How to Create Delicious and Healthy Smoothies 

Smoothies might appear like a simple drink. All you have to do is to fill a blender with juice, milk, ice, and fruit and you are good to go. 

However, if you don’t properly create a balance, you might end up eating 1,000 calories rather than 500. Or perhaps you will get tired later since your drink doesn’t have enough energy in it.  

So, how can you make a healthy and delicious smoothie? Well, it all depends on what you put inside it.  

Here are a couple of things you should consider mixing in your smoothie Houston drink. 


Every time to make a smoothie, consider packing several servings of protein since it’s an excellent source of energy. With this, it will keep you full and you’ll stabilize your blood sugar.  

Excellent protein options include: 

  • Silken or soft tofu 
  • Ground flaxseed and chia/hemp seeds 
  • Nut butter and nuts 
  • Greek yogurt 
  • Pea protein or whey powder 


Fresh vegetables are an ideal addition to your smoothie. They are a great source of minerals and vitamins. They also contain few calories. Though they might make your smoothie a bit bitter, it is a small sacrifice you need to make to achieve your dietary goals.  

When it comes to smoothies, kale and spinach are the best. They are low in calories and sugar. They offer more protein and iron compared to fruits. They also have folate, fiber, and phytonutrients such as flavonoids, saponins, and carotenoids.  

However, if you prefer other vegetables, you might find your new favorite flavor profile. Here are a couple of veggies to consider: 

  • Cauliflower 
  • Cucumber 
  • Zucchini 
  • Shredded cabbage 
  • Celery with leaves 
  • Carrots 
  • Bok choy 
  • Red beets 


Fruits are an excellent vitamin source. They’re also filled with antioxidants and minerals. However, men require 3-4 servings a day. On the other hand, women only require 2-3 servings.  

According to experts, around ¾ cup of frozen or fresh fruit is equivalent to one serving. Also, one big banana counts as 2 servings.  

Here are a couple of fruits to consider mixing in your smoothie: 

  • Blackberries 
  • Pears 
  • Grapes 
  • Raspberries 
  • Strawberries 
  • Pineapples 
  • Peaches 
  • Oranges 
  • Mangoes 
  • Kiwis 
  • Cantaloupe 
  • Blueberries 
  • Bananas 
  • Apples 

Aside from adding a tart and sweet flavor, berries can help you stay full due to their fiber. This includes strawberries, blueberries, and raspberries. They also contain antioxidants that can help fight cancer. Furthermore, barriers will not spike your blood sugar as fast as other fruits do since they are low on the glycemic index.  

When adding fruit to your smoothies, there are several tips to consider. This includes: 

  • Use frozen or fresh fruit. They are the same when it comes to nutritional value. You can easily find frozen bags of mixed berries at your local store. Simply ensure you purchase the plain fruit mixture. Don’t buy the ones that have artificial sugar.  
  • Consider freezing your fruits before adding them to your smoothie. You can use frozen fruits to replace ice for additional nutritional value.  
  • Make sure you mix the right number of fruits when making a smoothie to avoid eating too much of it.