Our Appetite for Health readers ask us frequently for healthier veggie- and fruit-based smoothie recipes instead of the high-calorie, added sugar-packed options that you can buy at fast food restaurants and some specialty shops.
Since I don’t consider myself a smoothie expert (I only make a few variations with fruit, yogurt and ice), when I saw the brilliant smoothie recipe guide that my dietitian colleague, Ryan Andrews, MS, RD, CSCS, created, I had to share with you. Ryan is a former competitive bodybuilder and now is the director of education at Precision Nutrition and obviously knows a thing or two about making a perfect smoothie.
Mix-n-Match Super Smoothie Combos
The chart provides steps to give you ideas for some great blended drinks. Just go through each step and select an item (or two) from each column. Mix and match as you like. You’ll end up finding combinations you prefer the most.
Step 1: Start with ice
- Use 1-4 cubes for a thin, chilled shake
- Use 5-10 cubes for thicker, pudding-like consistency shake
| Step 2: Pick A Fruit | Step 3: Pick A Veggie | Step 4: Pick A Protein Powder | Step 5: Pick A Nut/Seed | Step 6: Pick A Liquid | Step 7: Pick Your Topper |
|---|---|---|---|---|---|
| Frozen banana | Dark leafy greens: Kale/Swiss chard/spinach (stems optional) | Whey protein | Walnuts | Almond milk (unsweetened) | Coconut |
| Frozen berries/berries | Pumpkin/sweet potato | Rice protein | Flax, hemp, chia seeds | Soy milk (unsweetened) | Cacao nibs, dark chocolate |
| Dates | Beets/beet greens | Pea protein | Cashews | Hemp milk (unsweetened) | Pomegranate seeds, goji berries |
| Pineapple/mango | Cucumber/celery | Hemp protein | Almonds | Iced green tea | Oats, granola |
| Powdered fruit supplement | Powdered greens supplement | Other proteins or protein blend | Nut butter | Water | Cinnamon |
| Notes:Frozen bananas give an excellent consistency. Using half of a banana is usually enough.Dates are very sweet. Make sure to get rid of the pit first. | Notes:Canned pumpkin is great. It goes well with vanilla.When using beets, try roasting and removing the skin first. Beets go well with chocolate.If you add celery/cucumber, make sure to adjust the amount of liquid you add. | Notes:Some protein powders have thickeners added. This will increase the thickness of your shake.Find the protein supplement that you digest well and enjoy the taste of. | Notes:Nuts and seeds give the shake an excellent consistency.A handful is usually enough. | Notes:Less liquid = thick shakes. –More liquid = thin shakes.Adding liquid at the end of the process can improve how the shake initially blends. | Notes:A little goes a long way.Cinnamon is good with vanilla and pumpkin. |
So, how about an example? Here’s one of my favorites.
- Step 1: 5 ice cubes
- Step 2: ½ frozen banana & 2 pitted dates
- Step 3: 2 kale leaves & 1 tsp of powdered greens supplement
- Step 4: 2 scoops of plain pea protein powder
- Step 5: Handful of walnuts
- Step 6: Water (just enough for it to mix)
- Step 7: Top with a few sprinkles of coconut
- Step 8: Drink. Feel smug about getting more nutrition than most people get in one week.
There you have it, a template for creating awesome Super Shakes, every time. For a host of additional Super Shake recipes, check out Precision Nutrition V3 – everything you need to know to get the body you want and to maintain it for life.
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Oh, i’m excited about this because I’m always looking for good smoothie recipes!
That gave me some new ideas, thanks for posting. I make smoothies for breakfast several times a week, but I don’t get nearly that creative. My standard recipe is frozen banana and berries, nonfat plain yogurt, orange juice and ground flax seeds. I’ve never used ice or water, but I do use about a cup of OJ. I don’t think I’d like the texture so much with ice. I’ve also learned that the frozen sweet dark cherries, blueberries, and peaches work best as they don’t give me as many seeds to contend with! I don’t like having to floss after my smoothie!
I have some leftover fresh kale that I’m going to put in my food processor tomorrow and add to my standard smoothie. We’ll see how it goes!
thankyou
I love the combo of mango and green tea! It never occured to me to use green tea in a smoothie. Great idea.
What would be a good powderd fiber to add? or should you even add one?
I never thought of adding pumpkin, and I love pumpkin, thank you! great ideal!
Awesome post! I make raw fruit smoothies for breakfast every morning so this does give me some new ideas for som unique and creative combinations. Veggies are hard for me to drink by themseleves, especially the root veggies like carrots or beets so I tend to juice them and then freeze them as ice cubes and drop one or two into my smoothies and then blend. Not only does it add just a small hint of veggie goodness, it also adds that thick, icy frothy texture to my smoothie that I like. Now to search for a raw vegan protein powder…
Donna, If you’re using a lot of fruit/veggies and some seeds like Chia, a fiber supplement would not be necessary
I love pumpkin too, have not tried it in a smoothie but it probably would work well
Love smoothies!
I love this smoothie article! I’m going to share it on my FB fan page http://www.facebook.com/getfitnaturally
Thank you!
(an aspiring dietitian)
i just had to print this chart. a great reference
Great Thank you!
The chart is an excellent reference. Do you have any suggestions about what’s the best timing for smoothies?
Do you agree with after workout smoothies? How many during the day? Con a smoothie be a substitute for any meal?
The timing for a recovery smoothie is def. post-workout. I think many people enjoy them as a breakfast alternative to food (especially if you live where it’s hot out)
Because they have protein and fruit they are a great sub for breakfast. I don’t think we should be drinking all of our calories or even more than 10% of our calories each day so I wouldn’t have more than one smoothie a day, unless it’s a breakfast smoothie and one that you have after an intense workout.
Kind of stupid of me, but i never thought of putting veggies in my smoothies. Great way to get in a veggie!