If you’ve ever felt intimidated by making a smoothie, or confused about which ingredients to use and buy, then you've come to the right place! Making a smoothie for breakfast, as a healthy snack, or as a meal replacement is easier than you may have thought in the past. As a beginner smoothie maker, you want to focus on keeping it simple. I know it can be tempting to try all the fancy supplements and powders that are out on the market, but for now stick to the basics.
Here is an easy formula to follow when making a smoothie. Fill your cup with 50% leafy greens, 1-2 servings of fruit, 1 serving of healthy fats, 1-3 servings of boosts, and a liquid. Add all those ingredients, in that order, to your cup, twist on the blade and blend! You can also build a smoothie in your NutriBullet cup the night before without the liquid. In the morning, all you have to do is add the liquid and blend it up! Perfect for those busy mornings.
Ingredients to Incorporate Into Your Smoothie
- Greens – Get in the habit of adding greens to your smoothie. A common mistake when making a smoothie is to pack it with fruits, this may taste great but you just made a sugar bomb. Start with a green like spinach, it's packed with nutrients but has a mild flavor that you most likely won’t even taste it! Try incorporating baby kale or mixed greens when you feel like you are ready to try new vegetables.
- Tip: When you're ready to incorporate a new green into your smoothie, try half spinach and half of the new green to slowly incorporate the new ingredient into your smoothie!
- Fruits – There is no right or wrong fruit to include in your smoothie, but some of our favorites are strawberries, blueberries, bananas, blackberries, raspberries, pineapple, mango, and peaches. Remember, you want to limit the amount of fruits to avoid a sugar bomb. Try buying a blend of frozen fruits like berries, these add a variety of fruits in one serving and make for a cold smoothie.Plus, they're available year round!
- Tip: When your fresh fruits are about to go bad, don't toss them! Instead cut them up and freeze them to enjoy in your next smoothie.
- Healthy Fats – Some great fat sources for your smoothies are nuts and nut butters such as almond, cashew, sunflower seed, and peanut. Nut butters provide creaminess and keep you feeling fuller, longer. Try to buy nut butters that are unsalted and have no added sugars. Another great fat source is avocado. Add ¼ of an avocado to your next smoothie for a thick, creamy blend.
- Tip: Pre-cut and freeze your avocado slices and store in the freezer to use in your smoothies! This adds cold, creaminess to any smoothie.
- Boosts (Superfoods) – As a beginner, you want to keep it simple, so you don’t get overwhelmed when you go to the grocery store. Stick to simple things like protein powder, chia seeds, and flax seeds. Try to buy a protein powder that has less than 6 ingredients. If you can’t pronounce an ingredient, you shouldn’t buy that brand. Our NutriBullet Organic Pea Protein Blend is an excellent choice. Chia seeds and flax seeds are both great fiber and protein sources that are easy to find in grocery stores or online.
- Liquids – Using water is always a great option, but if you want something a little creamier try a milk alternative. Some our our favorites are almond, cashew, coconut, hemp, or rice milk. There are so many different brands and varieties of milk alternatives out there but try a few different kinds and see what you like best. Make sure to always buy an unsweetened version of whichever you prefer. Unsweetened vanilla almond milk is usually the best for beginners and is lower in calories than the other kinds.
The overall objective is to keep things really simple and to stay on track. You want to get in the habit of starting the day with a healthy smoothie. Before you go shopping for your smoothie ingredients, make a list so you know what you need for the whole week. You got this!
3 Beginner Smoothie Recipes
- AB & J Smoothie – So simple and so good! This is the perfect smoothie for any beginner and may end up being your new favorite!
- Banana Berry Blowout – Bananas and berries never disappoint. This combo is the perfect breakfast on the go!
- Banana Kale Blueberry Freeze – Perfect berry banana combo with a hint of kale that you can barely taste! So tasty and good for you
Shadae Zamyad is the Recipe and Nutrition Specialist at Capital Brands. She has an Associates of Science in Culinary Arts and a Bachelor’s of Science in Culinary Nutrition. With her unique food and nutrition background, she has been able to create thousands of diet and disease-specific recipes for various NutriBullet products. She has helped many people achieve healthier eating by setting realistic and approachable goals. Her fool-proof approach to healthier eating is eating real, nutrient-dense foods and incorporating healthy fats and fiber into every meal.