Beginner’s Guide to Making Smoothies

Smoothies are an easy way to consume a good quantity of healthy fruits and 
vegetables. It is rather quick and simple to throw a few ingredients into a blender and 
reap the health benefits of smoothies. If you are new to making smoothies or find 
yourself cycling through the same handful of recipes, you may be wondering how you 
can make a variety of tasty and healthy smoothies. 
 
Making smoothies is easy, but it can be tricky to figure out the right ingredients and 
quantities to use. Below is a beginner’s guide to making better smoothies, from basic 
tips to the use of nutrition-boosting add-ins. 

You will learn how to:

Build a Basic Smoothie 
Choose the Right Ingredients 
Add Extras for More Nutrients 
Get More Variety

Follow these guidelines to learn about the wide variety of ingredients and start making 
your own nutritious smoothies. Remember to keep your portion sizes and ingredients in 
check. Even healthy ingredients can quickly add up to create a calorie-heavy drink with 
more calories, fat and sugar than some desserts.


 


1. How to Build a Basic Smoothie
 
While you don’t need a recipe to make a good smoothie, adhering to a few general rules 
will help you achieve better results. When you are just starting out with making your own 
smoothies, it can be overwhelming, even when starting from recipes.

Some people prefer to have very strict recipes that tells them exactly what to put in their 
smoothies, while others want to build their own, but need a good place to start.

If you are the latter, the following ratios are going to be very useful to you.

Consider these guidelines as a starting point for making great-tasting, nutritious 
smoothies. Feel free to experiment to find the perfect combination for your smoothie. 

Use Ratios
 
Using ratios takes the guesswork out of building smoothies. These ratios will allow you 
to scale your smoothies, making it easier to make a smaller or larger amount as 
needed. You can use these basic ratios with any combination of ingredients to create a 
smoothie that is flavorful, nutritious and filling. 
 
The amount of liquid listed will yield a smoothie with a drinkable, but thicker, 
consistency. Add more liquid if you prefer a thinner smoothie. 

Basic Fruit Smoothie Ratio
 
2 parts frozen fruit 
1 part liquid 
 

Green Smoothie Ratio
 
1.5 parts frozen fruit 
1 part leafy greens 
1 part liquid 
 
Note: If you are not using a high-powered blender like Vitamix or Blendtec, you may find 
you always need to add more liquid to get your smoothie to blend well.

Choose Your Ingredients

After understanding proper ratios for a fruit or green smoothie (one with vegetables), 
you will want to then select your ingredients. You will learn a little more about the 
ingredients in the next couple sections, but here are some quick tips:

Choose at least one liquid and one type of produce – As you learned in the ratio 
section, the two basic things you need are a liquid and a solid. You need at least one 
type of produce for a fruit smoothie, but you will often add in others. You will then need 
to choose a liquid that goes good for the type of smoothie you want.

Making a thicker smoothie – You can definitely just blend up fruit and juice if you 
want, but it will be more like a juice instead of a smoothie. For a smoothie to be thicker, 
consider bananas as well as yogurt, honey, or other extra ingredients to really thicken it 
up. 

Make sure you use enough liquid – This is absolutely essential! You need enough 
liquid for your other ingredients to blend properly, whether you are using a personal-
sized blender like a Ninja, or a large blender like a Vitamix. Start small, then add more 
liquid if the frozen fruit is having trouble blending properly.

Don’t forget about added ingredients – Another thing you will learn later on in this 
resource is that not only can you go basic with liquid and produce, but there are a lot of 
extras you can add. These are for flavor, nutrition, and a denser smoothie that keeps 
you fuller for longer.


Aim for Proper Nutrition

Smoothies taste delicious, but for most people, that isn’t the only reason to drink one. 
Whether you are making one to replace a meal or have as an added snack, it should 
also provide adequate nutrition.

This is when you don’t just add whatever you have available, but really focus on 
vitamins and minerals in the ingredients you are using. For example:

Add both fruits and vegetables – The easiest way to make sure you are making a 
nutritious smoothie every time is to add both fruits and vegetables. This helps cut back 
a little on the overall sugar from fruits, and allows you to get even more vitamins and 
minerals from the vegetables. This is also going to help you turn it into a nutrient-dense 
green smoothie full of superfoods.

Think about added nutrients – There are also other ways to make your smoothie 
more nutrient-dense. Think about the added ingredients you often add for flavor, but 
also add in nutrients your body needs.

For example, for calcium and vitamin D, think about adding a milk, nut milk, or yogurt. 

You can add in some nut butter if you want more protein in your smoothie.

For sweetness without a bunch of fruit, think about maple syrup or raw honey instead.

Chia seeds, hemp seeds, and coconut oil all add in more nutrients as well.

Focus on proper balance – You can also get better balance by combining these 
ingredients instead of focusing on more simplistic approaches. But it doesn’t need to be 
complicated. Choose a green, a berry, a liquid, and any extra ingredients for easy 
balance that doesn’t make it difficult to put your smoothie together.

Blending Your Smoothie

How do you blend your smoothie? It is easier than you might think! It truly is as simple 
as adding all the ingredients to your blender and turning it on, but here are some tips to 
make it go more smoothly.

Make sure you have enough liquid – This is going to be repeated, because it is a 
common mistake people make when first making smoothies. If you don’t have enough 
liquid added, the frozen ingredients will have a hard time blending properly.

Use frozen bananas instead of ice – Is your smoothie too watery? Try using more 
dense fruits and vegetables, and less fruits with a high water content. Another way to 
thicken it up is to ditch the ice and use frozen bananas instead. Cut them up before you 
freeze them, and then you can just grab however you want for each smoothie.

Add yogurt to make it smooth – Get a smoothie that is thick and smooth just how you 
like it with yogurt. If you are dairy-free, you can get a soy or other dairy-free yogurt and 
will accomplish the same effect. 

Thicken it up with nut butter – Nut butter is a great addition to any smoothie. It helps 
you to thicken up your smoothie, add more protein, and just add more nutrients in 
general.
 

2. Selecting Your Ingredients
 
Your smoothie will contain at least a liquid and a fruit. Add fresh leafy green vegetables 
to really amp up the nutrition of your smoothie. Below are some details on the various 
liquid, fruit and vegetable ingredients you can use. 

Liquids
 
Water - Water is the easiest choice for a light smoothie. It makes a great liquid for 
beginning smoothies because you don’t have to worry about how it tastes in 
combination with your other ingredients. 

Water won’t add unnecessary calories and will help keep you hydrated. Water-based 
smoothies can be bland, so you will want to focus on using other flavorful ingredients in 
your smoothie. 
 
Coconut water - Coconut water is another great choice for a light smoothie. The mild 
coconut flavor will add a tropical twist to you smoothie and works well with most fruits. 
Coconut water also delivers electrolytes, making it a great choice for a post workout 
recovery smoothie. 
 
Milk - Various milks are tasty additions for making creamier smoothies. If you eat dairy, 
regular milk is fairly neutral and adds calcium and protein to your smoothie. Nut and 
seed milks are excellent choices for making dairy-free smoothies. 

They add a mild nutty taste and a creamy consistency. You can use any nut or seed 
milk you like, but almond, cashew or hemp seed milks are all good choices. Make your 
own or buy unsweetened nut milks to avoid unwanted sugar and calories.  
 
Coconut milk - Coconut milk is another dairy-free option for making creamier 
smoothies. Purchase the kind sold in cartons next to the other nondairy milks. You can 
use canned coconut milk, but you will probably want to thin it with some water. 
 
Yogurt - Plain unsweetened yogurt, either dairy or nondairy, can also be used to create 
a creamy smoothie with added nutrition. Greek yogurt is an excellent source of protein, 
making it ideal for an easy meal replacement smoothie. Yogurt-based smoothies will be 
thicker than those made with liquid. Try thinning your yogurt with an equal part of water 
first. 
 
Coffee or tea - Try using coffee or tea for a unique and flavorful smoothie. You may 
want to dilute the coffee or tea with water for a less overpowering taste. The stronger 
flavors of these liquids will not pair well with all fruits, but coffee in particular can be 
quite good with bananas, nuts and cocoa. 
 
Avoid using undiluted fruit juices in your smoothies. Your smoothie is already packed 
with fruit, and you do not need the added calories and sugar from the juice. If you want 
to add some juice to flavor your smoothie, try using a small amount of juice with one of 
the other liquids. 

Fruits
 
Use any fruit you like in your smoothie. Use a single fruit, or experiment with different 
combinations for more variety and nutrition. Many fruits taste great together, and you 
may find yourself enjoying some surprising combinations. Try to include berries in your 
smoothies. Not only are berries packed with antioxidants, but they typically pair well with 
other fruits. 
 
You can use fresh fruit, but frozen has several advantages. Frozen fruit is convenient 
and can be added to your smoothie without any prep work. Frozen fruit is typically more 
economical, especially if you are able to purchase large bags in bulk at Costco or 
Sam’s. Using frozen fruit allows you to skip the ice, resulting in a better-tasting 
smoothie.

Excellent Fruits for Smoothies

While you can use any type of fresh or frozen fruit, here are some that tend to work very 
well in smoothies: 
 
Strawberries 
Raspberries 
Blueberries 
Bananas 
Apples 
Pears 
Nectarines 
Peaches 
Watermelon 

Bananas
 
A lot of smoothie recipes use bananas as a base. They pair well with most fruits and 
add sweetness and creaminess to the smoothie. Try freezing your bananas for best 
results. Simply peel the banana, cut into chunks and freeze in bags. They will keep in 
the freezer for at least a few weeks. 

Alternatives to Bananas
 
You can make a good smoothie without using bananas. Many of these options have 
tremendous health benefits, although they will be less sweet than a banana-based 
smoothie. Try avocado for creaminess and a dose of healthy fats. Chia seeds or 
flaxseed can both be used to thicken a smoothie and are great sources of Omega-3 
fats. 

You can also try yogurt, kefir, cottage cheese or nuts to get the right consistency. 
Mango can add sweetness and is fairly dense, and it can be used alone or in 
combination with other thickening ingredients. 

Leafy Greens
 
Try adding a handful of leafy greens to your fruit smoothie for an easy way to increase 
your vegetable intake. If you are new to green smoothies, start with milder tasting 
greens such as spinach or lettuce. Try adding kale, chard or any other dark leafy green 
to your smoothie. 

Paired with the sweetness of the fruit, even these more assertive greens will not be 
overpowering. Use freshly washed greens, and simply cut or tear them into large 
pieces. Some people like to blend the greens and liquid for a bit before adding the fruit, 
but this step is probably unnecessary if you are using a high-powered blender.
 
 

3. How to Boost Nutrition
 
Once you’ve learned how to make a basic fruit or green smoothie, you can start adding 
various ingredients to turn your smoothie into a superfood powerhouse. The ingredients 
below are merely suggestions; there is no limit to the healthy boosters you can add to 
your smoothies.  

Choose One or Two Superfoods
 
These add-ins can add up quickly, so always keep you portions and nutrition in check. 
Try choosing just one or two to avoid overwhelming flavors.  

Protein Powder
 
While they are high in nutrition, smoothies are typically fairly low in protein. Milk or 
yogurt can provide protein, but most other fruit and green smoothie ingredients do not 
add much in the way of protein. Try adding a scoop of an unflavored and unsweetened 
protein powder to your smoothie, especially if you are drinking it as a meal replacement. 
 

Greens Powders
 
Try adding a green supplement powder to your smoothie for a nutritional boost. These 
whole food powders blend well and taste good in combination with the other fruit and 
vegetable ingredients.  

Nuts and Seeds
 
Nuts, seeds and their butters are great smoothie add-ins. These ingredients are high in 
fat, so be mindful of your portion sizes to avoid putting too many calories in your 
smoothie. Almonds, cashews and other nuts add healthy fats and thickness to your 
smoothie. 

Try adding a small handful to your blender to give your smoothie more substance. A 
tablespoon or two of any seed is also a great addition. There are many nutritious seeds 
to choose from; try chia, hemp or flax if you are new to seeds. 
 
Nut and seed butters are another good choice for adding staying power and nutrition to 
your smoothie. The healthy fats will help balance out the sugar from the fruit. Try adding 
a tablespoon or two of peanut, almond, cashew or sunflower butter. Always opt for 
unsweetened nut and seed butters. 

Coconut Oil
 
Used sparingly, coconut oil is a tasty way to increase the nutritional profile of your 
smoothie if you don’t mind consuming some saturated fat. Even a small amount will give 
your smoothie a slight tropical twist from the coconut. 

Avocado
 
Avocados are a great source of many vitamins and minerals. These nutrient dense 
foods are high in good fats and will deliver creaminess to your smoothie. Avocados do 
pack a lot of calories into a small package. Try adding just one-fourth or one-half of an 
avocado. 

Cacao Powder or Nibs
 
Unsweetened cocoa is packed with antioxidants, vitamins and minerals. It is quite low in 
calories and may even help lower cholesterol and blood pressure. Try adding a 
tablespoon or two of raw cacao powder or nibs to your next smoothie. It typically pairs 
well with bananas, other fruits and nuts. 

Oats
 
Oats are high in fiber and can help control blood sugar and cholesterol. Add a quarter 
cup of oats to increase the consistency and staying power of your smoothie. Oats are 
not overpowering but may give your smoothie a slight nutty taste.  

Spices
 
You can add any spices to your smoothie, and many have impressive antioxidant levels. 
Try adding a teaspoon of turmeric or ginger to boost the anti-inflammatory properties of 
your smoothie. Cinnamon is another healthful spice, and can be added to help fight 
inflammation. Spices can quickly overpower a smoothie, so stick to small amounts of a 
single spice. 

Bee Pollen
 
Natural health enthusiasts like bee pollen for its high antioxidant, vitamin and mineral 
content. A teaspoon of bee pollen could help you reduce inflammation along with many 
other possible health benefits. If you have pollen allergies, use bee pollen with caution 
because it could result in an allergic reaction. 

Honey and Maple Syrup
 
Smoothies are typically sweet from the fruit and do not need any additional sweeteners 
to taste good. You can add a small amount of honey or maple syrup to provide 
sweetness along with vitamins, minerals and antioxidants. Avoid turning your healthy 
smoothie into a dessert. A tablespoon or less of added sweeteners is usually sufficient. 

Other Powders
 
There are many other supplemental powders that can be added to your smoothie to 
provide a nutrient boost. These powders are readily available online or at most local 
health foods stores. Try adding a teaspoon of one of these superfood powders to your 
smoothie. Matcha is a green tea powder that is very high in amino acids and 
antioxidants. 

Matcha may even boost your energy and brain health. Spirulina, an algae, is extremely 
high in iron and essential amino acids. It is considered a nutrient dense food and is high 
in protein. Peruvian maca root powder is derived from a relative of the radish and may 
help balance several hormones and increase energy. Maca root is very high in vitamin 
C, copper and iron.


 
 



4. Aim for Variety
 
Rather than always using the same two ingredients, try to regularly switch up your add-
ins. This variety will help keep your smoothies interesting and will provide the greatest 
nutritional diversity.

Benefits of Going for Variety

While you can definitely make the same smoothie every day if it is one you enjoy, there 
are also some unique benefits to using more variety. Here are some reasons to go this 
route:

You won’t get bored – Having the same thing every single day can get old pretty fast. 
Regardless of your reason for drinking smoothies, you might not want to keep having 
the exact same one every day with the same ingredients. This can get boring and often 
discourage you from continuing to make them.

You can switch it up really easily just by choosing different fruits, switching up your 
liquid, or occasionally adding some greens for more of a green smoothie.

It helps add more nutrients – Using more variety with your smoothies will also ensure 
you are adding as many vitamins and minerals as you can. If you have your same 
strawberry banana smoothie daily, you get lots of potassium, antioxidants, and vitamin 
C, but what about nutrients from greens, other fruits, nut butter, or herbs? 

Mix it up every once in a while to get more superfoods and nutrients in your smoothie.

You can experiment – You can also experiment with your smoothies by switching up 
the ingredients you add to them. If you love berries, why not try raspberries or 
blackberries, instead of strawberries or blueberries? Try more exotic fruits, and add in 
more veggies to see what other combinations you can create.

Follow these simple tipis to learn how to make smoothies, and make sure you have 
nutritious, superfood-filled, and delicious smoothies for a healthy lifestyle.

