How to Build a Delicious Green Smoothie + Recipe

It is very easy to include a ton of added sugar which is what you usually see in smoothies from places like jamba juice and smoothie king. Going overboard on the amount of fruit or including sugary fruit juices can spike your blood sugar. When your blood sugar isn’t stable, it can lead to insulin resistance and disruption of hormone balance over time. We don’t want that!

While fruit contains naturally occurring sugar, it also contains a ton of micronutrients and fiber. This helps to balance the sugar content. Just like anything else, moderation is key! Along with fiber, including proteins and fats in your smoothie will keep your blood sugar more stable and you fuller for longer. Win!

So how do you build a delicious and balanced green smoothie? Let’s go through some foolproof steps!

• 

• 

1. Greens

If you are new to green smoothies you will want to start with a more mild green veggie. Spinach is easily hidden by fruit so it is great to start with. My personal favorite is kale but it is definitely more “green” tasting than spinach. Other veggie options include leafy greens, zucchini, cauliflower, and pretty much anything you want! Get in a good handful (or two!) in each smoothie.

Quick Tip: Freeze your veggies to keep them fresher longer

2. Fruit

This is the easiest step because it’s usually the step where you know what you want. You can pick any fruit combo. 99% of the time I start with bananas and then add something else to that. I recommend about 1-2 cups of fruit. Some great options are strawberry/banana, mixed berry, or mango/pineapple for a more tropical taste.

Quick Tip: Use frozen banana for a creamier smoothie

3. Liquid

I find it easier to pick my liquid once I decide what fruits I am using. Options include water, nut milk, and coconut water. A lot of smoothies are made with fruit juices although I don’t recommend using them. Fruit juice usually contains a good amount of added sugar. By leaving out fruit juice, you can keep the sugar content from getting too high, thus keeping your blood sugar more stable. Play around with the amount of liquid you use based on how thick you like your smoothies.

Quick Tip: Use a liquid with no added sugar

4. Fats

This might be my favorite step. I loooooove to add peanut butter to most of my smoothies. Options include nut butter, chia seeds, hemp seeds, or avocado just to name a few. Feel free to add multiple kinds of healthy fats. I recommend about 1-2 tablespoons per smoothie.

5. Protein

The last step is to add protein. If you add nut butter, it will have a little protein in it. I’m usually drinking a smoothie after a workout or as my breakfast so I like to add a little more protein than that. Some options include plant-based protein or collagen. Shoot for 10-20 grams of protein.

---

By following these simple steps, you will be a green smoothie-making pro in no time! The best part of smoothies is building one to your exact flavor preference. Don’t be afraid to try new things!

If you find that your veggies aren’t blending well, try blending your veggies and liquid first before adding anything else. This helps ensure the veggies are blended so you don’t get any chunks. (No one wants chunks. lol) We use a vitamix blender and love it so much. I can’t find our exact model since it is a few years old but I’ve linked a similar one here.

Like I said earlier, I have a green smoothie almost every day. I included my go-to recipe below. The combo of blueberries, banana, and peanut butter is sooo good. What are your favorite smoothie flavors? Let me know in the comments below! I’d love to see your smoothie creations so tag me on Instagram!