Making the perfect smoothie requires the right ratio of produce, protein and healthy fats. When you’re making a smoothie that will serve one here is a good guide.

  • 1 cup of your favorite fruit. Fresh or frozen. If you use frozen you likely won’t need to add ice.
  • 3/4 cup of liquid. Milk, almond milk, coconut water, and yogurt are great options. I think it’s wise to skip or limit fruit juices because it adds a lot of extra sugar and calories.
  • 1 Tablespoon of healthy fats. Such as avocado, chia seeds, milled flax seeds, and nuts add nice texture and nutrition to a smoothie.
  • Extra boost of vitamins and minerals – add a handful of greens such spinach or chopped kale. Other boosters can be a small scoop of protein powder or a few tablespoons oats can add extra fiber.