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Jul
09
2014

The Magic 4-Step Smoothie Builder Formula

How to Make the Perfect Smoothie

Printable 4-Step Formula to Perfect Smoothies

It is so hard to believe that my kids only have 35 days left of summer. We are cramming as much fun in as possible before it is time to hit the books again. We are also cramming in a whole lot of smoothies these days since our weather has been so hot.

So today I thought I’d share my favorite fool-proof method to creating perfect fuel-packed smoothies! This mix-and-match smoothie-building formula will show you that the combination of possibilities are endless…

Smoothies are a wonderful nutrient-dense way to start your day. You can pack them full of a variety of produce and protein for a quick cool breakfast that is easy to take on the go or sip slowly while enjoying your lazy summer mornings. They are also perfect for those especially warm days when you are craving something nice and cool.

By picking and choosing one or more choices from each of the following steps, you can come up with endless combinations. Your morning smoothies never have to get old and boring. You may also surprise yourself by finding a new combination to enjoy that you would never have thought up before.

THE SMOOTHIE FORMULA:

Step 1 – Pick Your Produce

Pick as many or as few items from the list below to equal about 2 cups of produce. Use fresh or frozen fruits, vegetables, and greens.

Fruits/Vegetables:

  • Apples
  • Apricot
  • Banana
  • Beets
  • Berries (e.g. strawberries, blueberries, blackberries, raspberries, cranberries, cherries)
  • Carrots
  • Celery
  • Cucumber
  • Grapefruit
  • Grape
  • Kiwi
  • Mango
  • Melon (e.g. watermelon, cantaloupe, honeydew)
  • Nectarines
  • Oranges
  • Papaya
  • Peach
  • Pears
  • Pineapple
  • Plums
  • Pomegranate Seeds
  • Sweet Potatoes

Greens and Herb Choices:

  • Arugula
  • Basil
  • Beet Greens
  • Chard
  • Collard Greens
  • Kale
  • Mint
  • Parsley
  • Romaine

Step 2 – Pick your Liquid Base

Use about 2 cups of liquid – you may have to adjust the amount to your preference based on the combination of fruits and vegetables used.

  • Dairy Milk
  • Water
  • Almond Milk
  • Coconut Milk
  • Coconut Water
  • Fresh Fruit Juice
  • Tea
  • Plain Yogurt

Step 3 – Add a Protein

Pick one or more of the following proteins to help keep you feeling satisfied all morning.

  • Oats, about 1/2 cup
  • Quinoa, cooked, about 1/2 cup
  • Nut or Seed Butter, about 3 tablespoons
  • Hemp Seeds, about 3 tablespoons
  • Chia Seeds or Flax Seeds, about 2 tablespoons
  • Pumpkin Seeds or Sunflower Seeds, about ¼ cup
  • Raw almonds, walnuts, or cashews, soaked, about ½ cup
  • Whey or Plant-Based Protein Powder, 1 scoop

Step 4 – Add additional superfoods and natural flavorings

This is where you can take the flavor and nutrient level of your smoothie to the next level. Adding healthy fats like coconut oil, fish oil, or avocado will turn your smoothie into more of a meal and will help your body absorb the nutrients to keep you feeling full longer. These are all purely to taste and preference, and not necessary, but a little will go a long way for most of these in both flavor and health benefits.

  • Coconut Oil
  • Fish Oil
  • Avocado
  • Maca Powder
  • Aloe Vera
  • Acai Powder
  • Gogi Berries
  • Bee Pollen
  • Spirulina Powder
  • Chlorella Powder
  • Probiotic Powder
  • Raw Honey
  • Maple syrup
  • Dates
  • Figs
  • Cinnamon (adds a layer of sweetness)
  • Nutmeg
  • Allspice
  • Fresh Ginger (a little will go a long way)

Finally, it is time to combine everything. Start out on a low setting and work your way up to the top speed. It should take about 30 to 60 seconds – depending on ingredients – to blend thoroughly. Pour, drink and enjoy!

Smoothies are also a great way to help detoxify and cleanse your body. If you are looking for some good detoxing cleanse recipes, go check out my favorite 2-day cleanse. It is packed with whole foods, amazing smoothies, and fresh produce.

It only takes 2 days and is jam-packed with whole, pure, detoxifying foods. At the end, you feel renewed, rejuvenated, full of energy, and even lighter.

It has some wonderful simple recipes for detoxifying smoothies, soups, salads, and juices.

It also gives you the entire shopping list with everything you need, tips on how to be successful with it, and is full of whole fresh detoxifying foods!

This one will NOT leave you hungry… I promise you that. ;)

3 Comments
  1. On July 10, 2014 Shirley @ gfe & All said

    What a gorgeous trio of smoothies and such a great “magic” formula! It’s a great reminder for all the goodness you can put in smoothies and will keep folks from getting in a smoothie rut, too. :-)

    The summers always go away too fast when you have kiddos. It seems like you blink and they are over. Glad you all are having such a great summer though! :-)

    Thanks, Kim! Off to share … ;-) xoxo,
    Shirley

  2. On July 10, 2014 Maggie said

    It’s good to see you back on the scene Kim, sharing your expertise! And this post is awesome. Jam-packed with good smoothie building tips. I am pretty routine in my smoothie building so this will give me some good inspiration! Thank you.

  3. On October 19, 2014 Lexie said

    Thank you! Needed the inspiration :)

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