Infographic: How to Blend the Perfect Smoothie

Rasberry cucumber smoothie in glass

Nothing beats the taste of a freshly blended smoothie, arguably the healthiest and most versatile meal choice for breakfast, lunch, or dinner.    With essentially an endless number of ingredient combinations to choose from, it’s extremely easy to customize a smoothie recipe that compliments your current health and fitness goals.  Better yet, you’ll never get tired of the taste, since every mixture can be a tasty new creation.

Not confident in the kitchen?  No problem!  Even those with marginal culinary skills will become smoothie  guru’s after only a few blends.  Just review the basics outlined below, and start experimenting until you discover the perfect recipe for you!

Infographic:  How to make a smoothie

Step 1:  Prepare Base

How many to choose: 1-3
Total amount: 1 1/4 – 1 1/2 cups
Preparation:  Add selected ingredients to blender container.

  • Almond, coconut, hemp,  or rice milk
  • Ice (up to 1/2 cup)
  • Kefir (up to 1/2 cup)
  • Yogurt (up to 1/2 cup)

Tip:  If you prefer your smoothie cold and are not using frozen fruit, add 1/4 – 1/2 cup of ice to your base.

Our top picks:  Coconut milk, organic greek yogurt.

Step 2:  Add Protein

How many to choose: 1 – 2
Total amount: 1 scoop (30-50 grams)
Preparation:  None required

  • Brown rice protein
  • Hemp protein
  • Pea protein
  • Whey, casein, or egg protein

Tip:  Plain whey protein isolate is the most neutral tasting of all protein powders.

Our top picks:  Whey, and hemp protein.

Step 3:  Add fruit (fresh or frozen)

How many to choose: 1 – 2
Total amount: 1 1/2 cups
Preparation:  If using fresh fruit, remove inedible parts and cut in to small pieces.

  • Banana
  • Berries
  • Grapes
  • Kiwi
  • Pear
  • Pineapple
  • Orange
  • Mango

Tip:  Using pre-chopped frozen fruit will save prep time, and ensure that your smoothie is ice cold.

Our top picks:  Banana, mango, strawberry, and blueberry.

Step 4:  Add vegetables (optional)

How many to choose: 1 – 2
Total amount: 1/2 cup
Preparation:  Remove inedible portions, tough stems , and peels, and chop.

  • Cucumber
  • Carrot
  • Lettuce
  • Kale
  • Swiss chard
  • parsley
  • cucumber
  • spinach

Tip:  If you are concerned about vegetables overpowering the taste of your smoothie, use lettuce, spinach or cucumber.

Our top picks:  Kale, spinach.

Step 5:  Add thickener (optional)

How many to choose: 1 – 2
Total amount: 1 – 2 Tbsp
Preparation:  None required

  • Avocado
  • Chia seeds
  • Coconut oil
  • Ground coconut
  • Nut butter
  • Rolled oats

Tip:  Don’t overlook the importance of adding avocado, chia seeds, coconut, or nut butter  to your smoothie.  Not only do these ingredients help improve texture, they are also an excellent source of healthy fats that will provide energy, and help you feel full longer.

Our top picks:  Almond butter, chia seeds, coconut oil.

Step 6:  Add health boost (optional)

How many to choose: 1 – 2
Total amount: 1/2 – 1 Tbsp
Preparation:  None required

  • Agave inulin powder
  • Cacao nibs
  • Ground flax powder
  • Turmeric
  • Kelp powder
  • Spirulina powder
  • Maca powder
  • Bee pollen powder
  • Berry powder (acai, cherry, blueberry, strawberry, pomegranite)

Tip:  Add inulin powder for a fibre boost, flax powder for omega-3’s, and spirulina or berry powders for a blast of potent antioxidants.

Our top picks:  Acai powder, ground flax, spirulina powder.

Step 7:  Add flavour boost (optional)

How many to choose: 1 – 2
Total amount: 1/4 – 1/2 Tsp
Preparation:  None required

  • Ground cinnamon
  • Grated ginger
  • Cacao powder
  • Carob powder
  • Vanilla extract
  • Clover honey

Tip:  A little goes a long way when it comes to flavour boosters – don’t over do it!

Our top picks:  Cacao powder, ground cinnamon, vanilla extract.

Now it’s time to get blending!

Now that you’ve got the smoothie making basics down, don’t be shy!  Grab your blender, a pen and paper to record ingredients, and start creating your own delicious concoctions.

Please don’t forget to share your favourite smoothie recipes with us by posting them in the comment section below!




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