How to Build a Balanced Smoothie


Do you love a good smoothie? Smoothies can be a great breakfast option. You just blend it and go - no utensils necessary. However, a lot of smoothies don’t make the cut to be considered “healthy." Where many smoothies go wrong, is in the lack of ingredients. A lot of times, smoothies are made with only fruit, ice, and some form of liquid (usually milk or yogurt). This leads to a tasty smoothie, but one that is loaded up with sugar! There’s very little protein or fat to go with all the carbohydrates you are consuming. You’ll be hungry in an hour, and spike your blood sugar in the process.

It’s easy to remedy this, without affecting the taste too much. How do you do that? By adding in lots of goodies! Add-ins pack a nutritional punch, and help you maximize the amount of vitamins, enzymes, and minerals that are in your smoothie. 

Here’s the basic formula for a balanced smoothie:

Choose your liquid – water, coconut water, or dairy-free milk

Choose your greens – kale, spinach, parsley, Swiss chard, collards, or lettuce

Choose your fruit – banana, apple, berries, mango, or leave out the fruit

Choose your fat/protein – hemp seeds, hemp protein, nut butters, avocado, coconut oil, flax or chia seeds

Add a superfood – maca, raw cacao, bee pollen, shredded coconut, goji berries, camu camu, or any other of your choosing

Add bonus flavor (optional) - cinnamon is my favorite! You can also add a pinch of cayenne if you’re feeling adventurous

Here are some of my favorite add-ins:

  • Shelled hemp seeds
  • Protein powder (try MRM Veggie Elite in Vanilla)
  • Maca
  • Raw Cacao
  • Shredded coconut
  • Coconut oil
  • Avocado
  • Almonds
  • Walnuts
  • Dark unsweetened cocoa powder


Simple Balanced Smoothie Recipe

Serves 1

1 cup dairy-free milk

2 tablespoons hemp seeds

1/2 frozen banana

1 heaping cup fresh spinach

1 teaspoon cinnamon

1 tablespoon ground flaxseed meal or chia seeds



Add everything to your favorite blender or smoothie maker and blend!

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