This smoothie formula allows you to mix and match your favorite (or on-hand) ingredients and delivers on key nutrients while keeping calories in check.
- 1 cup Greens: baby spinach, kale, chard
- ½ each Banana: frozen, sliced
- ½–1 cup Fruit or Sweet Vegetables: Frozen or fresh (berries, mango, peach, pineapple, cherries, apple, pear, kiwi, sweet potato, carrots, or beets)
- 1⁄3 cup Protein: low-fat, plain Greek or non-Greek yogurt, unsweetened soy yogurt, low-fat plain kefir, silken tofu, or cannellini beans
- 1 cup Liquid: unsweetened soy, rice, nut, oat or coconut milk, pea protein milk, low-fat milk, vegetable juice, green tea, herbal tea, coconut water or water
- 1 tsp–2 tbsp, up to 3 each Health Bonus: chia seeds, flaxseeds, pumpkin seeds, sesame seeds, nut and seed butters, avocado, unsweetened coconut, ginger, cinnamon, turmeric, cayenne, raw cacao powder or nibs, oats, matcha, moringa, or spirulina powder, or unsweetened protein powder
- As needed: Cold water for desired consistency
- Optional: Ice cubes (recommended if not using frozen fruit)
- Optional Sweetener: 1–2 tsp maple syrup, honey, agave, monk fruit, or stevia
Place all ingredients except the water in a blender and blend until smooth. As needed, add cold water to smooth out to desired consistency.
SUGGESTED SMOOTHIE COMBINATIONS
Mango Tango: spinach + banana + ¾ cup mango + non-fat and low-fat plain greek yogurt + unsweetened almond milk + 1 tbsp unsweetened protein powder + 1 tbsp chia seeds + ½ cup water
Chocolate Covered Cherry: spinach + banana + ¾ cup cherries + non-fat and low-fat plain greek yogurt + unsweetened vanilla almond milk + 2 tsp raw cacao (cocoa) powder + 1 tbsp unsweetened coconut flakes + 1 tsp honey + ½ cup water
Berry Cobbler: spinach + banana + ¾ cup mixed berries + silken tofu + unsweetened vanilla almond milk + 1 tsp cinnamon + 2 tbsp oats + 1 chia seeds + 1 tsp honey + ½ cup water
Almond Banana Split: spinach + banana + ½ cup pineapple + non-fat and low-fat plain greek yogurt + unsweetened vanilla almond milk + 1 tbsp almond butter + 1 tsp maple syrup
Pineapple Green Machine: spinach + banana + ¾ cup pineapple + low-fat plain kefir + coconut water + 1 tbsp chia seeds + ¼ avocado + ½ cup water
Don’t forget to Enjoy!