Master Smoothie Formula

Introduction to Green Smoothies

You can add any life affirming leafy green to a fruit smoothie for amazing results. Kale, Baby Spinach, Beet Greens, Dandelion are some of my favourites. Be sure to rotate your greens as the alkaloids in greens build up in your system when you are eating the same green, making them less effective over a time.

Rotate your greens and mix them up. Variety is indeed the spice of life.

Basic Formula

This is a formula you can follow to create nearly endless variations. And the best part is that the uncertainty has been taken out of it for you. You'll need to experiment with different flavor combinations, of course, but the guesswork about proportions has largely been removed.

The recipe below specifies general amounts and types of ingredients (like “2 tablespoons binder”) and then below, you are given a menu of several recommended ingredients of each type from which to choose to make your smoothie.

The Perfect Smoothie Formula

(makes ~2 smoothies)

Select one or more ingredients of each type below and add to blender in specified proportions. Blend until smooth.

Recommended Greens

Recommended Soft Fruits

If you have a high-speed blender (like a VitaMix or a Blendtec) that can puree a whole apple or carrot without leaving any chunks behind, then the puree of almost any fruit or vegetable can act as your soft fruit.

Recommended Frozen or Fresh Fruits

Recommended Protein Powders

~Soy is higher-protein, generally cheaper option, but I do not recommend unfermented soy products~

Recommended Binders

Recommended Oils

Recommended Liquids (unsweetened)

Recommended Sweeteners

Optional Superfoods, Greens and Other Ingredients

There's plenty here to get you started. But you certainly don't have to stay within these guidelines if you determine that you want more or less of a certain ingredient, or more than one ingredient from each category. (For example, almond butter and ground flaxseed are both in the "binder" category, but I sometimes include both in my smoothie.)

Also, note which ingredients you use from one category often dictate how much you need from another. For example, if you're using avocado instead of banana as your soft fruit, you'll need more sweetener than you would with the banana, and you'll probably want to go light on other fatty ingredients, since avocado provides plenty of good fats.

So be creative, and don't worry if at first you like more of the sweet ingredients and not so much of the healthier ones. Over time as you eat less and less processed and sugary foods, your tastes will change and you'll actually crave the healthier foods.