The Ultimate Guide To The Perfect Smoothie

So, you bought your first blender, got home, and realized you didn’t know what to do with it, thus coming to the Internet for help. Don’t worry; in this article, we will cover everything you need to know about the perfect smoothie. This guide has recipes for both youngsters and adults.

Tips For Making Smoothies

Let’s start from the basics.

Use a good blender

Whether you’re a beginner or a smoothie pro, it’s smart to invest in an excellent blender. For instance, nobody likes chunks in their smoothie, so paying a little extra is worth it. In truth, I struggled with a low budget blender for years, and it was awful. In addition to that, it broke down twice, so I had to pay for repairs, which resulted in more cash being poured into a cheap blender. That money was better spent on a high-quality blender, anyway.


Use your favorite (unsweetened) milk

Are you a fan of coconut milk? Maybe cow’s milk? Or almond milk? No matter which one you like best, you should use it in your smoothies. If you don’t have a favorite, try them all! Just remember to get the ones that are unsweetened and unflavoured — they work best for smoothies. To explain, these types of milk do not separate after you blend them.


Sweeten your smoothie to taste

Most smoothies use (frozen) bananas as a base and, as we all know, they can vary in sweetness. First, blend your smoothie without any sweetener and then taste it. You’d be surprised how often it doesn’t need additional sweetness!

With this in mind, if you do decide to add more sweetness, go for a natural option. In particular, you can add agave, honey, or maple syrup. Another great choice is to throw in one or two Medjool dates and blend again. They’ll make your smoothie extra sweet.


Stock your freezer with your favorite fruit

That way, you both get all of the nutritional value from your fruit and chill your smoothie without watering it down. As a plus, you can save bananas from turning brown on your counter. Just peel, slice, and put them in the freezer.

Supermarkets now offer frozen smoothie packs with a great variety of fruit, so you get the most bang for your buck. But make sure all of your ingredients are organic! We are striving for a cleanse, so having pesticides defeats the purpose.

I use frozen bananas in most of my smoothies. Not only do they add an unmatchable creaminess to the mix, but you also get nutrition and sweetness. In other words, frozen fruits are your best friend during the summer. Even the fruits that don’t freeze that well, such as strawberries and melon, can replace the ice if your blender isn’t that powerful.


Use your creativity for mix-ins

After a while, things can get a bit repetitive, so spice things up! Try to add a hint of different flavors, such as ginger, cinnamon, or turmeric, to your essential recipes. Not only do they add a distinct flavor to your smoothie, but they also have tons of health benefits.

Other things you can use are grated nutmeg, cocoa powder, vanilla essence —add a spoonful to your blender and enjoy your refreshed recipe. If you’d like to have some texture to your smoothie, you can add coconut flakes, whole oats, toasted nuts or a sprinkle of flaxseeds.


Don’t like or can’t eat bananas?

You can swap those with a ½ cup of plain Greek yogurt, a couple of ice cubes and one tablespoon of sweetener. You can also try canned pears, pineapple, or sweetened yogurt. If you’re looking for that extra creaminess, opt for half an avocado.


How to make your smoothies healthier

If you still haven’t tried a smoothie made from a mix of fruit and veggies, you’re missing out. The combinations are limitless, and the flavors blend deliciously.

Want to make your smoothie vegan? It couldn’t be easier. Just use plant-based milk and stick to agave or maple syrup to get that tasty, sweet boost you need.


Breakfast Smoothies

Breakfast Smoothies

Now that we have the basics down let’s dig into some recipes. If you are looking for something quick and easy to make in the morning, then these breakfast smoothies are what you need. They are delicious and straightforward, perfect for people on the go.


Ultimate 5-Ingredient Breakfast Smoothie

  • ½ frozen banana
  • ½ cup of water
  • ¼ cup Greek yogurt or cashews (or other skinless nuts)
  • ½ raw fruit*
  • ½ cup fresh vegetable*

*preferably frozen



Add the Greek yogurt/nuts, half of the frozen banana, and water to a blender, then add your preferred fruit and vegetable in the mix and blend until smooth. The options are listed below:

  • Hot Pink Smoothie: Raspberry, Beet
  • Light Pink Smoothie: Strawberry, Cauliflower
  • Green Smoothie: Avocado, Baby Spinach
  • Orange Smoothie: Orange, Carrot
  • Purple Smoothie: Blueberry, Red Cabbage
  • Yellow Smoothie: Mango (or Pineapple), Butternut Squash


Quick Breakfast Smoothies

These breakfast smoothies help with weight loss, and their taste is incredible. Whenever I decide to go on a 3-day smoothie cleanse (more on that later), they are my go-to breakfast choices. Best of all, they take only minutes to prepare!


1.  Peaches and Cream Oatmeal Smoothie

This bad boy helps lower your cholesterol, is packed with vitamins, and it has peaches! What more could you wish for?

  • 1 cup frozen peach slices
  • 1 cup Greek yogurt (I like unsweetened, but the peach flavor is excellent here)
  • ¼ cup oatmeal
  • ¼ teaspoon vanilla extract
  • 1 cup almond milk


2.  Coconut Mango Shake

The presence of mango and coconut blesses this smoothie. It also contains Chia seed, which improves the nutritional value.

  • ½ teaspoon vanilla extract
  • 2 tablespoons Chia seeds
  • ½ cup chopped frozen organic mango
  • 1 cup Coconut milk (can substitute with Almond milk)
  • ½ teaspoon flaked coconut (optional)


3.  Berry Banana Breakfast Smoothie

This Berry Banana Breakfast Smoothie is a perfect choice if you know you’re going to have a long day. Since berries, apples, and bananas are all rich in vitamin C and antioxidants, the drink will boost your system throughout the whole day.

  • 1 banana
  • ½ cup strawberries
  • 1 cup almond milk
  • ½ cup blueberries
  • 1 apple, cored and sliced
  • ½ cup raspberries


4.  Creamy Chia Seed Piña Colada

This smoothie is as tasty as it sounds. In addition to the great taste, we already mentioned the benefits of Chia seeds. First, soak them in milk the night before, then blend with the yogurt, coconut, pineapple, and coconut oil.


5.  Chocolate, Banana and Almond Butter Smoothie

Craving something chocolaty? I know the feeling. Here is how to fully satisfy that craving in a healthy and protein-packed way.

  • 1 cup unsweetened almond milk
  • a frozen banana
  • 1 tablespoon homemade fat-free chocolate syrup
  • a tablespoon almond butter
  • 1 large handful of ice


6.   Strawberry Banana Breakfast Smoothie

One of my favorite combinations, when I was a kid, was strawberry and banana. Try a delightful grown-up take on this classic.

To begin with, add a ½ cup almond milk, and a teaspoon of vanilla extract, then blend until smooth. Then, add ½ a cup of strawberries and one banana. Again, blend until smooth.


7.   Chocolate Banana Smoothie

This smoothie is another chocolate delight. The recipe is packed with protein (and kids love it, too)!

  • a banana
  • 1 cup Almond milk
  • 10 almonds
  • 1 cup Greek yogurt (I like unsweetened, but vanilla flavor is excellent here)
  • a tablespoon of cocoa powder


8.   Berry Green Smoothie

What has potassium, calcium, almost no flavor, and boosts metabolism? Spinach, of course! With this in mind, let’s jump into the recipe.

  • ½ cup strawberries
  • 1 cup of water
  • ½ cup blueberries
  • ¼ cup raspberries
  • 2 cups spinach
  • 1 cup ice

Speaking of green smoothies, check out the next section, which describes my favorite way to restart my system and cleanse my body from toxins!


Detox Smoothie Cleanse

Detox Smoothie Cleanse

This cleanse includes having 2 green detox smoothies every day, a gallon of water and a healthy meal. Of course, the water you use in your smoothies also adds up to your daily total. Avoid white flour and processed foods.

Smoothies should replace your two smallest meals. So, if you are a busy person that skips breakfast and returns home late in the evening, it would be easiest to have a breakfast smoothie and a dinner one. Finally, keep your midday meal healthy and filling!

The perfect meal has 70 percent vegetables and a lean protein — for example, a Caesar salad. If you follow a vegan diet, you can use cashews instead of chicken. Are you craving carbs? Avoid white rice, bread, and pasta. Alternatively, you can have whole wheat bread, brown rice, and veggie pasta — they are just as delicious, minus the guilt.


What Are Detox Smoothies?

Detox smoothies are an efficient way to cleanse your body and lose weight fast. They generally consist of fresh (or frozen) fruits and veggies and can be made with a regular kitchen blender of a Vitamix machine.

The smoothies are full of your usual healthy ingredients — vitamins, antioxidants, and fiber, which help to flush out all toxins that reside in your body. Furthermore, fruit and vegetables contain a high percentage of water which hydrates your body and boosts your metabolism.

The main goal is to fill your body with much-needed nutrients and bring it back to its roots — fruits, veggies, and nuts. As a result, you will reboot your system, and you’ll start craving healthier food. However, eating fried and processed food will make you feel lethargic, and worst of all — bloated.

If you’re not used to (i.e., you hate) eating “greens,” start with baby spinach — its taste is rather mild, and because of that, it can be added to all of your smoothies. Above all, spinach will boost your metabolism. When you feel brave enough, you can move your way up to kale and chard. Start by swapping only half of the spinach with either leafy green and add on until you start to enjoy their taste.


Detox Smoothie Recipes

Now, for the fun part. A basic smoothie recipe includes a leafy green vegetable, some fruit, and something to thin the mixture out and make it easier to blend.


Some common ingredients:

  1. Leafy greens: kale, spinach, chard, dandelion greens, wheatgrass, fennel, etc.
  2. Fruit: bananas, berries, mango, apples, watermelon, lemons, limes, etc.
  3. Liquids: water, yogurt, whole milk, 2%, coconut water, almond milk, etc.
  4. Others: almonds (or almond butter), arugula, avocado, beets, celery, cilantro, ginger, green tea, ice, melon, spirulina, and watercress.

The goal is to try as many combinations as possible and find the things you like most. The more you enjoy drinking your smoothie, the more smoothies you will have. I have listed some great options for you to try out below. Enjoy!


4 Green Detox Smoothies

It’s no coincidence that the most popular detox smoothies shown in movies are green. Contrary to popular belief, though, they can be not only healthy but also delicious.


1.   Apple Berry Detox Smoothie

Generally, detox smoothies contain a high percentage of vitamins and antioxidants,  and this one is a perfect example of that. Apples contain potassium, fiber, and vitamin C. Additionally, berries lower cholesterol and have high levels of antioxidants in them.

  • 1 cup mixed berries (like raspberries, strawberries, and blueberries)
  • 1 large apple
  • 2 cups spinach
  • 1 cup water (or unsweetened almond milk)


2.   Pineapple Banana Detox Smoothie

  • 1 cup pineapple
  • a banana
  • 1 apple
  • 2 cups spinach
  • 1 cup of water


3.   Kale Strawberry Banana Detox Smoothie

Despite its reputation, kale is a “superfood,” and one of the most nutritious plants out there. It is loaded with vitamins, minerals, and other necessary nutrients. Although its sharp taste is what might put some people off, if you know what to combine it with, magic happens.

This healthy addition to your smoothie can be delicious as well. Also, get rid of the stems because that’s where most of its bitterness comes from. Then blend accordingly.

  • 1 cup yogurt (plain)
  • a banana
  • 1 cup strawberries (fresh or frozen)
  • a handful of ice
  • 1 cup Kale (chopped)


4.   Avocado Detox Smoothie

Avocados aren’t just for millennials. Above all, they also fall into the “superfood” category. They’ve earned their place by containing a high number of healthy nutrients, namely, folate, potassium, Vitamins K, C, B, and more. Furthermore, they promote eye health, relieve joint inflammation, and help with weight loss.

  • 1 ½ cups apple juice
  • 2 cups spinach or kale (stemmed and chopped)
  • 1 apple (unpeeled, cored, and chopped)
  • ½ avocado (chopped)


5 Green Detox Smoothie Tips

Luckily, green detox smoothies are relatively easy to make. First, add all of the ingredients to your blender, then blend them, and drink it. That’s it! The main problem people face is what ingredients to put in the blender. With this in mind, I recommend you keep reading.


1.   The 60/40 formula

First and foremost, don’t just throw whatever you have available into the blender. You will most likely end up with a very strongly flavored smoothie that even the pros wouldn’t drink. So, to save you that nightmarish experience, I recommend you use the 60/40 formula — 60 percent fruit, 40 percent leafy greens.


2.   Blend in Stages = No Leafy Chunks

A “smooth” green smoothie is always best. To achieve that, blend your leafy greens with the liquids first, then add in the rest of the ingredients and mix again. Say no to chewing your smoothie!


3.   Out of Ice? Freeze Your Ingredients Instead

We already mentioned freezing your banana and berries, but they aren’t the only ones this suggestion applies to. You can freeze grapes, pineapple, and your leafy greens.

Put your favorite greens in a freezer-safe bag and voilà — you’ll have a wonderfully refreshing smoothie. Just make sure not to defrost them before you blend, they’re too fragile for that.


4.   Avoid Artificial Sweeteners

Instead, opt for a naturally sweet fruit — pitted dates, figs, pears, mango, the list goes on. As a result, you get a sweet smoothie, but without the processed sugars or other artificial ingredients.


5.   Make Your Smoothies Ahead of Time

Most smoothies can last up to 2 days if they are correctly stored. Accurately, you should keep them in your fridge, in a sealed container (to minimize oxidation). Even though life gets crazy busy, your meal schedule doesn’t have to.


Making Healthy Smoothies for Kids

Healthy Smoothies for Kids

Now that we’ve covered everything for adults, it’s time to talk about making smoothies for kids. Although it’s not always easy (sometimes we need to trick them into having veggies), it’s worth it if you’re trying to get your kid to eat healthily.

One of the best things you can do is to try and limit your ingredients. Another idea is to ask your kid about their preferences and then mask the healthy, but not as glamorous, ingredients with their favorite fruit. As a result, they’ll be both happy and healthy.


How to Hide Vegetables in Smoothies

If your child doesn’t enjoy eating vegetables (or refuses to do so altogether), veggie smoothies are the best trick to have up your sleeve. In other words, a sweet drink that tastes like a milkshake has a bigger chance of passing their defenses than steamed broccoli served on a plate.

Follow the recipes below and resist the urge to put more veggies than specified. The idea is to start small and build your way up. Also, make sure to blend until you can’t tell what’s in it.

First, try to give them the smoothies that have a vibrant color (not green!). After a while, they’ll realize that smoothies are a treat, not a punishment. Then, you can try giving them a green one.


How to Make Smoothies for Kids

As we’ve mentioned before, keep it simple. Fewer flavors and a smooth texture are your strongest allies. Here is what you need to do:

  • First, choose your favorite milk. (I prefer non-dairy milk since its consistency is better for our purposes). Second, choose a ripe banana plus an extra fruit. Next, choose a veggie. Even though this step is optional, you can select an add-in to include more protein, fiber, or healthy fats. Then, blend the smoothie well to ensure that it has a very creamy texture. Finally, serve it in an appropriate container depending on what your kid likes best.


Kid Smoothie Recipes

3 Breakfast Smoothies for Kids

  1. Strawberries and Cream Oatmeal Smoothie
  • 1 cup of frozen strawberries
  • 1 cup vanilla yogurt
  • ¼ cup uncooked oatmeal
  • 1 cup milk
  1.  Creamy Raspberry Chia Seed Smoothie
  • 1 tablespoon chia seeds*
  • a cup of milk
  • 1 cup raspberries
  • ½ tablespoon honey (optional)
  1.  Berry Smart Smoothie
    • 1 tablespoon almond butter
  • ½ cup of frozen strawberries
  • 1 tablespoon wheat germ
  • ½ cup frozen blueberries
  • 1 cup milk


3 Green Smoothies for Kids


  1. Hidden Broccoli Berry Smoothie
  • Half a cup of chopped broccoli
  • ½ cup spinach
  • 1 banana (sliced and freeze overnight if you have time)
  • ½ cup frozen blueberries
  • 1 cup pomegranate juice
  • ½ cup frozen dark cherries


  1. Crazy for Kale Smoothie
  • ½ cup cherries
  • 1 cup fresh kale
  • ½ cup blueberries
  • 2 teaspoons honey
  • 1 cup milk


  1. Purple Smoothie

Technically, this one falls into the category of green smoothies. Of course, your kids will never know it! The berries and cherries give it a distinct color, thus transforming this healthy drink to a refreshing treat.

  • ½ cup strawberries
  • ¼ cup blueberries
  • 1 cup raw spinach
  • ¼ cup Greek yogurt (or vanilla yogurt)
  • 1 cup of water


Making Healthy Smoothies for Toddlers

Time to talk about the youngest members of the family.

Healthy Smoothies for Toddlers

At What Age Can You Start Making Smoothies for Your Baby?

In short, you can start giving smoothies to your baby almost immediately after they start eating solid foods. However, it would be best to avoid artificial sweeteners, so try to use p, unsweetened, non-dairy milk instead. Last, serve with a spoon in a small open cup or a reusable pouch.


Smoothies for Toddlers with Food Allergies

If your toddler is allergic to bananas, for example, you can swap them for 2 tablespoons of avocado or nut butter to achieve the same level of creaminess (this applies to adults as well). Similarly, most ingredients can be substituted while still retaining great taste and nutritional value.


Smoothies for Toddlers with Constipation

A smoothie with hidden vegetables can help with your constipated toddler. To begin, the ingredients you put in could be something like chia or hemp seeds in combination with a teaspoon of avocado, coconut or flaxseed oil.

Those oils help flush all of the food waste. Additionally, having food that is already blended means less work for your toddler’s digestive tract!


Smoothies for Toddlers That Need to Gain Weight

First, to put your mind at ease, you can use many ingredients to achieve this. For example, the first things that pop into my mind are nut butter, avocado, healthy oils (flax, fish), full-fat yogurt, and hemp seeds.

These can help in healthily gaining weight. Moreover, you don’t need to come up with new recipes, they can be added to your basic smoothie, and they will work their magic, no muss, no fuss.

Another advantage is that you can give your toddler the smoothies at snack time or mealtime. Whenever they get hungry or ask for a snack is an excellent time to hand them a smoothie.


Toddler Smoothie Recipes

  1. Blueberry Blast

First of all, blueberries help with brain function. Moreover, if you choose to use honey, you get those extra antioxidants. Equally important — it’s delicious!

All three of the recipes employ the same method of preparation. First, you put your ingredients in the blender, then blend for about a minute until smooth.

So, put a cup of frozen blueberries, ½ a cup of vanilla yogurt, and a cup of milk. Even though it’s optional, I like to put in a teaspoon of honey.


  1. Berries and Cream Smoothie
  • 1 cup fresh or frozen berries (any and every kind of berry will do)
  • 1 cup vanilla yogurt
  • ¼ cup uncooked oatmeal
  • 1 cup milk


  1. Pineapple Peach Smoothie
  • ½ cup frozen peaches
  • 1 cup milk
  • ½ cup frozen pineapple chunks
  • half a cup of vanilla yogurt


With all this in mind, you can begin your healthy smoothie journey! Even though there are thousands of recipes and tips on the Internet, I decided to compile this (not so) short guide with my favorite ones. I hope they were both useful and that they will become your favorites, too.

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