How to make the perfect smoothie

With a bit of thought, smoothies can be a well-balanced addition to your diet and are ideal when you are short on time and want something quick, easy and nutritious.  I will often have a smoothie for breakfast or as a recovery snack after a hard training session.

Smoothies are much better option than fresh juices because they contain all the fibre, vitamins and minerals from each ingredient, whereas a lot of this goodness is removed during the juicing process.

You can get really creative with your smoothie and pretty much add anything you like, but I have created a fail-safe formula (below) to help you get a well-balanced smoothie that will keep you going for a good couple of hours. Here is how to make the perfect smoothie:


Step 1:

We'll start with the star of the show.  This could be any one of the following:

  • 1/2 cup frozen berries
  • 1 peach/nectarine, chopped, stone removed (canned peaches in natural juice work well)
  • 1 carrot
  • 1 apple
  • 1/2 small fresh beetroot
  • 1/2 mango
  • 1 small banana


Step 2:

Add a bit of sweetness (don't need this if you are using banana/mango above as they are sweet enough)

  • 1 tsp honey/maple syrup
  • 1-2 chopped dates
  • 1 scoop vanilla/chocolate protein powder
  • 1 tbsp raisins
  • 2 tbsp yoghurt


Step 3:

Add some healthy fats (choose 1)

  • 1-2 tsp nut butter (e.g. peanut/almond/cashew)
  • approx. 10 cashew nuts/almonds/walnuts
  • 1 tbsp LSA
  • 1 tbsp pumpkin seeds/sunflower seeds
  • 1 tbsp desiccated coconut
  • 1/4 avocado

Step 4: (choose 1)

  • 1 tsp cocoa/cacao
  • 2-3 tbsp rolled oats
  • 1 weet-bix
  • Handful baby spinach/kale
  • 1 tsp chia seeds
  • sprinkle of cinnamon


Step 5:

Don't forget the liquid (1-1.5 cups on how thick like it)

  • water
  • cow's milk
  • almond/rice/soy milk
  • coconut water


Top Tips:

Freezing your overripe fruit prevents wastage and gives you a chilled, thicker smoothie.

  • A good blender is a great addition to your kitchen as it has no trouble breaking up nuts, veggies and fruit skins to give you a much smoother smoothie.
  • I also like to top my smoothies with a bit of museli or coconut to give it some texture.
  • These portions are just a guide, everyone's needs are different so play around with what works for you and adjust to suit.


Happy Blending!



Published By

Jessica Moulds



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