Having a smoothie in the morning is the perfect way to start the day! When doing so, you’re filling your body with nutrient-dense foods that are easy to digest. Which means you’ll be full of energy and ready to take the day! If you’re looking for an easy smoothie recipe you’re in the right place! Some of my favorite smoothies are the simple ones. This guide will show you how to make an excellent smoothie each time with smoothie formulas. It also lists the best smoothie foods, liquids, and add-ins. This guide has several examples of green smoothies, fruit smoothies, and dessert smoothies! Each recipe is made with natural ingredients to avoid added sugars and is whole food plant-based and vegan! Although each recipe is a simple smoothie they are packed with necessary vitamins and minerals with next to no prep time and will help you take on the day!
Tip: If you have a picky eater (like I do) try smoothies! Each morning I make a huge “family smoothie” and everyone gets one! I keep the extra in the fridge for the boys and give them the rest at lunch or dinner.
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Smoothie formulas:
An easy way to ensure you’re smoothie-making is a no-brainer is with smoothie formulas! Frozen foods give your smoothie a higher yield and creamy texture. Use at least one cup of frozen food when you can. Here are the formulas to follow:
– 1 cup of frozen fruit + 1 cup non-frozen fruit + 1 cup of liquid = about 16 oz
– 2 cups of frozen fruit + 1 add-in + 2 cups of liquid = about 24 -30 oz
– 3 cups of non-frozen fruits + 1 cup of liquid = about 16 oz
– Smoothie bowl formula: 2 cups of fruits fruit + add-ins + .5 – 1 cup of liquid + about 24 oz
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Smoothie Liquids:
This is a list of common smoothie liquids, but feel free to get creative with it!
- Almond milk
- Cashew milk
- Oat milk, creamy oat milk for sweeter smoothies like “berry crumble”
- Coconut milk
- Soy milk
- or any other dairy-free milk
- Coconut water
- Water
- Lemon juice
- Lime juice
- Orange juice
- Coldpressed Apple juice
- Aloe Juice
- Cranberry juice
Smoothie Foods:
You can technically make a smoothie out of any food. But here are the simple ingredients I gravitate towards
- Any smoothie-ready frozen fruit; Strawberries, mango, pineapple, cherries, mango, mixed berry, etc.
- Fresh fruit, any kind!
- Watermelon or other melons
- Bananas
- Cucumbers
- Apples
- Avocados
- Leafy greens
Smoothie Add-ins (optional ingredients):
Smoothie add-ins are a great way to add additional nutrition or extra protein!
- Chia seeds
- Peanut butter, almond butter, cashew butter
- Protein powder
- Cacao powder/cocoa powder
- Cacao nibs
- Hemp seeds
- Spirulina
- Maca powder
- Greens powder
- Flax meal
- Rolled Oats
- Dates
- Pure Maple syrup or Honey
- Greens: kale, spinach, microgreens
- Ice cubes ( if you have a higher liquid than the suggested formulas)
How to get a higher yield:
Here are a few tips for getting a higher yield in each smoothie:
– Use frozen fruits! Using frozen fruits produced a denser higher yield. I always use a frozen banana in each smoothie, it also adds a creamy texture. Buy an extra bunch of ripe bananas at the grocery store and freeze them in an airtight container when you get home.
– Ice cubes! Adding some ice cubes will help bulk up your smoothie
– Simply adding more, adding more liquid or fruit will make a larger smoothie. Make sure to adjust according to the formulas for the best result.
Tips for an easy smoothie process:
– Frozen foods give the smoothie a higher yield, it’s important to use frozen bananas or frozen foods when the recipe calls for them. Adding a ripe banana to your smoothie will add bulk and give it a creamy texture.
– Create smoothie packs! If you have a busy schedule. You can pre-prep smoothies in freezer bags or containers, then dump one bag into the blender in the morning and add the liquid. You can find smoothie packs at some stores, but I’ve found doing it myself is cheaper and tastier.
– Be prepared. I love having a variety of frozen fruits stocked in the freezer. Smoothies are an easy snack to create and often we take them on the go.
– If using dates or oats, blend them with the liquid for 30 seconds – 1 minute before adding the other smoothie ingredients. This will help them break down easier and will give your smoothie a creamier texture.
30 Easy and Healthy 3-Ingredient Delicious Smoothie Recipes:
Preparation:
Pick a smoothie recipe that sounds good to you and add all of the ingredients in a high-speed blender. Blend the smoothie until all of the ingredients have completely broken down. When done, pour the smoothie into a serving glass.
Note: If the recipe contains dates or rolled oats, blend the rolled oats or dates with the liquid first. Then add the fruit and blend together.
1. The Classic Strawberry Banana Smoothie: – 1 cup frozen strawberries – 1 banana – 1 cup Coconut or Almond Milk | 15. Very Berry – 1 cup of frozen strawberries – 1 cup of mixed berry medley – 2 cups of coconut water |
2. Blueberry Lemon – 2 cups frozen blueberries – 1/4 cup fresh lemon juice (3-4 lemons) - 1 1/2 c water | 16. Watermelon Mint – 4 cups of fresh watermelon – 1 tablespoon of fresh mint leaves – 1 cup of ice |
3. Tropical Green – 1 cup frozen pineapple or mango – 1 banana (optional) - 1 cup spinach - 1 cup orange juice | 17. Dragon Fruit Citrus – 1 cup of frozen dragon fruit – 1/2 cup of lemon juice – 1/2 cup of water |
4. Pineapple Citrus – 1 frozen pineapple – 1 banana - 1 cup orange juice | 18. Banana Date Cake – 2 frozen bananas – 3 dates 1 cup of almond or creamy oat milk |
5. Mixberry Berry Bliss – 1 cup frozen mixed berry medley – 1 banana - 1 cup almond milk (or other plant milk) | 19. Peachy Milkshake – 2 cups of frozen peaches – 3 dates – 2 cups of creamy oat milk |
6. Watermelon Refresh – 1 cup fresh watermelon – 1 cup frozen strawberries – 1 cup coconut water | 20. Chocolate Cherry – 2 cups of frozen cherries – 1 tablespoon of cacao powder – 2 cups of almond milk |
7. Green Glow – 2 cups of fresh cucumber – 1 cup of celery – 1 cup of aloe juice | 21. Fake Shake – 2 frozen bananas – 1 tablespoon of cacao powder – 1 cup of creamy oat milk or almond milk – 1 tablespoon of peanut butter (optional) |
8. Peanut Butter dessert – 2 frozen bananas – 2 tablespoons natural peanut butter – 1 cup almond milk (or other plant milk) | 22. Pinky Peach – 1 cup of frozen peaches – 1 cup of frozen strawberries – 2 cups of coconut water |
9. PB+J – 2 cups frozen strawberries – 2 tbsp natural peanut butter – 1 cup of creamy oat milk | 23. Cucumber Refresh – 2 large cucumbers – 1/4 cup of lemon – 3/4 cup of water |
10. Vanilla Coconut – 2 cups of frozen coconut meat – 1 teaspoon of vanilla extract – 2 cups of coconut water | 24. Sweet Blueberry – 2 cups of frozen blueberries – 3 dates – 1 cup of creamy oat milk |
11. Simple Acai – 2 cups of mixed berries medley – 1 Acia packed – 1 cup of plant milk | 25. Berry Crumble – 2 cups of mixed berries medley – 1/4 cup of rolled oats – 2 cups of plant milk |
12. Kiwi Strawberry – 1 cup of frozen strawberries – 2 cups of fresh kiwi – 1 cup of coconut water | 26. Strawberry Glow – 1cup of frozen strawberries – 1 cup of fresh cucumber - 1 cup of water |
13. Classic Kale – 3 apples – 1 cup of kale – 1 cup of water | 27. Pinacolada – 1 cup of frozen pineapple – 1 banana – 1 cup of coconut milk |
14. Mango Tango – 1 cup of frozen mango – 1 banana – 1 cup of coconut water | 28. Banana Oat – 2 frozen bananas – 1/4 cup of rolled oats – 1 cup of plant milk |
15. Spinach Strawberry – 1 cup of frozen strawberries – 1 cup of kale – 1 cup of orange juice | 29. Apple Pie – 3 large apples – 1 frozen banana – 1cupofcreamy oat milk |
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Ingredients
The Classic Strawberry Banana Smoothie:
- 1 cup frozen strawberries
- 1 banana
- 1 cup Coconut or Almond Milk
Blueberry Lemon
- 2 cups frozen blueberries
- 1/4 cup fresh lemon juice 3-4 lemons
- 1 1/2 c water
Tropical Green
- 1 cup frozen pineapple or mango
- 1 banana optional
- 1 cup spinach
- 1 cup orange juice
Pineapple Citrus
- 1 frozen pineapple
- 1 banana
- 1 cup orange juice
Mixed berry Berry Bliss
- 1 cup frozen mixed berry medley
- 1 banana
- 1 cup almond milk or other plant milk
Watermelon Refresh
- 1 cup fresh watermelon
- 1 cup frozen strawberries
- 1 cup coconut water
Green Glow
- 2 cups of fresh cucumber
- 1 cup of celery
- 1 cup of aloe juice
Peanut Butter dessert
- 2 frozen bananas
- 2 tablespoons natural peanut butter
- 1 cup almond milk or other plant milk
PB+J
- 2 cups frozen strawberries
- 2 tbsp natural peanut butter
- 1 cup of creamy oat milk
Vanilla Coconut
- 2 cups of frozen coconut meat
- 1 teaspoon of vanilla extract
- 2 cups of coconut water
Simple Acai
- 2 cups of mixed berries medley
- Simple Acai- 1 Acia packed
- 1 cup of plant milk
Kiwi Strawberry
- 1 cup of frozen strawberries
- 2 cups of fresh kiwi
- 1 cup of coconut water
Classic Kale
- – 3 apples
- – 1 cup of kale
- – 1 cup of water
Mango Tango
- 1 cup of frozen mango
- 1 banana
- 1 cup of coconut water
Spinach Strawberry
- 1 cup of frozen strawberries
- 1 cup of kale
- 1 cup of orange juice
Watermelon Mint
- 4 cups of fresh watermelon
- 1 tablespoon of fresh mint leaves
- 1 cup of ice
Dragon Fruit Citrus
- 1 cup of frozen dragon fruit
- 1/2 cup of lemon juice
- 1/2 cup of water
Banana Date Cake
- 2 frozen bananas
- 3 dates
- 1 cup of almond or creamy oat milk
Peach Milkshake
- 2 cups of frozen peaches
- 3 dates
- 2 cups of creamy oat milk
Chocolate Cherry
- 2 cups of frozen cherries
- 1 tablespoon of cacao powder
- 2 cups of almond milk
Fake Shake
- 2 frozen bananas
- 1 tablespoon of cacao powder
- 1 cup of creamy oat milk or almond milk
- 1 tablespoon of peanut butter optional
Pinky Peach
- 1 cup of frozen peaches
- 1 cup of frozen strawberries
- 2 cups of coconut water
Cucumber Refresh
- 2 large cucumbers
- 1/4 cup of lemon
- 3/4 cup of water
Sweet Blueberry
- 2 cups of frozen blueberries
- 3 dates
- 1 cup of creamy oat milk
Berry Crumble
- 2 cups of mixed berries medley
- 1/4 cup of rolled oats
- 2 cups of plant milk
Strawberry Glow
- 1 cup of frozen strawberries
- 1 cup of fresh cucumber
- 1 cup of water
Pinacolada
- – 1 cup of frozen pineapple
- – 1 banana
- 1 cup of coconut milk
Banana Oat
- 2 frozen bananas
- 1/4 cup of rolled oats
- 1 cup of plant milk
Apple Pie
- 3 large apples
- 1 frozen banana
- 1 cup of creamy oat milk
Very Berry
- 1 cup of frozen strawberries
- 1 cup of mixed berry medley
- 2 cups of coconut water
Instructions
- Pick a smoothie recipe that sounds good to you and add all of the ingredients in a high-speed blender. Blend the smoothie until all of the ingredients have completely broken down. When done, pour the smoothie into a serving glass. Note: If the recipe contains dates or rolled oats, blend the rolled oats or dates with the liquid first. Then add the fruit and blend together.
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