How to Make a Balanced Smoothie

22 Jan

Smoothies can either be a nutritious treat or a total sugar bomb!  Here’s how to make a smoothie that has a perfect balance of healthy carbs, protein and fat.


1.  Start with fruit.  I love to use frozen berries, pineapple or mango chunks.  Frozen works best because it makes your smoothie cold and frothy, and there’s no need to add ice, which can water it down.

2.  Add a banana.  1/2 or whole is fine, but I definitely wouldn’t skip this step.  Bananas make every smoothie better!

3.  Sneak in some protein.  My favorite protein sources are Greek yogurt or protein powder.  Use plain greek yogurt, since you already have enough sugar from the fruit.  Tone It Up makes an awesome organic, vegan protein powder.  I also like Isopure 🙂

4.  Liquify!!!  Time to get it all going together.  My favorite liquids to use are unsweetened vanilla almond milk (again, there’s enough sugar from the fruit!) or coconut water.

5.  Fat check.  If you used fat-free greek yogurt, I would add in some fat.  My picks are all-natural almond butter, ground flaxseed, or chia seeds.

6.  Mix it all up and voila!  You have a delicious, nutritionally balanced smoothie.  Enjoy!

Here are some of my favorite smoothie combinations:

Classic Strawberry Banana
vanilla protein powder or greek yogurt
vanilla almond milk or fresh squeezed OJ
ground flaxseed

pineapple and mango
vanilla protein powder or greek yogurt
coconut water
ground flaxseed

Chocolate Cherry
frozen cherries
chocolate protein powder
vanilla almond milk
chia seeds

Peanut Butter Cup
chocolate protein powder
vanilla almond milk
all-natural peanut butter or almond butter

What’s your favorite smoothie combination??


3 Responses to “How to Make a Balanced Smoothie”


  1. Eat n’ Season: February « Pasta n' Pilates - February 1, 2013

    […] *Add papaya to a tropical smoothie […]

  2. Eat n’ Season – March | Pasta n' Pilates - March 1, 2013

    […] a tropical smoothie with pineapple and […]

  3. Eat in Season – March - September 9, 2014

    […] Pineapple – Make a tropical smoothie with pineapple and mango.  Make a refreshing juice – I love pineapple, cucumber and […]

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: