How to Make a Smoothie (5 Mistakes to Avoid)
If your smoothies are generally lackluster and failing in the deliciousness department — I’ve got you covered.
After years of learning the hard way, here’s what I’ve discovered (and the mistakes to avoid!) in terms of building the perfect smoothie when it comes to flavor, nutrition, and satiety.
How-to Blend the Perfect Smoothie Every Time
Less is more
One of the most common mistakes people make when getting into smoothies for the first time is adding anything and everything to the mix.
You want to focus on the basics + 1-2 optimizer options and that’s it. A smoothie really shouldn’t have more than 8-10 ingredients.
Basics = liquid + protein + fat + fiber + greens + fruit (optional)
Optimizers = spirulina, cacao, cinnamon, maca powder, turmeric, vanilla extract, fresh mint, fresh ginger
Go easy on the liquid.
Keeping with the less is more theme, too much liquid can quickly ruin a smoothie — stick with 8-ounces MAX as you can always add more.
My liquids of choice are filtered water, almond milk, or coconut milk. I’ll usually combine 4-ounces of milk with 4-ounces of filtered water. You really don’t need to waste your money on the liquid components of a smoothie as if you build the rest of the smoothie right, the flavor and creaminess comes from elsewhere.
Don’t forget the flavor factor.
Smoothies get their main flavor from the following:
Protein powder
Fruit
Optimizer options (see above)
I like to keep fruit to a minimum, which means I have to have a protein powder I love. (I like this brand and this brand, or this brand if you don’t like the flavor of monk fruit).
Blend baby, Blend.
A smoothie needs to be just that — SMOOTH & CREAMY.
I’ve learned over the years that a great smoothie has to be blended more than you initially think in order for it to get super creamy and well, blended. My Vitamix has a smoothie setting that is around 60-seconds — but I’ll usually run it for a full 90 seconds of longer.
If you don’t have a high-speed blender, it’s even more important to make sure you blend it up well. One of the best tricks for this is to add your greens to the bottom of the container or blend them with just the liquid first before adding your other ingredients.
For a small, but mighty blender that doesn’t take up a lot of space and is pretty enough for Instagram — I also have this one.
Balance It out.
A perfectly composed smoothie should sustain you for 3+ hours if you make it correctly, That means a balanced blend of protein + fiber + healthy fats to keep blood sugar balanced and your hunger hormones in check.
One of the biggest mistakes I see when reviewing client food journals is too much fruit in their smoothies. Generally speaking, you’re setting yourself up for an insulin-spiking rollercoaster ride whenever more than 1/2 cup fruit is added.
My Smoothie Formula
+ 8 ounces liquid (water, almond milk)
+ 30 grams protein
+ 1-2 Tbs. nut butter, 2 Tbs. coconut yogurt, or 1/4 - 1/2 avocado
+ 1-2 Tbs. chia seeds or flax meal
+ 1/4-1/2 cup fruit, preferably berries
+ big handful of greens of 1/2 cup frozen zucchini or cauliflower rice
+ 1-3 optimizer options
Bonus: Measure + Write It Down
I can’t tell you how many times I’ve made the most delicious smoothie and the next day forget exactly how I made it. While you’re learning + experimenting — make sure to measure your ingredients and write down any winning combinations.
