Smoothies? Here's How

Smoothies serve a dual purpose for me -

they are a portable meal when you can’t eat at home or at a table

when done right, they contain essential nutrients without too much sugar

Here are 6 essentials:

  • liquid: 8-12 oz. water, unsweetened almond, rice, oat or soy milk

  • protein: 2 TBSP nut butter, yogurt, nuts

  • fruit: 2 handfuls combined berries, banana, pineapple, mango

  • vegetable: 2-3 handfuls combined spinach, baby kale, beets, celery, carrots

  • fat: 1 avocado, or 1 Tbsp. flaxseeds, chia seeds, or 2 oz. coconut milk

  • topping: unsweetened shredded coconut, cacao, oats, cinnamon, a wedge of fruit

  • chopped ice


Some recipes call for powdered concentrated fruit, vegetables and protein powders but it’s always best to have whole foods, They fill you up more and provide fiber for better digestion. The hundreds of micronutrients that interact in whole foods simply cannot be replicated in a powder. University of Maryland’s Chris D’Adamo files/dadamo-christopher/says it is impossible, and I agree.

Fiber is also needed to maintain cognitive function in older adults according to the American Journal of Medicine. Why? Fiber is friendly food for your microbiome, that enormous storehouse of good bacteria within us that nourishes our immune system, metabolism and brain.

One last thought: I like to eat with the seasons; a chilled smoothie would not be my thing in January, but they can be wonderful on a hot summer day. When do you like to have them?