How to Make Awesome Smoothies- The 5 Must Have Ingredients

My name is Heather Allen. I am a Holistic Nutritionist and a terrible smoothie maker. I always feel like a big time failure when I confess that to people. It just seems like such a crucial skills to have as a Nutritionist. But it turns out I just wasn’t born to blend (or so I thought).

After years of admiring my fellow nutritionists sipping away on their blended masterpieces, I made it my mission to make peace with my blender. Because if there is one motto I live by, it’s that sometimes you just have to try a little bit harder.

So after much trial and error (mugs of mud or gritty glasses of goop) I have crafted the perfect formula for making your smoothies awesome! So if you’ve banished smoothies from your routine because of their less than perfect texture, flavour or colour, it’s time to dust off your blender and try again.

Fool Proof Smoothie Formula:

Liquid + Fruit + Greens + Protein + Fat = Awesome

Liquid: 1-2 Cups

Water, coconut water, dairy-free milks (almond, hemp, rice, coconut etc.) or chilled tea.

Why? Because you need a liquid- obviously
*Pop in a few ice cubes if you want it thicker.

Fruit (fresh or frozen) ½-1 Cup

Raspberries, strawberries, blueberries, all the berries, banana, mango, orange, kiwi, pineapple, pear, peaches, grapes etc…

Why? Fruit is a great source of vitamins, carbohydrates and antioxidant goodness. Bonus: the natural sweetness is going to make it super tasty.

*Want it creamy? Toss in mango, banana or avocado.

Greens (1-2 Cups)

Kale, spinach, romaine lettuce, mixed greens.

Why? Greens provide you with a variety of vitamins, fibre to regulate digestion and alkalizing minerals for optimal health.

Protein (1 serving or 1-2 Tbsp)

Protein powder (plant-based or grass-fed whey), pumpkin, hemp or chia seeds, almonds or almond butter, sesame seeds or tahini paste.

Why? Protein helps to balance blood sugar, keep you fuller longer and provides you with some other awesome benefits that you can read about here.

Fats (1-2 tbsp)

Avocado, coconut oil, ghee, flax or hemp oil, hemp seeds or walnuts.

Why? Fats are awesome for brain health, reducing inflammation and keeping you full. Not to mention they make things taste awesome!

*Bonus Superfoods (1 tsp – 1 Tbsp)

Goji berries, maca, spirulina, chlorella, bee pollen, cacao powder etc.

Why? These foods pack a serious nutritional punch! So if you’ve conquered the basics and you’re ready to take your smoothie to the next level, toss in one of these guys. Bee pollen is one of my favourites!

Now everyone has different tastes so it could take a few tries to find something that tickles your fancy. But if you follow these guidelines, I have no doubt you’re going to be sipping awesome smoothies in no time! Not sure where to start? I’ve got you covered. Here’s one of my go-to recipes to get your smoothie party started:

Creamy Raspberry Chiller

2/3 Cup of Frozen Raspberries
½ Banana
2 handfuls of spinach (or other greens)
1 Cup Unsweetened Almond Milk
1 Tbsp Hemp Seeds
1 Scoop of Protein Powder
2+ ice cubes (to desired consistency)

Toss everything in the blender, give it a whirl and enjoy!