I get asked this question a lot.  My answer is always, “Well … maybe.”  

I want to know what’s going in that smoothie.  Also, what’s it for?  Is it a meal replacement?  A pre-or post-workout drink ?  A way to get more greens?  A snack?  And where are you getting this smoothie? (and on, and on …)

My  clients have learned that I will usually answer a question with more questions!

Depending on where you live, juice bars and smoothie stands dot the urban landscape in numbers second only to coffee shops (and Dollar Stores).   In my city, one “royal” smoothie company even owns the whole 67,000-seat arena!  That is some big-time marketing!

Generally - and of course, there are exceptions - I advise my clients to get their calories from food, and their hydration from pure water.  But smoothies are part of our lives now -- the ultimate in multi-tasking, one-stop-shopping efficiency.  I get the appeal:  We can get a lot of nutrition, liquified and tasting not-half-bad, in a 20-oz. travel mug that we can drink on our way to work, all while dodging 6 lanes of traffic and participating in a conference call. 

Aside from the observation that this might not be the healthiest way to ingest a meal, you should know thatt, depending on what’s in that smoothie, it’s deceptively easy to consume an entire day’s worth of sugar, fat, and calories in one fell swoop!  Further, many commercially-available smoothies contain allergens that may be problematic for some people, like tree nuts, eggs, or dairy, and most have far more sugar (natural or added) than soft drinks.

Besides, unless you know how to create the right smoothie for your needs, there’s a good chance you’ll be hangry and making a beeline for the nearest vending machine by your first break.

If you want my take on healthy, great-tasting smoothies that give you all the nutrients with none of the junk, keep reading ...

Breakfast (or Meal Replacement) Smoothie

As with planning any meal, a healthy, satisfying breakfast smoothie relies on the Rule of 3:  a good balance of the three macronutrients (protein, carbohydrate, and fat).

Liquid base:  I like to use plant milk (almond/oat/cashew/rice/hemp), but you can use any milk you prefer, or even filtered water. You can also use green or herbal tea as your liquid. Generally, I advise against using juice (yes, even fresh-squeezed) because of the excessive fructose content.  You don’t need it here.  If you want something fruity, add actual fruit (we’ll get there).

Protein:  Though I prefer whole foods whenever possible, I do use protein powders in my breakfast shakes, as I haven’t yet graduated to making liver smoothies (but hey, if that’s your thing …)!  Mushroom protein powder in chocolate is my current fave; if you prefer vanilla, there are many pea/hemp/pumpkin powders out there. Whatever protein powder you choose, avoid gums/thickeners, artificial sweeteners, and added sugars (stick to stevia or monkfruit/luo han). I always use clean, organic plant-based formulas, and I aim for around 20 grams of protein per serving. 

 If you include soy in your diet, tofu can be a great addition for thickening and providing a protein boost. Whatever protein powder you choose, avoid gums/thickeners, artificial sweeteners, and added sugars (stick to stevia or monkfruit/luo han). I always use clean, organic plant-based formulas, and I aim for around 20 grams of protein per serving. 

Carbohydrate:  This is where you get to add whatever fruit appeals to you.  Berries are super-healthy and rich in anthocyanins (compounds shown to have powerful anti-inflammatory, anti-microbial, and antioxidant properties), but you can use mango, pineapple, banana, papaya, kiwi -- whatever!  Lots of different colors = lots of different phytonutrients.  Also, this is a great place to add some greens.  Baby spinach, pea greens, and English cucumber are a few that I like a lot.  You can throw in a couple of handfuls, blend them up, and get a fantastic nutritional boost!  If you have kids (or adults who act like children) who don’t love eating greens, this is a good way to incorporate more nutrients into their diet.

Fat:  Go nuts!  No, really -- nut butters are a great addition to a healthy breakfast smoothie.  A tablespoon of nut butter added to your smoothie helps keep you satisfied longer.  A teaspoon of coconut oil, ¼ of an avocado, or a heaping tablespoon of full-fat Greek yogurt are also good choices.  Alternatively, you could add some seeds, like chia, hemp hearts, or pepitas to your smoothie.

Seasoning:   Spices like cinnamon, ginger, turmeric, and many others have anti-inflammatory and other medicinal properties, add a ton of flavor, and can take your smoothie from “ho-hum” to “Wow, yum!” instantly.

That’s it!  Add a little crushed ice, blend everything in a high-power blender, and … Ta-da!

So let’s build a smoothie from this list!
(** all measurements are veeeeery approximate!)

• Ice

• 1-2 C mint tea

• 1 scoop chocolate protein powder

• 1 handful baby arugula (or greens of your choice)

• 1 T ground flaxseed

• 2-3 mint leaves

Blend for one minute in a high-power blender; garnish with mint leaves (or blend them in)

Not in the mood for chocolate in the morning?  Try this instead:

• Ice

• 1 C oat milk

• 1 C filtered water (use plant milk if you prefer a creamier smoothie)

• 1 scoop vanilla protein powder

• 1 C frozen peaches (can use more or less to taste)

• A few leaves of red lettuce

• ½ tsp cinnamon or ¼ tsp cardamom

• 1-2 T almond butter

Blend for one minute in a high-power blender; garnish with hemp hearts

Pre- and Post- Workout Smoothies

These are constructed like the Breakfast Smoothie, but for workout or recovery fuel, the focus is more on the macronutrients your body needs to fuel a workout -- protein and carbs. You can include fruit, greens, or even complex carbohydrates like sweet potato in your pre-workout smoothie, along with a whey-based protein powder to promote muscle synthesis (whey is rich in the amino acid leucine).  Post-workout, I recommend a casein protein source (or a whey-casein blend).  Casein is metabolized more slowly, and has been shown to aid in muscle recovery.  If you are unable to tolerate dairy proteins, you can alternatively use a plant-based protein supplement in your smoothie.  Don’t forget the anti-inflammatory spices, like curcumin!

Brain Food Add-ins  

Given its size, the brain uses a huge amount of energy relative to the rest of the body!  Here are a few compounds you can add to any smoothie for some brain-boosting nutrients:

• Ground flaxseed (good source of omega-3 fatty acids, deficiencies of which are linked to impaired learning and memory)

• Cacao (rich in flavonols important for memory formation)

• Bee pollen (good source of B vitamins essential for energy and neurotransmitter function)

• Maca (often used to improve memory; also may regulate cortisol)

• Beets, or beetroot powder (can increase blood flow to the brain)

• Coconut (good source of medium-chain triglycerides that brain cells love)

And just for fun …

Summertime Smoothie   

This makes for a refreshing warm-weather snack that provides more than 10% of your daily fiber requirement!

• 2 handfuls cubed seedless watermelon

• 1 handful frozen strawberries

• Half a banana 

• About ½ cup almond milk (Yes, I own measuring cups.  No, I don’t measure.)

• Squeeze of lime

• 1-2 fresh mint leaves 

Blend all ingredients, adjusting for preferred taste and texture.

I like to sprinkle chia seeds on top, because it’s cute and a healthy fat source!

I hope this sparks your culinary creativity and encourages you to discover some healthy smoothie combos that you love!  

About The Author

Stephanie Thompson is a New Orleans-based functional nutrition specialist who specializes in helping people alleviate frustrating (often mysterious) health symptoms with dietary guidance, targeted nutrients, and lifestyle modifications. She digs deep into the biochemical pathways and interconnected organ systems to find the root causes of her clients' issues for specific and sustainable relief!

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