How to Make a Smoothie: 9 Golden Rules

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The best thing about smoothies is their capacity for infinite experimentation. And like many subjective tastes, only you can determine the best combination of smoothie ingredients for you.
But how do you go about preparing a smoothie without botching it up?
There are some key considerations to bear in mind when going about the process, which should speed up the learning curve and get you preparing smoothies like a guru yourself.
Please keep reading as we break down how to make a smoothie great the first time by adhering to 9 simple rules.

1) Estimate The Proper Amount of Liquid to Add
All we are mean here is to ensure that you have enough liquid relative to the other ingredients so that you don't end up making a glass full of paste, or a smoothie with a runny, watery texture. Of course, everyone has different opinions, but I like my smoothies thick but still able to be sucked up with a large-diameter straw.
Most smoothie recipes will attempt to achieve a proper consistency by starting with a cup or two of liquid. This can be regular (cow's) milk, soy milk, almond milk, coffee/tea/alcohol, fruit juice and/or simply water. The amount of liquid needed will increase as you increase the amount of dry ingredients added. Things like ground seeds, peanut butter, dryer fruits (e.g., banana), protein powders, and similar ingredients will soak up quite a bit of liquid. Consequently, you should start with a cup of your chosen liquid and add more as needed to get the mixture to blend. And if it becomes too watery, you can thicken it with more ingredients. No science here, just blend and taste - and repeat till perfect!
2) Plan Around The Most Dominant Flavor(s)
Although this is the #2 consideration, this is really the first decision that should be made. So, is this going to be a pineapple strawberry smoothie? Or perhaps you are leaning more towards an avocado yogurt smoothie? Whatever floats your boat, think about how you want the resulting smoothie to taste - should one or more ingredients stand out? I like to think about it in movie terms - who's the lead? For example, if you love blueberry and like the potent antioxidants they contain, you might make them your "star" ingredient and ensure you are adding at least a cup of them to your mixture. Once that decision is made, you can pick your liquid(s) of choice.

Yes, we know that some of the best smoothies are created by a random jumble of ingredients, but randomness will happen either way. We think it's always best to start with some kind of vision for a smoothie, regardless whether you reach it, or end up with something very different, and perhaps even better instead!
3) Choose Your Supporting Cast of Ingredients
Whatever primary flavors you are aiming for with your smoothie, you have a plethora of options in terms of a supporting cast. For example, for virtually any kind of fruit and even vegetable smoothie, bananas are a great addition since they add some sweetness as well as bulk to the mixture. Further, they can easily be peeled and frozen (in that order!) before addition to give the smoothie the desired slushy feel. Yogurt is another ingredient that complements so many kinds of smoothies by adding density and creaminess. And the great thing about yogurt is that it comes in its own myriad of flavors. For a very rich and thick smoothie, we like Greek yogurt best.
4) Choose Your Sweetener(s) Wisely
While it's always convenient to reach for white sugar to add sweetness to your smoothie, think bigger.
Some of the best choices for sweetening up your smoothie are honey, agave, maple syrup, chopped dates, and raw brown (or coconut) sugar.
Corn syrup is another option for those looking for a liquid substitute for table sugar that more easily mixes at cold temperatures.
5) Give it an Added Health Boost!
Each time you make a smoothie it's a good idea to try and add something special, something that packs lots of vitamins or nutrients. There are so many things that can be added to a smoothie that can turn it from being merely healthy to health super-charged. For example, chia seeds are one of the new superfoods that can make almost any smoothie nutritious; and best of all, chia itself has no flavor, so it doesn't alter the vision of the smoothie you planned to create. Other popular additions are flax seed or flax seed oil, wheat germ, oatmeal, algae (spirulina and chlorella), vitamin and protein powders/liquids. The sky is really the limit here. Just add and taste and see what you can include while keeping things tasty. Just keep in mind that protein powders and flax/chia seeds will soak up lots of water, so keep some extra liquid on hand to add to the mixture as needed.
6) Determine How Icy You Like It
For many people, myself included, a smoothie is not a smoothie without some iciness to it. You can easily add the necessary ice factor by simply freezing any fruit or veggies that you add, or you can simply add ice cubes until the proper slushiness is achieved. Just remember that by adding ice cubes, you are watering down the mixture, so where possible it's always advisable to freeze some/all of your main ingredients instead.
7) Use a High Quality Blender For Best Results
If you plan on making healthy smoothies a part of your lifestyle, then there is no substitute for purchasing a high-quality blender. By this we generally don't mean the kind you are likely to find in your local department store. Achieving the velvety smooth texture that you'll find at smoothie shops is something that requires a blender with lots of power so that very high blade rotational speeds can be obtained. We are talking about blenders with motors typically over 1,000 watts. All other things being equal, faster blades means a smoother blend. This is particularly important when using lots of ice, seed material, and green leafy foods. In short, don't skimp on your blender!

8) Make Smoothies a Regular Part of Your Day

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One of the most important benefits of drinking smoothies is the huge does of vitamins and minerals they can provide, when consumed regularly. As such, we strongly encourage you to drink at least one healthy smoothie each day. Whether it is your own version of a breakfast smoothie, or a refreshing fruit smoothie you treat yourself to after dinner, make it good for you and drink them often.
9) Have Fun With It!
As we discussed at the outset, the best thing about smoothies is the endless creative possibilities they afford. Take advantage of this and experiment and have fun with the processes. We are certain that the more often you make smoothies, the more unique and interesting concoctions you will create. Also, when you've stumbled onto a real "winner," make sure to share it with others who may be looking for some inspiration - and perhaps use your experience to help teach them how to make a smoothie for themselves!

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The Rap on Berries

I have to admit the "what's cooking" question can challenge the best of us in the food universe, but a visit to the farmer's market can provide the solution in solving this dining dilemma. On my most recent visit I was drawn to the raspberries and blueberries.

The berry family has plenty of positives to benefit those on the path to well-being. They are low in calories, high in Vitamin C, fiber and folate. Additionally they contain heaps of antioxidants which aid in heart health, boosting the immune system, reducing inflammation and bad cholesterol and preventing blood clots. Adding to these umbrella benefits, the individual berries bring other health benefits to the table.

Raspberries are available in red, gold, purple and black, but the reds are the most popular. Raspberries are low in calories, and sodium; they are an excellent source of vitamin C, and a good source of carbohydrates and dietary fiber. Red raspberries also contain manganese, copper and Vitamin K. The richly colored red raspberry is high in both antioxidants and phytonutrients. Phytonutrients are defined by the American Cancer Society as plant compounds that include lycopene, resveratrol and carotenoids that are thought to have health protecting qualities.

The phytonutrients contained in raspberries aid in lowering the risk of chronic diseases such as type 2 diabetes, hypertension, and atherosclerosis. Though the research is continuing recent data indicates the potential for the fruit to play a role in obesity management.

Raspberries are delicate and should be gently washed in cool water and patted dry just before using them. They are more flavorful if allowed to come to room temperature before eating, rather than eating them as soon as they come out of the refrigerator.

Blueberries, labeled as one of the "superfoods" are also high in antioxidants including the phytonutrient anthocyanins. It is the anthocyanins that give the fruit the deep blue-purple color. The fruit is low in calories, sodium-free and a good source of vitamins C and K, manganese, fiber and copper.

Blueberry consumption is linked to antioxidant support, with a protective effect on the entire body in addition to the cardiovascular system. There is evidence that blueberries can protect the retina from damage from sunlight, and assist in maintaining the blood-sugar balance in people affected by type 2 diabetes or who are insulin resistant. Recent research indicates that consumption of blueberries may play a role in improving memory and delaying the onset of age-related cognitive problems.

As with raspberries, blueberries require gentle washing and patting dry just before using, they should be stored in the refrigerator. Blueberries can be frozen but for optimum nutrition content, fresh is best.

As for what's cooking-fresh berry salads tossed with arugula and assorted baby lettuce plus toasted nuts; berries and cottage cheese or Greek-style yogurt; fruit smoothies made with almond milk; grilled pork tenderloin with blueberries or raspberries; whole-grain pizza spread with Greek-style yogurt, and toppings of thin-sliced ham and berries of course!

Take Away: Raspberries and blueberries have nutrient star status. Add them to your meals as part of your well-being lifestyle plan.

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More Superfoods For Your Fitness Journey

A beautifully sculpted sand castle is the color of our first superfood, oats. Oats, usually eaten as oatmeal, are rich in manganese, magnesium, zinc and fiber. The health benefits of oats include lowering blood cholesterol, stabilizing blood sugar, and lowering risk for type 2 diabetes. The high content of manganese in oats is responsible for stabilizing blood sugar while the fiber rich content of oats helps to lower blood cholesterol. Eating whole grains like oats, as opposed to eating processed carbohydrates, helps lower risk for type 2 diabetes due to the content of magnesium. The benefits of oatmeal don't end here. The high fiber content of oatmeal helps protect against breast cancer and reduce the risk of cardiovascular disease. One serving of oatmeal provides 24 grams of carbohydrates in only 150 calories. This provides a good amount of energy to start the day. Adding milk to a bowl of oatmeal makes it higher in protein and calcium, adding even more nutrients and flavor to an already nutrient rich food.


One of the most precious gems is the blood red ruby and it's also the color of apples. But these precious dietary gems come in a wide range of colors and flavors. Green apples, which are a bit sour to the taste and yellow apples which are sweeter. As compared with other superfoods, apples seem relatively tame. They have a very high content of fiber and Vitamin C. The more commonly known nutrients are absent from this fruit. But, there are some hidden treasures stored in apples. Phytonutrients or phytochemicals are found in abundance in apples. These phytonutrients work in synergy with vitamins, minerals and fiber to help us stay healthy. Phytonutrients stimulate the immune system, affect the hormones in good ways and act as antiviral and antibacterial agents to help us fight disease. Apples contain pectin fiber which is responsible for maintaining digestive health and acts as an appetite suppressant. Averaging around 70 calories per apple with 21 grams of carbohydrates, these portable gems give a lot of energy at a low caloric cost.


Tulips, daffodils, baby's breath, carnations, and daisies are flowers that captivate us with their beauty for their myriad of colors as do the colorful array of our next superfood, beans. Beans offer a host of health benefits from protein, B vitamins, fiber, copper, and molybdenum. Molybdenum is an essential mineral that is necessary for several processes in the body. Molybdenum works in conjunction with copper to control the movement and release of iron in the body. It also prevents some types of cancer and asthma. One serving of beans provides with 1/3 the daily recommended intake of protein, with very low amounts of fat. One study showed that eating a cup of beans daily for 6 months reduced dietary cholesterol by 10 percent. It contains more than half the amount of daily recommended intake of fiber. The song that goes, beans, beans are good for your heart, the more you eat the more you f... well, it's a small price to pay for the benefits derived from eating beans.


In your mind's eye, picture the earth and it's fertile soil and you'll have the color of our next superfood, walnuts. These little brown orbs are filled with Omega-3 fatty acids, derived from Alpha Linolenic Acid, and Omega-6, from Linoleic Acid. Essential Fatty Acids are responsible for a wide array of health benefits. They help hair grow faster and reduce body inflammation, lower arthritis risk, fight depression, heart disease and some types of cancers. Only a quarter cup of walnuts, containing 160 calories provides us with 95 percent of the recommended daily allowance of Omega-3 fatty acids and 67 percent of Omega-6 fatty acids. Add to that high levels of manganese and copper and you have a darned powerful combination of nutrients in a meager amount of calories.


These are just a few of the foods that provide us with lots of nutrients and low calories. We could add sardines, yogurt and kefir, strawberries, barley, the list is long. We simply have to make the right choice most days. Ask yourself, will I continue to have fast foods every day for lunch or dinner or will I have superfoods for lunch and dinner and lower my risk for cancer, improve my hair and skin, increase my energy levels and lose weight? Superman is a fictional character that is the epitome of goodness, helping people whenever he could. Let the goodness contained in superfoods help you every day of your life.


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Top 10 Healthiest Foods