Smoothies: The Basics of Creating Your Own Blend

Smoothies can definitely satisfy your cravings for sweets and can fill you up.It can also give you lots of health benefits when you do it correctly because the most common ingredients are rich in essential nutrients.

Smoothies makes a great refreshment anytime of the day. But to many of us, it is usually prepared in the morning or snack because of the convenience that it brings. When running out of time and no time for a hearty meal, you can easily whip up a nice and power-packed smoothie as an alternative.

Creating your own blend can give you full control of what you want to include in your smoothie and your options are endless. Here are some tips on how to create your own healthy smoothie in the comforts of your home.

Ingredients of a Basic Smoothie Recipe:

1) Liquid Base

Liquid is necessary to blend your smoothie and add consistency. You may add 1/4 cup to begin with. But ifyour ingredients doesn’t mix when the blender is turned on, you can add more liquid.


Drinking Water: a great choice when you don’t want the liquid to change the flavorof your smoothie.

Coconut Water: add coconut water if you’re aiming to have a “tropical” flavor.

Milk: you can use skim, low-fat, almond, soya, rice, or coconut milk. Milk is the best choice when you’re looking to add more calcium source.

Fruit Juice: stay away from sweetened fruit juices, instead useyour own freshly squeezed juice.

Herbal Tea: great choice if you want to add more antioxidants into your smoothie. You can use green tea or chamomile tea in creating your smoothie.

2) Fruits and Vegetables

Adding fruits and vegetables can add flavour, texture, and more nutrients into our smoothie. Fresh or frozen are your best options. Nature provides us with a wide selection of fruits and vegetables, the most commonly used are banana, avocado, strawberries,blueberries, mango, peach, kiwi, carrot, beets, and green leafy vegetables to name a few.

3) Thickening Agent

If you want to add body to your smoothie, here are some thickening agents that you may use: ice, low-fat yogurt or Greek yogurt, cottage cheese, sour cream, peanut butter, soft tofu, and frozen fruits like banana or berries.

4) Taste Improver

For people who have sweet tooth, adding some sweetener might be necessary. Here are some healthy options: honey, agave nectar, stevia, dried fruits (raisins, apricots, dates). If you want more flavour, you can use a bit of spices like ginger, cardamom, cinnamon, andnutmeg.

5) Additional Protein Source

If you’re an athlete or fitness enthusiast and looking for an additional protein source, you can use high quality protein powder, wheat germ, soya, seeds (flax, chia, hemp, sunflower), nuts (walnuts, almonds, pistachios, cashews), and quinoa.


You are free to create and adjust the measurement of ingredients to suit your taste and nutritional needs. Smoothies are also a perfect way to use up your fruits and vegetables since they are highly perishable. Creating your own will save you cost and at the same time will ensure that it is from fresh ingredients that could give you many health benefits.



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