How to Build the Perfect Smoothie


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looking for a refreshing + convenient meal or snack?

Smoothies are for you

Been on Instagram in the past year? I bet you’ve seen 100’s of them – likely 1,000’s. 

Smoothies [or smoothie bowl if you’re up on trends]

Why have these colorful, gram worthy beverage taken the digital world by storm? Well, if you’ve seen any of the posts, you know – they’re beautiful. They’re also a vessel for endless combinations of flavors and nutrients. High in fiber, protein, vitamins and minerals. When done right, they’re satiating and delicious. 

I often think they’re like the perfect partner – flexible, reliable and refreshing.

They’re a great way to get your morning calories in. And remember – that’s a good thing. Eating within an hour of waking will kick-start your metabolism, allowing you to tune into hunger cues and burn calories more efficiently throughout the day. 

They’re also great on-the-go or as a snack. They even work well as a post-workout meal. Breakfast on the run, quick mid-day snack, post HIIT repair? Make a few simple adjustments and you have everything you need in one smooth, refreshing beverage. Just like you often wear many hats in life, smoothies can serve many purposes. 

Think of it as your new secret weapon.

You just need to get a staple recipe down – and trust me, it’s simple. 

Follow these 6 steps and you’ll be blending up your own combinations in no time:  

  1. Start with a base – I use frozen bananas. They give the smoothie a creamy texture. When you meal prep, peel enough for the week [I do 7 – one a day], break them in half and freeze on a plate overnight. Place them in a ziplock bag the next morning [this way they won’t stick together]

  2. Add frozen fruit – generally 1 cup. You can do a blend of fruit or all one kind

  3. Throw in some greens – a handful or two of spinach or kale

  4. Add your powders and seeds – 1 scoop protein powder [vega protein + greens is a great option, but skip fresh greens], 1-2 Tbsp. cacao powder [if you want chocolate], 1 Tbsp. hemp seeds, 1 Tbsp. chis seeds, 1 Tbsp. flax meal

  5. Add a healthy fat – 1/4 an avocado [frozen or fresh], 1 Tbsp. coconut oil or 1 Tbsp. nut butter [peanut, almond, cashew – solely nuts or nuts and salt]

  6. Finish with liquid – about 1-1 1/2 cups. Start with a cup and add more as needed. My favorite is 1 cup whole milk or milk alternative and 1/2 cup coconut water [no sugar added and not from concentrate]

You can make smoothies for two by roughly doubling everything above. Just like any other recipe, taste as you go. If it needs a little more cacao or coconut oil, add it. You’re not baking here – you don’t have to be precise, play around a bit and enjoy! 

Here’s a simple recipe to get you started … 

Tropical green smoothie [for one]

– 1 frozen banana
– 1/3 cup frozen mango
– 1/3 cup frozen pineapple
– 1/4 frozen avocado
– 1 to 2 cups spinach
– 1 scoop perfect fit protein powder
– 1 Tbsp hemp seeds
– 1 cup milk of choice
– 1/2 cup coconut water

Place all ingredients in a blender and puree. Enjoy!