How to Make the Perfect Smoothie in 4 Simple Steps 

KDHamptons Health and Wellness Editor, Charlotte LaGuardia shares her 4 simple steps for creating the perfect smoothie. As the weather warms up smoothies become the go-to choice for a quick, tasty meal! However, if not balanced correctly we can create, what I call, blood sugar bombs. These leave us hungry and tired soon after consumption because they lack the proper components like protein, fat, and fiber. So how can we create a smoothie that leaves us satisfied, full, and energized? Easy, follow these four simple steps!

Start with your liquid 

Avoiding juice here helps to reduce the sugar content of your smoothie. Additionally, it is a great place to add a boost of nutrients and/or probiotics. Use enough liquid to cover the frozen fruit/veg.

Any nut mylk 
Kombucha 
Kefir 
Water 
Chilled tea

Add some bulk 

Choose 1-2 options, normally a fruit and veg to balance out the sugar. Add greens on top for bonus nutrients!

Blueberries
Raspberries 
Mixed berries 
Frozen zucchini 
Frozen cauliflower – rice is best 
Chilled mashed sweet potato 
Green apple 
Frozen banana 
Spinach 
Baby kale 
Bok choy 

Add a little protein 

Protein helps us feel satisfied and reduces sugar cravings post meal. Be conscious of additives in protein powders. I love Amazing Grass Protein Superfood, Vital Proteins, and Welle Co. 

Collagen powder 
Protein powder 
Hemp seeds 
Chia seeds 

Add a little fat 

Fat is vital in helping us feel full and creating energy. Additionally, adding a little fat helps with the absorption of fat-soluble vitamins like A, D, E, and K. 

Frozen Avocado (fresh works too)
MCT oil 
Almond butter
Cashew Butter 
Coconut butter 
Coconut oil 
Pumpkin Seeds (Pepitas)

Some of my favorite combos: 

Coconut mylk, blueberries, zucchini, spinach, vital proteins vanilla collagen creamer, MCT oil – blended thick and topped with hemp seeds 

Almond mylk, raspberries, frozen cauliflower rice, Welle Co chocolate protein powder, chia seeds, almond butter

Follow these simple steps and don’t forget to have fun! Smoothies are a great way to experiment with flavors, fruits, and veggies. Just don’t forget, you can always add more but once it is blended, it is hard to take it out. 

Surrounded by our local small farms, fresh seafood, and wineries Charlotte learned the benefits of nutrient dense foods first hand and will share her integrative approach, rooted in science, with KDHamptons readers through recipes, tips, and features on health and wellness. (Be sure to follow her on Insta @thriveeastnutrition)

Charlotte LaGuardia
Clinical Nutritionist, Thrive East
631-374-5510