Smoothies are a great way to get your daily nutrition through fruits, vegetables and fiber — all of which benefit your health. However, the nutritional value depends on the ingredients you put into the blender. When consumed with a meal, smoothies loaded with extra sugars and carbohydrates should not be considered a drink replacement.
To get the most out of your smoothie, stick with fresh fruits, veggies, planted-based milk (like oat, almond, or coconut), nonfat plain Greek yogurt (or plant-based protein powder to help bind the ingredients) and a variety of nuts and seeds to add protein and omega-3s. If you need a hint of sugar, try honey, agave, maple syrup or any packaged plant-based sweetener.
So, grab your blender and whip up some deliciousness!
Double or triple the ingredients for larger crowds. (Full disclosure — the chocolate smoothie may be more delicious than a health food!
Classic Strawberry and Banana Smoothie
There are several options for this standard fruit smoothie. Different fruit blends can be used along with various seeds, nuts or almond butter for added protein. The key is to use frozen fruit to give it the full impact of flavor without watering it down. But if you have only fresh, room-temp fruit, add 1 1/2 cups of ice to the blender to get that thick texture that smoothies are known for.
Makes 2 servings
2 cups frozen strawberries (you can substitute with blueberries or any fruit of choice)
1 frozen banana, cut into chunks
1 cup almond, cashew or coconut milk (or replace with 1 cup orange juice)
1/2 cup plain Greek yogurt
1 tablespoons honey
*Optional: 2 teaspoons chia seeds or flaxseeds
Place all ingredients into the blender and blend for 30–45 seconds until chunks are gone and the texture is creamy.
Rise and Shine Coffee Protein Smoothie
Skip the drive-through line for fancy iced coffees and make this smoothie instead. It’s an excellent recipe for people on the go who want their caffeine boost with their breakfast proteins all in one cup!
Makes 1 serving
1 1/2 cups ice
3/4 cup almond milk
1 1/2 tablespoons almonds
1 1/2 cups cold coffee (or 1 cup cold-brewed espresso)
1 scoop of vanilla protein powder
2 packets of plant-based sweetener (or 1 1/2 tablespoons sugar or sugar to taste)
Add ice into the blender, then almond milk, almonds, and the rest of the ingredients. Blend on high for 30–45 seconds until smooth.
Tropical Rum Fruit Smoothie
If you’re sitting poolside on a hot day, there is nothing more refreshing than an icy, fruit-flavored beverage to cool you off while you catch some rays. Add a little rum for a touch of tropics or skip the booze and add a teaspoon of rum extract instead. Welcome to paradise!
Makes 2 servings
1 1/2 cups ice
1 1/2 ounces rum
1 mango, peeled and cut into chunks
5 large strawberries, stems removed and sliced
1 cup diced pineapple
1/2 cup orange juice
1/2 cup coconut milk
Pour ice into the blender, followed by all other ingredients. Blend 30–45 seconds, until fruit chunks are gone and the drink is thick and creamy.
Vegan Green Smoothie
This smoothie is chock-full of vitamins and minerals. Feel free to add more greens or mix and match them with other veggies, such as raw carrots, beets, cucumbers or pumpkin puree.
Makes 1 large serving
1 frozen banana, cut into chunks (if the banana is not frozen, add 1 cup of ice to the mix)
2 tablespoons peanut, almond, or cashew butter
1 large handful (or 1 cup, packed full) of greens: spinach, kale, Swiss chard, beet greens or collard greens
1 cup oat milk
2 tablespoons vegan protein powder
1/2 teaspoon freshly grated ginger or 1/4 teaspoon ground ginger
Dash of lemon juice
1 tablespoon maple syrup
*Optional: 1–2 tablespoons of chia seeds, flaxseeds, hemp hearts or oats
Add frozen banana chunks (or room-temp fruit with ice) to the blender. Toss in the remaining ingredients and blend for 30–45 seconds until velvety smooth.
Chocolate Peanut Butter Dessert Smoothie
Craving a sweet finish to the day but trying to avoid that pint of ice cream in the freezer? If chocolate peanut butter cups are your Achilles heel, indulge in this delectable dessert smoothie that is just as satisfying as a bowl of ice cream — but healthier!
Makes 1 serving
1 cup ice
3/4 cup almond or cashew milk
2 tablespoons peanut butter
1 teaspoon cocoa powder
2 packets of plant-based sweetener (or if necessary, you can use 1 1/2 tablespoons sugar or sugar to taste)
1 scoop vanilla or chocolate protein powder
Place ice into the blender, then the almond milk and the rest of the ingredients. Blend on high for 30–45 seconds until creamy.
Good Morning Breakfast Smoothie
What better way to start the day than having a nutrient-rich breakfast? Smoothies are a perfect way to achieve this. Your kick-start morning blend should include protein, healthy fat, healthy carbohydrates and fiber. This recipe has it all — whole grains, fruits, vegetables, vitamins and fiber, plus plenty of protein to give you an extra boost of energy throughout the day. If you want to switch things up, use kiwi, peach, frozen Acai berry puree or dragon fruit in place of the other berries.
Makes 2 servings
1 cup frozen banana, cut into chunks
1 cup oat, coconut, almond or hemp milk
2 cups baby spinach leaves, packed
1 cup plain nonfat Greek yogurt
1/2 cup blueberries
1/2 cup raspberries
1/4 cup old-fashioned rolled oats
2 tablespoons flaxseeds
2 tablespoons almonds or walnuts
*Optional: 2 tablespoons shredded coconut
*Optional: 2 tablespoons honey
Place frozen banana chunks in a blender. Add all other ingredients and blend for 30–45 seconds until smooth.
