoothie in 5 Steps Freshly blended fruit smoothies of various colors and tastes in glass jars. Yellow, red, green. Turquoise blue background

It is known. Smoothies are magical concoctions, full of vitamins and nutrients, which come in the handy-dandy form of a glass. Do you want to fill up on all the goodness yourself? Here is how to make a healthy smoothie in a few easy steps!

It’s much harder to eat a plate full of veggies or consume a bunch of fruit so that you can rest easy that your body is getting everything it needs. But a glass chock full of the best the produce aisle can offer? It sure sounds like something we can all get behind. And it’s not that hard to make a healthy smoothie. Just read this!

What makes a smoothie better than simple juice? When you make smoothies, you blend whole fruits and veggies, which have more nutrients, but also fiber, a huge help when it comes to digestion. And also you don’t waste as much of the fruit or veggie like you do when you’re juicing.

It’s important to choose your ingredients carefully, in order to get the balance of protein, good fats, and carbs. It’s also important to make your own smoothies, because store-bought ones can have too many sugars, sometimes up to 15 teaspoons. Here’s how you get balance in your smoothie and, hopefully, in your body as well.

How to Make a Healthy Smoothie in 5 Steps

It's not that hard to learn how to make a healthy smoothie.

5 steps to make a healthy smoothie

1. No added sweeteners

Give up on honey or maple syrup, and use only the natural flavor of fruits for sweet taste. They’re also rich in fiber, vitamins, minerals, and other nutrients. Don’t use fruit juice in your smoothie, because it has more sugar and calories. And go for one cup of fresh or frozen fruit as the base for your smoothie. Some of that should be bananas, mango, pineapple, or orange slices, in order to make sure your smoothie will be sweet. Also, choose plain yogurt and milk without added sweeteners. If, after blending, you need more sweet in your smoothie, add 1-2 dates or 1-2 teaspoons of your favorite, but natural, sweetener. You don't want your smoothie to make you fat.

2. Try veggies, too

For more vitamins and minerals, add some vegetables to your smoothie as well. Whatever floats your boat: carrots, cucumber, beets, pureed pumpkin, or spinach leaves.

How to Make a Healthy Smoothie in 5 Steps

Try a green veggie smoothie with spinach, spirulina, and whatever else you might like.

3. Add some protein

Your smoothie will become more substantial if you add some protein to the mix. We recommend you use yogurt, milk, soy milk, or silken tofu. You can also try half a cup of low-fat cottage cheese, which has about 14 grams of protein. Other than protein, dairy products also help your smoothie’s texture, making it creamier and thicker. Thicker smoothies make you feel fuller after all.

4. Don’t forget the crunchy bits

Speaking of protein, you can also find them in nuts and seeds. Two tablespoons of pumpkin seeds have about 5 grams, while 1 ounce of almonds has 6-7 grams. But walnuts, almonds, peanuts, chia seeds or flax seeds are good for smoothies because they add a bit of crunch to them. Just make sure you check the calories!

How to Make a Healthy Smoothie in 5 Steps

You can have your smoothie in a bowl, with plenty of crunchy bits.

5. Other ideas

For more thickness and a more fulfilling experience, you can experiment with avocado, almond butter or peanut butter. And for different flavors each day, you might want to try cocoa powder or cacao nibs. Oats and wheat germ are also very good options.

So you can balance everything out and don’t forget to keep an eye out for the calorie index. If you’re making a smoothie and plan to have it for breakfast, you need to keep it under 400 calories. If instead, you want a healthy snack for when hunger comes knocking at your door, then try for 200 calories.

I’m a pop culture nerd who thinks too much about fried bacon, Buffy the Vampire Slayer and life, the Universe and everything. I love food and sometimes you can see that on my hips, but I don't care that much about that.
What I do care more about is trying to eat healthier, even though I admit that I like to indulge in my food fantasies. I’m addicted to puns, so forgive me for that when you read my articles. I now know too much about nutrition to be fun to hang out with. So long and thanks for all the fish-based omega-3 fatty acids.

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