How to Make a Smoothie: the only Recipe You Need!

tasty Smoothie Recipes

Hello, April!  Hello, ladies and gentlemen! How about launching a Healthy Month? Or a Month of Health. Doesn’t matter how you will call it – let’s try to lead a healthy lifestyle! Let’s start with a month and maybe some of you, my enthusiasts, will decide to keep on!

I have already written about my plank challenge. What is good about challenges is that they usually offer to start with a tiny step and gain momentum till a person reaches an unbelievable result.

Let a smoothie become this tiny step toward a healthy life. It’s easy to cook, a healthy and yummy pack of vitamins and other useful stuff.

I like smoothie as it can replace a full nutritious meal (for me it’s usually a dinner) and it still contains all required elements for my organism.

In fact, a smoothie is your favorite ingredients blended together. Easy? I think so, too. Still, a real trick is to pick up the perfect set of ingredients and choose a suitable dressing.

As a real smoothie-lover, I will reveal a couple of key secrets of the perfect smoothie recipe right now!

I guess your mouth is full of saliva. Prepare your blender, put on an apron, and follow your chef!

General Smoothie Recipe Formula

Firstly, I offer you to familiarize with the general formula to cook a smoothie. If you have a good imagination, it will be enough for you.  Still, I encourage you to read till the end to learn more crucial secrets.

So, general formula:

  • ½ cup to 2 cups fruit (125 ml)
  • ½ cup liquid (375 ml)
  • 4 ice cubes
  • ½ cup greens or herbs (125 ml) (actually these and the following ingredients are optional)
  • 4 tbsp. protein powder (60 ml)
  • Sweetener
  • 1 tsp. extract of choice (5 ml)
  • Spices

This was a general formula and you can change it up to your taste. Here are two smoothie recipes that all my family especially loves and I hope you will love too:

Peanut Butter Banana Smoothie:

  • 1 banana
  • 1/8 cup (30 ml) peanut butter
  • ½ cup (125 ml) soy milk (you can use regular milk)
  • 2 tbsp. (30 ml) honey

Berry Smoothie:

  • 1 cup (250 ml) frozen berries
  • ½ cup water
  • ¼ cup (60 ml) low-fat yogurt
  • 1 tsp. honey
  • 1 tbsp. soy protein powder

After you chose your perfect set of ingredients, you should put them in the blender in the following order:

Fruit/berries – liquid – protein – green/herbs – sweetener – extract/spices – ice cubes – blend it!

Yes, everything is very very easy. In the end, you get a yummy healthy drink that will love your Granny, your husband, your kids, and even your dog!

Sometimes, smoothie ideas come to my mind randomly. Sometimes, I open my fridge and make fresh juices from the products that I already have. Your imagination and a sense of beauty and taste will help you. Sometimes, hungry children help you the most.

Useful Tips

smoothie ingredients

As a bonus, I have prepared a list of the basic and not basic ingredients that will be perfect for a perfect smoothie! You’re welcome.

Foundation – Fruit or Berries

You can use fresh or frozen fruit and berries such as:

  1. Bananas, peaches, kiwis. Mangoes, pomegranates, apples, strawberries, blueberries, raspberries.
  2. Juicy fruit such as oranges, pineapple, or watermelon also can work. In such cases, it’s better to use protein powder as a thickener.
  3. My perfect combination is banana + strawberry!


As a liquid you can use:

  1. Milk (my favorite liquid).
  2. Nut milk (almond or coconut) adds an exotic and very specific taste.
  3. Greek yogurt can also use as a thickener. You can use plain or sweetened.
  4. Fruit juice is especially good if you have one or two kinds of fruit. It’s just a rescuer.
  5. Tea is good if your smoothie is too sweet. You can use green, black, or herbal.
  6. Ice cream, frozen yogurt or sherbet can also work well. In such cases, don’t add ice cubes.
  7. Yes, it’s okay if you use water.


I use protein if:

  1. My smoothie is too juicy.
  2. I want to turn it into a fully nutritional meal.

2 to 4 tbsp. (30 to 60 ml) of protein powder would be enough.


Green will just make your smoothie healthier. I don’t use more than 250 ml of green (or 1 cup). I usually use one kind of the following green:

  1. Kale
  2. Spinach
  3. Swiss chard
  4. Celery
  5. Parsley
  6. Dandelion leaves
  7. Green plant powder can also work but I don’t like it.
  8. Sweetener:
  9. Honey
  10. Agave nectar
  11. Ripe bananas
  12. Stevia (natural sugar substitute)
  13. Splenda (artificial sweetener)

Add even more flavor with the help of:

  1. Vanilla extract (1 tsp.)
  2. Cayenne pepper
  3. Nutmeg (a pinch)
  4. Oreos
  5. Cinnamon
  6. Almond extract
  7. Coconut Shavings
  8. Peanut butter
  9. Any other kind of extract.

In fact, a smoothie is a reflection of my attitude. Every time I mix up different ingredients, though, we have our favorites. That’s why here you should turn on your imagination. By the way, you can involve your kids into cooking. I think it’s a cool way to spend time together.

Live healthy with Irene Kot! Looking forward to your feedback.


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