The Perfect Super Smoothie Formula for Delicious, Nutritious Smoothies Every Time!
Who doesn’t love a smoothie? Smoothies have taken the health industry by storm, and for a good reason—they’re a quick and easy way to get a massive amount of nutrition into your body in one delicious glass. Having a smoothie for breakfast is the perfect way to start your morning, and it sets the tone for the entire day.
That is—if your smoothie is made with the right ingredients.
Unfortunately, not all smoothies are created equal. Most smoothies that you buy at a grocery store or smoothie bar are loaded with excessive fruit, tons of sugar, and other questionable ingredients—and they can do more harm than good! These sugary smoothies may taste great, but they can spike your blood sugar and cause extreme hunger within a couple of hours.
The best way to ensure that you’re getting a healthy smoothie is to make it yourself at home. When you make a smoothie with the proper ingredients in the correct proportions, it can help keep your blood sugar balanced, turn off hunger hormones, give you sustained energy, and keep you satisfied for hours.
Once you learn my fool-proof super smoothie formula, you'll be able to create endless variations of signature smoothies without a recipe—and you can say goodbye to those expensive bottled smoothies and smoothie bars forever!
My super smoothie formula has the perfect ratio of 7 main ingredients that I call the "fab 7" to make healthy, satisfying Mixiterranean super smoothies. You can mix-and-match ingredients to create a variety of delicious, nutritious Vegan, Mediterranean, and Paleo smoothies to meet your dietary needs and suit your taste buds—simply by following this easy-to-use formula.
Download your FREE printable Mixiterranean Super Smoothie Formula to put on your fridge for perfect smoothies every time!
The Fab 7 Ingredients for the Perfect Super Smoothie
All of the fab 7 super smoothie ingredients listed below are "universal" ingredients, meaning they comply with all three diets—Vegan, Mediterranean, and Paleo. If you'd like the full list of ingredients with the specific breakdowns for each of the three diets on a one-page cheat sheet, download the FREE printable Mixiterranean Super Smoothie Formula.
1. LIQUID: 1 CUP
Liquid forms the basis of the smoothie and it's what makes the smoothie frothy and drinkable. You can use any combination of liquids to equal approximately one cup. I like to mix up the liquids for more variety, flavor, and nutrients. For example, I like to use kefir to incorporate probiotics and coconut water for good hydration. Using about one cup of liquid makes a nice semi-thick smoothie. You can always add a little more liquid at the end if you prefer a thinner smoothie.
- Almond milk
- Coconut milk
- Cashew milk
- Coconut water
- Coconut kefir
2. PROTEIN: 1 to 2 TABLESPOONS
Adding some high protein food to your smoothie helps keep you satiated longer and improves appetite control. A nice hit of protein in the morning also helps keep your blood sugar stable and can prevent over-eating later on in the day.
3. FAT/FIBER: 1 to 2 TABLESPOONS
Adding some healthy fat to your smoothie makes it more satisfying and helps you better absorb the fat-soluble vitamins in the vegetables and fruits. Adding fiber slows down the digestion process, helps regulate blood sugar, and promotes regularity. Most of these ingredient choices contain a healthy combination of both fat and fiber.
4. GREENS/VEGETABLES: 1 to 2 CUPS
Smoothies provide a perfect way to sneak in a lot of your daily vegetable servings—first thing in the morning. Vegetables are the most nutrient dense food on the planet, so the more the merrier! Besides vitamins and minerals, vegetables also contain fabulous fiber and free-radical fighting antioxidants. Varying your vegetable choices among leafy greens and other vegetables each day ensures that you're not overloading your body with any one ingredient and gives you more nutritional variety. Use lighter colored vegetables, such as peeled zucchini, fennel bulb, and the white base of the bok choy when making non-green-colored smoothies to preserve their color and make them more visually appealing.
5. FRUIT: 1/2 to 1 CUP
Here's where most prepared smoothies go wrong—they contain way too much fruit! There's nothing to fear about fruit, it's also a wonderful nutrient-packed food to enjoy daily. However, you don't want to over do it. When choosing fruit for your smoothie, you can enjoy up to 1 cup of low-sugar fruit or a 1/2 cup of medium-sugar or high-sugar fruit. Keeping to these amounts in your smoothie will provide you with the important vitamins, minerals, fiber, and antioxidants without sending you on a blood sugar roller coaster ride.
6. FLAVORINGS: 1/2 TEASPOON to 1 TABLESPOON
Here's your opportunity to get creative and add different flavor profiles to your smoothies. The fruit you put into your smoothie adds natural sweetness, but if you prefer a sweeter smoothie, you can add a natural sweetener. Extracts, herbs, and spices also add a nice flavor-enhancing touch.
7. SUPERFOODS (optional): 1/2 TEASPOON to 1 TABLESPOON
Smoothies are a great way to incorporate superfoods into your diet for an extra nutritional boost. Choose superfoods that have a similar color and taste profileas your smoothie to keep it more palatable and visually appealing. For example, adding greens powder to a green smoothie, turmeric to an orange smoothie, and acai berries too a pink smoothie will maintain their vibrancy.
- Acai berries
- Acerola cherries
- Aloe vera
- Cocoa nibs
- Gogi berries
- Golden berries
- Greens powder
- MTC oil
Add all your smoothie ingredients to a high-powered blender along with 2 to 3 ice cubes and blend. Add more ice cubes or liquid, as needed, to reach the desired consistency.
Any type of blender can work for making smoothies, but a high-powered blender, such as a Vitamix, Blendtec, Ninja, or NutriBullet tend to work really well. If you have a low-powered blender, blend the liquid base and softer produce first. When that's well blended, add the harder produce and ice cubes and blend again. Also, make sure to chop your produce into smaller pieces before adding them to the blender.
Smoothie Freezer Packs
A great way to save time when making smoothies is to prepare freezer packs in advance that contain your choice of fruits and veggies. Place individual serving amounts of greens and/or chopped vegetables and fruit into individual freezer zip-lock bags, label them, and place them in the freezer. When you're ready to make a smoothie, simply pull out one of your freezer bags with fruits and veggies and pour the contents into a blender along with your liquid, protein, flavorings, and superfoods. Voilá, instant smoothie in no time! When using frozen produce, you can omit the ice cubes.
Check out the FREE "Food as Medicine Database" for "Healing Smoothie Recipes" using the same smoothie formula.
Lemon Poppy Seed Muffin Smoothie
Here's one of my favorite super smoothie recipes, "Lemon Poppy Seed Muffin Smoothie." It has just the right amount of tartness and sweetness and is loaded with tons of nutrients. This delicious lemony baby will get your morning off to an amazing start! Check out the links below the recipe to see the diverse nutrients and health benefits each ingredient has to offer in the "Food as Medicine Database."
(Scroll down to learn "How to Read a Mixiterranean Recipe.")
Click on the foods below to see the diverse nutrients and health benefits each one has to offer in this recipe.
How to Read a Mixiterranean Recipe
All Mixiterranean recipes are laid out in table format so you can easily determine which ingredients to use to make the meal either Vegan, Mediterranean, or Pale..
If an ingredient has a white background and no column boundaries, that ingredient is “universal,” meaning it complies with all three diets and should be included in the recipe.
If an ingredient has a colored background (Vegan is green, Mediterranean is blue, and Paleo is orange), that specific ingredient corresponds to the diet matching its background color.
So once you decide which diet you want to follow for the recipe, simply include the universal ingredients plus the ingredients that match the color for the desired diet.
Simple as that!