A Smoothie can be a delicious, filling meal that takes only a few minutes to throw together! Perfect for breakfast or a quick snack. However, a smoothie that is nothing but fruit in a blender will probably have you hungry again within the hour.
Build your own super-filling, nutritionally balanced, morning-changing Smoothie by following some of our guidelines.
Your two goals when making a smoothie should be:
Here’s the blueprint for creating a nutritionally balanced Smoothie. Swap ingredients until you find one, or several, that you love!
Smoothie Blue Print:
1. Veggies (fresh or frozen): frozen riced cauliflower, greens like spinach, or “green” powder with only whole food ingredients
2. Protein: Greek yogurt, pasteurized egg whites, cottage cheese, etc* (see note below)
3. Fruit (fresh or frozen): bananas, berries, mango, etc
4. Liquid: milk or non-dairy milk (almond, coconut, etc), or water
5. Ice (optional): add a few ice cubes to lend some frostiness
6. Healthy fats (optional): chia seeds, avocado, peanut butter, nut butter
7. Spices (optional): cinnamon, vanilla extract, chocolate chips, etc
1. Protein: The Mediterranean Diet generally does not recommend supplements like flavored protein powders. However, protein powders are generally a bit of a grey area and could be a good convenience option if you find one without additives and without (much) added sugar. Good powdered options include: unflavored collagen powder (collagen peptides) or powdered egg whites (containing only egg whites). We recommend that you rely more often on adding real protein sources such as pasteurized egg whites, cottage cheese, or Greek yogurt.
2. Veggies: Spinach and Kale are having a moment these days. You can turn any smoothie green by popping in a few handfuls of something green! Often, you can’t even taste them. Frozen riced cauliflower blends effortlessly into Smoothies. The color doesn’t even change, so you can add these to kids’ Smoothies for a virtually undetectable nutrition boost! You can hardly go wrong with veggies. Lettuce (without dressing) is a great addition. Raw, unpeeled cucumbers add a refreshing boost. Try using frozen greens to make prep easy.
3. Bananas: We love frozen bananas. Simply peel them, chop or break them into pieces, and pop them in a bag in the freezer for another day. The consistency becomes like frozen yogurt when blended.
4. Blenders: If you don’t have a high powdered blender, you will want to add ingredients one at a time, starting with the liquid and your first vegetable, so that everything blends together smoothly. (The last thing you want are chunks of frozen kale, big enough to chew.) We love the Magic Bullet by NutriBullet because you can make one single server smoothie at a time, without having to wash anything, and it’s powerful enough to handle our greenest smoothies.
A few Smoothies that we love!
Hi, I’m Ashley! I’m a Mom of 3 little people, a Mediterranean Diet enthusiast, and a business expert. Any day of the week, you will find me in the kitchen cooking up festive new recipes using Mediterranean Diet principles. I love breakfast for dinner, long days at the beach, the perfect glass of wine, and spontaneous adventures. Originally from Atlanta, I now fondly call Virginia my home.