Smoothies are a great way to increase your daily intake of fruits and vegetables.

Whether you enjoy smoothies for dessert or breakfast, smoothies can quickly boost your energy. A tasty, healthy smoothie contains a blend of healthy ingredients. However, depending on the ingredients you choose, smoothies can also turn into high-calorie drinks.

But, what can be bad about smoothies?

Unfortunately, smoothies can have too much sugar and too much fat. Smoothies are great healthy snacks only if you combine the right foods that are rich in antioxidants, vitamins, minerals and certainly fiber and protein.

 

How to make a healthy smoothie

With these tricks and tips, you can make your smoothies the healthiest, highly nutritious drinks, and enjoy them guilt-free.

 

Fresh fruits and vegetables are always the best

For better taste, use organic ingredients whenever possible — the fresher the ingredients, the better the flavor.  Different fruits and vegetables will boost the number of nutrients and health benefits. It’s best if you use what’s in season.

You can also freeze some fruits to make your smoothies frosty (blueberries and raspberries). Under-ripe fruits (fruit with a few bruises is good) won’t blend well and taste good, so don’t add them to your smoothies.

 

Spice it up!

Cinnamon, ginger, nutmeg and cayenne pepper will enhance the flavor and increase nutritional value. Spices are great for metabolism and circulation.

 

Try a healthy tea or coconut water

Instead of water, juice or milk, the base of your smoothie can be a healthy tea. If you are experiencing some health problems, you can use herbal tea to address those problems.

You can start with green tea as it contains rich amount of powerful antioxidants. Coconut water is an excellent substitute for sugary fruit juice; moreover, it’s rich in potassium and electrolytes.

Kefir is another great option as it improve digestion and has healthy probiotics. Also, don’t add all the liquid at once, otherwise you will make a too-thin smoothie.

Image credit: essentialhealth.com

 

Sweeten smoothies with care

Honey or maple syrup is a great choice, but you can also use dates to sweeten your smoothie. Choose sweeteners that have a lower glycemic index. Don’t forget that berries, (frozen) bananas, and almond milk are naturally sweet, so you don’t need to add any sugar or other sweeteners.

If your smoothie is too sweet, you can add lemon or lime to balance the flavor.

 

Don’t forget about seeds and herbs

Flax, hemp, and chia seeds are great for increasing the nutritional value of your smoothie. Hemp seeds are a great source of protein, flaxseeds are rich in fiber, protein and omega-3s, sunflower seeds are a great source of copper, magnesium and selenium, and chia seeds are rich in fiber and protein.

Ginseng, Astragalus and Rhodiola, on the other hand, will increase the health benefits and medical properties.

 

For a good smoothie, you need healthy fats

An avocado will keep you full of energy and satiated, for instance. Avocados contain oleic and linoleic acids that lower LDL cholesterol and increase healthy HDL cholesterol and they are rich in potassium, antioxidants, fiber and B-complex vitamins.

 

Experiment with superfoods

Superfoods boost nutrition in your drink, so you can try goji berries, bee pollen, acai, aloe vera, coconut oil, hemp seeds, cacao, maca and more. While experimenting with superfoods, experiment with recipes as well. It good to be creative, so you don’t have to stick to a recipe.

 

Don’t add too much ice

Firstly, add ice cubes last once you are sure that all ingredients are well blended.  Secondly, too many ice cubes in a smoothie will make it harder for the good fats from certain food to incorporate into the drink.

Now we can see the list of the healthiest smoothies you should try!

 

List of the healthiest smoothies

 

#1 Strawberry & Mango Smoothie (3½ cups)

Image credit: temptingthyme.com

You will need:

• 1 cup of coconut milk
• 1 frozen banana, peeled and sliced
• 1 mango
• 5 large strawberries

Combine these ingredients in the blender, and blend until smooth.

 

#2 Summer Smoothie (2 cups)

• 1/2 cup Greek yogurt
• 1 plum (pit removed), roughly chopped
• 1 nectarine (pit removed), roughly chopped
• 1 peach (pit removed), roughly chopped
• 1/2 cup blueberries (fresh or frozen)

Combine ingredients and blend until smooth.

 

#3 Banana & Ginger Smoothie (2 cups)

Image credit: weight-loss-smoothies.com

• 1 banana, sliced
• ½ tsp freshly grated ginger
• ¾ c vanilla yogurt
• 1 Tbsp honey

Combine ingredients and blend until smooth

 

#4 Green Tea, Blueberry, and Banana Smoothie (one cup)

• 3 Tbsp water
• 1 green tea bag
• 1½ c frozen blueberries
• 2 tsp honey
• ½ med banana
• ¾ c light vanilla soy milk

Add tea bag to boiling hot water and allow brewing for 3 minutes. Remove the bag, and add honey. Combine fruits and milk in a blender, add tea, and blend ingredients.

 

#5 Breakfast smoothie (2 cups)

Image credit: driscolls.com

You will need:

• 1 c frozen unsweetened raspberries
• ¼ c frozen unsweetened cherries
• ¾ c chilled unsweetened almond or rice milk
• 1½ Tbsp honey
• 1 tsp ground flaxseed
• 2 tsp fresh lemon juice
• 2 tsp finely grated fresh ginger

Combine ingredients in the blender and blend until smooth (add lemon juice to taste).

 

#6 Banana & Strawberries Smoothie (one cup)

• 1 banana
• ½ c orange juice
• 6 frozen strawberries
• 1 c plain nonfat yogurt

Combine ingredients and blend until smooth.

 

#7 Pineapple Smoothie (one cup)

Image credit: smellofrosemary.blogspot.com

• 1 c pineapple chunks
• 1 c low-fat or light vanilla yogurt
• 6 ice cubes

First, combine the yogurt and ice cubes and blend until the ice is in large chunks, then add the pineapple and blend until smooth.

 

#8 Ginger & Pear Smoothie (one cup)

• ½-inch chunk of fresh ginger root
• 1 ripe pear, cored and cut into large chunks
• 1 c pear juice or coconut water
• ½ c vanilla Greek yogurt
• 2 c baby spinach leaves
• 1 Tbsp ground flaxseed
• ½ cup of ice cubes

Combine ingredients and blend until smooth.

 

#9 Kiwi & Salad Smoothie (2 cups)

Image credit: energygrrl.com

• 2 kiwi, peeled
• 4 large Romaine lettuce leaves, washed and trimmed
• 1 med green apple, cut into chunks (cored)
• 1 c orange juice
• 1 c ice

Combine all ingredients to a blender and blend until smooth.

 

#10 Blueberry & Basil Smoothie (2 cups)

• 5-6 basil leaves
• 1 c frozen blueberries
• 1¾ c almond milk

Add ingredients to a blender and blend until smooth.

 

#11 Watermelon Smoothies (2 cups)

Image credit: allpaleodiet.com

• 2 c chopped watermelon
• ¼ c fat-free milk
• 2 c ice

First, combine the watermelon and milk and blend until smooth. Then add the ice, and blend 20 seconds longer. If needed, add more ice.

 

#12 Kale Smoothie (2 cups)

• 4 kale leaves
• 1 c (granny smith) apple chunks
• ½ c frozen pineapple chunks
• ¼ c fresh parsley
• 1 Tbsp fresh lemon juice
• ½ c coconut water
• ½ c water
• 1 c ice

Combine all ingredients and blend until smooth.

 

#13 Cucumber Smoothie (2 cups)

Image credit: stepin2magreenworld.com

• 1 stalk celery
• 3″ piece cucumber, peeled
• ½ jalapeño stemmed, seeded and de-ribbed
• 2 Tbsp fresh lime juice
• 3 drops stevia
• 1½ c water
• 1 c ice

Combine all ingredients to a blender and blend until smooth.

 

#14 Parsley Smoothie (2 cups)

• ½ c chopped fresh parsley
• 1½ c frozen mango chunks
• 1 stalk celery
• 2-inch piece of cucumber
• 2 Tbsp fresh lime juice
• 1½ c coconut water

Combine all ingredients and blend until smooth.

 

#15 Maca & Banana Smoothie (2 cups)

• 1½ frozen banana
• 1 Tbsp maca powder
• 1½ c almond milk
• 1 Tbsp cocoa nibs
• ½ tsp ground cinnamon
• 2 Tbsp almond butter
• Handful of ice

Combine ingredients and puree until smooth.

Whether you are looking for ways to improve your nutrition or to have more energy, even lose weight, you should start with smoothies. Follow these simple rules and get your daily dose of healthy nutrients.

 
Last article update: 6/12/2019