CFF Smoothie Guide
If I had a nickel for every time someone asked me about smoothies…well, you already know where I’m going with this, BUT that isn’t to say I want you to stop asking me about them because I LOVE talking about food and I especially love talking about, getting, and making smoothies.
Not long ago, I did an overly long insta post on some smoothie combinations and suggestions for making a well-balanced blended beverage. As I said, it was far too long for the social media world, so I’ve combined it + added a few more tips and even more recipes to guide you all through your smoothie journey.
- Fruits/veggies: always aim for ~1 serving of veggies for every serving of fruit (if not more! really, you can’t taste them so why not pack ’em in?)
- Liquid base: add ~1 cup liquid. This can be from milk, milk alternative, water (if you’re using another protein source elsewhere) in addition to a few cubes of ice per serving
- Protein. I’m a big proponent for natural protein! A container of plain greek or siggis yogurt, couple cubes of tofu, nut butter, or a soy/egg/pea-based protein powder will work just nicely. Past 20g protein in one sitting –> your body is likely either storing as fat or excreting without use!
- Fat. Fat for fullness! Can’t say that enough. This is easy with 1/2 avocado, tsp of coconut oil, 1 tbsp hemp, flax, or chia seeds (your nut butters also count here!)
- Fun add-ins: spirulina, adaptogens, matcha, cacao powder, MCT oil <– have no idea what I’m talking about? Comment below! These fun add-ins deserve a whole separate post on their own.
- Flavorful toppings: fruit. granola. extra dollop of yogurt. bee pollen. more hemp seeds! the options are endless–get creative and think outside of the box with this!
- Smoothing agent: a wha'? A smoothing agent to give you that nice smoothie smoothness ;)…this is usually from nut powder or nut butter! Typically 1-2 tbsp nut powder or butter will do the trick. I’ve been using cashew butter a lot lately as it gives that “cookie dough”-like taste we all know and love. Not into the nut butters? Adding avocado or banana will also blend nicely to give thickness and a great texture.
Suggestions for simplifying the smoothie-making process:
- Make in one big batch. Freeze in individual portions and refrigerate/thaw the night before consumption.
- Chop, separate, and portion most all dry ingredients into individual containers – freeze (I suggest in tupperware vs plastic bags). The morning of preparation, dump into blender and add wet ingredients, dump back into container and enjoy!
- Look into a reliable, and healthy, smoothie ingredient delivery system. If you know the above 2 ideas are just not going to work, eliminate a step! Daily Harvest, Green Blender, Splendid Spoon are all delivery services or there are great options from Kroger and Target that basically do the work for you! (just remember the rules ^)
So now that we know generally speaking how to make them. Here are some tried and true +adventurous ideas to get you out of the blender rut.
- Strawberry banana: 1/2 cup strawberries, 1/2 banana, 1 cup spinach, 1 tbsp hemp or flax seeds, 1 container yogurt, 1 cup milk, handful of ice
- PB & J: 1 cup mixed frozen berries (very cherry blend from TJs works great!), 2 tbsp nut powder or butter, 1 scoop vanilla protein powder, 1/4 cup rolled oats, 1 cup soy milk, 1 cup ice
- Pumpkin power: 1/4 cup pumpkin puree, 1/4 cup roasted butternut or acorn squash (optional), 1/2 banana, 2 tsp pumpkin pie spice, 1 scoop protein powder or container of yogurt, 1 cup almond milk, 1 cup ice
- Tropical pineapple: 1/2 cup pineapple/mango mixed chunks, 1/2 banana or 1/2 cup blueberries, 1/2 cup zucchini, handful of spinach, 1 tbsp chia seeds, 1 cup almond milk, handful of ice
Still easy, delicious, but more veggie-filled options:
- Easy avo smoothie: 1/2 avocado, 1/2 banana, 1 tbsp almond butter, 1 scoop vanilla protein powder, 1 cup of almond milk + dash of honey or 1 date
- Sweet potato bliss: 1 cup roasted sweet potato cubes, 1/2 banana, 1 tbsp peanut butter, dash of cinnamon / cayenne (if you’re wanting the heat), 1 container siggis vanilla yogurt, 1/2 cup water [this is great topped with Trader Joe’s peanut butter protein granola + another drizzle of peanut butter]
- Spinach surprise: 1/2-1 cup packed spinach, 1/2 banana or blueberries, 2 tbsp peanut butter powder, 1/2 tbsp cocoa powder, 1 tbsp chia seeds, drizzle of honey and cinnamon, 1/2 cup milk, 1 container siggis vanilla or plain yogurt
- Beet berry burst: 1/2 cup beets or 2 tsp beet powder, 1/2 cup mixed berries, 1 scoop protein powder, 1 tbsp almonds, 1 tbsp hemp seeds, and 3/4 cup milk
- Cauliflower cherry craze: 1 cup cherries, 1 cup frozen steamed cauliflower, 2 tbsp cocoa powder, 1 tbsp ground flax seed, 1 tsp cinnamon, 1 container yogurt
More dessert-like, but still healthier options:
- Raspberry cordial: 1 small banana, 2 tbsp almond butter, 1/2 cup frozen raspberries, 1/2 cup spinach or greens, 1 tbsp dark cocoa powder or carob powder, 1 tbsp hemp seeds, 1 cup milk of choice
- Pepperminty patty: 1/2 avocado, 1/2 banana, 1 tbsp cocao powder, 1 scoop protein powder, 1 tbsp hemp seeds, 1 tsp peppermint extract, 1 cup almond milk, handful of ice, extra dark chocolate chips for topping!
- Cinna-roll goodness: 1/2-1 banana, 1 tbsp cashews, 1 tbsp hemp seeds, 1 tsp cinnamon, 1 tsp pumpkin pie spice, 1 tsp vanilla extract, 2 tbsp rolled oats, 1 date, 1 cup almond milk, handful of ice cubes
- Cookie monster mix: 1/2 banana, 1 handful spinach, 2 tbsp cashews or cashew butter, 1 tbsp raisins, 1 tsp spirulina, 2 tbsp rolled oats, 1 cup rice or almond milk, handful of ice
- Keto-avocado turmeric blend (definitely more on the savory line): 1/2 avocado, 1/2 cup zucchini, 1 tsp ginger, 1/2 tsp turmeric, 1 tsp cinnamon, 1 tsp lemon juice (optional), 3/4 cup full-fat coconut milk, 1/4 cup water, handful of ice, sugar-free sweetener (optional)
- Paleo-orange creamsicle: 1/2-full seedless orange, 2 tbsp shredded unsweetened coconut, 1 scoop vanilla protein powder, 1 cup almond milk, 1 cup ice
- Whole 30 mocha mix: 1/2 avocado, 1/2 cup zucchini, 2 tbsp cocoa powder, 1 cup brewed coffee, 1/2-1 cup full-fat coconut milk, tsp of sugar-free sweetener
*of note,* even if not specified:
- All of these ingredients can be fresh, frozen, or canned! Doesn’t matter. They can all then be re-frozen in the full or blended form. I personally like consuming from a frozen state but it’s totally up to you.
- Dairy alternatives are unsweetened.
- Bananas can be left out! I would opt to sub in avocado when this is removed.
- Again, all of these can be pre-frozen before/after blending — I did my best to list the wet ingredients last so you remember not to add them till the morning of