The Mediterranean Diet: What You Need to Know
April 7, 2020
The #1 Diet
April 7, 2020

How to make a Morning-Changing Smoothie


The Recipe for Super-filling, Nutritionally-balanced Smoothies

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:

  • Protein: use adequate protein to keep you full
  • Vegetables: to sneak lots of vegetables into your Smoothie (often, you won’t even taste them!)

The Blueprint for an Awesome Smoothie

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

Make your Smoothie like a pro with a few additional tips:

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!

Mango Dreamsicle Smoothie:

  • 1 cup frozen mango
  • 1 banana (frozen for creamier consistency)
  • 1/4 cup frozen riced cauliflower
  • 1 tsp vanilla extract
  • 05. to 1.0 cup unsweetened non-dairy milk (adjust amount to blend)
  • 1 TBS Honey to sweeten
  • Optional: ice, for frostiness

Peanut Butter Cup Smoothie:

  • 1 banana (frozen for creamier consistency)
  • 1/4 cup frozen riced cauliflower
  • 05. to 1.0 cup unsweetened non-dairy milk (adjust amount to blend)
  • 2 TBS no sugar peanut butter
  • 2 TBS unsweetened cocoa powder
  • Optional: honey to sweeten
  • Optional: ice, for frostiness

Strawberry Green Power Smoothie:

  • 1 cup fresh mixed greens
  • 1 banana (frozen for creamier consistency)
  • 05. to 1.0 cup unsweetened non-dairy milk (adjust amount to blend)
  • 1/2 cup frozen strawberries
  • Select protein: 1/2 cup Greek yogurt, 1 TBS chia , powdered egg whites, etc
  • Optional: a drizzle of honey to sweeten
  • Optional: ice, for frostiness