What do you blend in a smoothie?

Smoothies have become an increasingly popular healthy breakfast or snack option. Blending together different fruits, vegetables, and other ingredients creates a nutritious drink that’s perfect for busy lifestyles. But with so many potential smoothie ingredients out there, what should you use? Here’s a quick look at some of the top items to blend into smoothies.

Table of Contents

Fruits

Fruits form the base of most smoothies and provide natural sweetness and flavor. Some excellent fruits to use include:

Bananas – Bananas blend well and provide creaminess.

Berries – Strawberries, blueberries, raspberries, and blackberries add nutrients and sweetness.
Mangos – Mangos have a tropical taste and texture.
Pineapple – Pineapple gives a tropical flair and helps sweeten smoothies naturally.

Cherries – Cherries provide nutrients, flavor, and texture.
Peaches – Peaches have a pleasant sweetness and blend smoothly.
Apples – Apples add fiber, vitamins, and a bit of tartness.

Pears – Pears provide fiber, potassium, and sweetness.
Grapes – Seedless grapes blend easily and provide a sweetness boost.
Oranges – Oranges and clementines include vitamin C and bright citrus notes.

Aim for 1-2 servings of fruit per smoothie. Combining 3 or more complementary fruits often works well.

Vegetables

Adding vegetables to smoothies helps increase nutrients. Some good options include:

Spinach – Spinach packs nutrients and blends easily into smoothies.

Kale – Kale provides vitamins A, C, K along with antioxidants.
Carrots – Carrots add vitamin A and sweetness.
Beets – Beets offer antioxidants and earthy flavor.

Sweet potatoes – Baked sweet potatoes make smoothies creamy and nutrient-rich.
Avocado – Avocado contributes healthy fats and creaminess.
Tomatoes – Tomatoes add texture and savory notes.

Use around 1 cup of vegetables per smoothie. Start with mild greens like spinach before moving to stronger greens like kale or swiss chard.

Liquid

Liquid forms the base of smoothies. Many options can work well:

Water – Water helps blend ingredients easily.

Milk – Milk adds protein, calcium, and creaminess. Low-fat or non-dairy milks work well.
Yogurt – Yogurt provides protein and improves texture.
Juice – Orange juice, apple juice, or other fruits juices incorporate more nutrients.

Coconut water – Coconut water blends smoothly and provides electrolytes.
Ice – Ice chills smoothies for a refreshing flavor.

Use around 1 cup of liquid per smoothie. Water and milks tend to work best as smoothie bases.

Boosts & Add-Ins

Additional ingredients can customize smoothie nutrition and flavors:

Whey or plant protein powder – Protein powders thicken smoothies and help you stay full longer.
Ground flax or chia seeds – These seeds provide healthy fats and fiber.

Cocoa powder – Cocoa adds antioxidants and satisfies chocolate cravings.
Cinnamon – Cinnamon has a warming flavor and helps regulate blood sugar.
Nut butter – Nut butters like peanut or almond butter contribute protein and healthy fats.

Oats – Blending oats creates thickness, fiber, and benefits for heart health.
Greek yogurt – Greek yogurt incorporates more protein than regular yogurt.
Vanilla extract – Vanilla boosts flavor and satisfies sweet cravings.

Limit add-ins to 1-2 per smoothie. Start with small amounts like 1 tablespoon to allow the fruit and veggie flavors to shine.

Blending Tips

Follow these tips to blend smoothies successfully:

Use ripe fresh or frozen produce for best flavor and texture.

Chop fruits and vegetables into smaller pieces before blending for smoother results.
Add liquid and soft ingredients first, then fruits and greens.
Blend for 1-2 minutes until fully smooth and creamy.

Add a few ice cubes at the end to quickly chill the smoothie.
Store in an airtight container and drink smoothies within 24 hours for freshness.

Potential Smoothie Combinations

There are endless tasty combinations for smoothies. Here are a few ideas to try:

Strawberry-Banana – Strawberries, banana, milk, vanilla yogurt, ice
Berry Blast – Mixed berries, banana, orange juice, vanilla Greek yogurt
Green Machine – Spinach, mango, pineapple, coconut water, chia seeds

Purple Power – Blueberries, blackberries, pomegranate juice, spinach, avocado
Sunrise – Peaches, pineapple, carrot juice, ginger, ice
Chocolate Lover’s – Banana, peanut butter, cocoa powder, milk, protein powder

Tropical Vacation – Pineapple, coconut milk, bananas, lime juice, shredded coconut

Nutrition Benefits

Smoothies provide many excellent nutrition perks. They can:

Increase fruit and vegetable intake

Provide important vitamins and minerals
Include healthy fats and fiber
Promote weight loss by keeping you full

Lower cholesterol and blood pressure
Help manage diabetes by slowing sugar absorption
Hydrate with their high liquid content

Improve energy levels when blended with protein

To maximize nutrition:

Use primarily whole fruits and vegetables, not just juices

Include healthy fats from avocados, nut butters, or seeds
Blend in high-fiber ingredients like spinach, kale, and oats
Add protein from Greek yogurt, milk, or protein powder

Limit added sugars by sweetening with whole fruits instead

Are Smoothies Healthy Meal Replacements?

Smoothies can serve as a nutritious meal replacement if you include protein, fiber, and healthy fats. For a balanced meal, smoothies should have:

1-2 cups vegetables (spinach, kale, carrots, etc.)

1-2 cups fruit (banana, berries, mango, etc.)
25-30g protein (Greek yogurt, milk, protein powder, nut butter)
3-5g fiber (oats, chia seeds, flaxseed)

Healthy fats (avocado, nut butter, coconut milk)

Using higher protein Greek yogurt, adding nut butter, and blending in oats, chia seeds, or protein powder can help smoothies keep you fuller longer compared to fruit-only versions.

Are Smoothies Good for Weight Loss?

Smoothies can be an effective part of a weight loss diet. Benefits for weight loss include:

Filling fiber from fruits and veggies keeps hunger at bay
Protein takes longer to digest, sustaining fullness
Nutrient density reduces cravings and overeating

Fruits and greens provide fewer calories than processed foods
Cold temperature from ice makes the body work harder, burning extra calories

To maximize weight loss:

Use non-fat milk or water instead of fruit juice for fewer calories
Limit high sugar fruits like mangos, grapes, and bananas
Add metabolism-boosting ginger, cinnamon, cayenne pepper, or green tea

Include protein like Greek yogurt and nut butter at every meal
Drink smoothies slowly to prevent overconsumption of calories

Simple Beginner’s Shopping List

When getting started with smoothies, stock up on these basic items:

Spinach, kale, and mixed greens for leafy greens
Bananas, seasonal berries, pineapple, mango for fruits
Milk, yogurt, ice for blending base

Peanut butter or almond butter for healthy fats
Oats for fiber
Chia seeds or flaxseeds for omega-3s

Vanilla extract, cinnamon, cocoa powder for flavor boosts

Best Smoothie Blender Recommendations

A quality blender helps make smoothie prep easy. The top smoothie blenders include:

Vitamix – Vitamix is the gold standard for smoothie blenders. Models like the Explorian, TurboBlend, and Ascent blend incredibly smooth textures.

Ninja – Budget-friendly Ninja blenders like the Nutri Ninja Pro provide excellent blending power for smoothies at a lower price point.
Oster – Oster blenders like the Beehive offer reliable performance and handy features like to-go cups at affordable prices.
Blendtec – Blendtec is known for innovation and durability. The Total Blender and Designer models excel at smoothies.

Hamilton Beach – For basic smoothie making on a budget, Hamilton Beach blenders like the Power Elite do the job well.

Key features to look for are blades strong enough to liquefy frozen produce, large enough capacity, and useful presets. Investing in a quality blender makes smoothie prep much easier.

Common Smoothie Mistakes to Avoid

While smoothies are a healthy choice overall, beware of these mistakes:

Not including protein or fat – This leads to blood sugar spikes and crashes
Too much fruit – Fruit’s natural sugars can cause blood sugar imbalance
All fruit, no veggies – You miss out on nutrients, fullness, and variety

Poor texture – Underblending and too much ice leads to a chunky drink
Bland flavors – Not experimenting with new ingredients keeps things boring
No toppings – Adding toppings provides crunch and extra nutrition

Using premade smoothies – Homemade smoothies have far less sugar and preservatives

Creative Smoothie Topping Ideas

Blend up your smoothie nutrition even more with fun toppings. Add in:

Granola – For crunch and fiber

Nuts or seeds – Protein, healthy fats, and texture
Nut butter – Creamy flavor and protein
Coconut – Subtle sweetness and crunch

Fresh fruit – Complement the smoothie flavors
Dried fruit – Chewy contrast to creamy smoothies
Cinnamon – Warming spice flavor

Cocoa nibs – Bittersweet chocolate taste

Sprinkle 1-2 creative toppings over your blended smoothie or layer topping combos in a mason jar parfait.

Smoothie Inspiration

One of the best parts of smoothies is transforming ingredients into a new creation each day. Stay inspired with these ideas:

Use seasonal produce like peaches in summer, apples in fall, carrots in winter
Try a new green every week like arugula, beet greens, bok choy
Keep flavor combos interesting with sweet, savory, spicy, tart

Research anti-inflammatory smoothies to target specific health needs
Use holidays or seasons as inspiration for themed smoothies
Read smoothie recipe blogs and Instagram accounts for new ideas

Have smoothie tasting parties with friends to sample creations

Playing with flavors and ingredients will keep your tastebuds excited to blend and sip satisfying smoothies.

Frequently Asked Questions

1. Are smoothies good for you?

Smoothies packed with whole fruits, veggies, and healthy ingredients like yogurt and nuts can be very nutritious. They provide important vitamins, minerals, fiber, and plant compounds. Limit added sugars by using naturally sweet ingredients.

2. Can I lose weight by only drinking smoothies?

While smoothies can be helpful for weight loss, you’ll miss out on nutrients and satisfaction from solid meals. Have smoothies along with a balanced diet of whole foods versus solely smoothies.

3. How long do smoothies last?

Most smoothies stay fresh for 24 hours when stored in an airtight container in the refrigerator. For best quality and taste, aim to drink smoothies as soon as possible after making them.

4. Can smoothies replace a meal?

Smoothies can stand in for a meal if you include protein, fiber, and healthy fats. Blend in Greek yogurt, nut butter, protein powder, oats, etc. to help smoothies keep you full.

5. Are smoothie shop smoothies healthy?

Smoothies from shops often pack in lots of calories, sugars, and artificial ingredients. Making them at home allows you to control the nutrition quality.

Conclusion

Smoothies provide an easy way to increase your fruit and vegetable consumption while sneaking in extra nutrition from ingredients like yogurt, seeds, and greens. Use a mix of flavors and textures for delicious smoothies that will boost your health. Refer to this guide for tips on crafting the perfect smoothie to start your day with a nutritious beverage you look forward to sipping.