Smoothies are an awesome way to pack in some servings of fruit while filling you up and cooling you down. They’re also very easy to make, and are great as a breakfast or snack.

If you don’t have an immersion blender already, I highly suggest them because they are easier to use and usually require less clean-up than a standard blender. It’s pretty much a hand-held device with a blade at the end which works like a blender. Otherwise, go ahead and use a standard blender.

I always use frozen fruit when I make smoothies, NO ICE! Unless you have an amazing blender, adding ice will usually lead to uneven ice chunks in your drink–but if that’s your thing, go right ahead 🙂

For this reason, I like to keep frozen fruit in my freezer at all times. I also tend to freeze fresh fruit if I know I won’t eat it in time, or if it is getting too ripe–especially bananas. (Try to cut the fruit before freezing).

OK, now it’s smoothie time:

Pick your liquid: Milk or fruit juice

Pick your fruit: Almost any fruits will get the job done. Mix & match.

Pick your sweetener: I always use bananas for this, because they tend to be the sweetest (especially very ripe bananas). You can also use fruit juice, honey, sorbet, sugar, ice cream, frozen yogurt, etc.

Additional goodies: Plain non-fat yogurt, cottage cheese, and silken tofu can be added for extra protein and thickness. Some people like to add nut butters for healthy fat and protein.

You’ll have to play around with proportions a bit. Too thick? Add liquid. Too liquidy? Add fruit. Too sweet? Add more fruit and liquid.

Once you’ve got the hang of things, try sneaking in some vegetables! Leafy greens and herbs work well 😉

*Why make your own smoothie rather than going out to buy one?

Besides the price factor, you can control what to put in and what to keep out. Most smoothie bars add excessive sugars in one form or another (especially fruit concentrate/juice). But at least now many of them have nutritional information available.


Book an appointment here! Marina Bedrossian, RDN, CDN, CLT is a family holistic dietitian who specializes in nutrition for digestive issues, nutrition for Autism, ADHD, and nutrition for food sensitivities. 


Thanks to   for pictures



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