Superlicious Smoothies: Make The Healthiest Smoothies Possible

Beverage, Blog, Cooking Methods, Gluten-Free, Health and Diet, Healthy Family, Meals, Menu Ideas, Recipes, Snack, Type of Dish, Uncooked, Vegetarian
  • By Sarah Koszyk, MA, RDN on
  • January 14th, 2013


Smoothies are fantastic options for breakfast or snacks. Smoothies are quick, easy, delicious, and very kid-friendly. During the winter, when many fresh fruits are not in season or available, smoothies are a great way of getting a multitude of colors, vitamins, and nutrients from using frozen fruits.

Another wonderful component of smoothies is that they are so diverse. You can include yogurt, milk, fruits, veggies, ground Flaxseed, Chia seeds, spices, herbs, oatmeal, egg whites, vanilla, and much more into the smoothie to give it a unique and different flavor combo and obtain various nutritional components. Smoothies are a great way to bring out that creative persona we all possess where we can concoct our own masterpieces!



Here are some of the basic smoothie ingredients:

  • Greek Yogurt: I prefer Greek yogurt over regular yogurt because Greek yogurt provides more protein and is thicker in consistency so that you get a richer feel of the smoothie (like a milkshake). Serving size: ½ cup for 1 smoothie.
  • Milk: You can use regular 1% or Nonfat milk, Soy milk, Almond milk, Coconut milk, Kefir, etc. Different milks will provide different flavors for variation. Serving size: ½ cup for 1 smoothie.
  • Fruit: Here’s where you can get creative! It’s fun mixing at least 2 different fruits together. I love fresh fruit, but during the winter season, I use frozen fruit and it’s just as good once it’s in the smoothie. The frozen fruit also helps make the smoothie colder. Serving size: 1 cup fruit for 1 smoothie.
  • Additions:Another creative moment. You can add 1 from each group or just 1 from any group, or you can add a couple within the same group. The options are limitless. We’ve added the following ingredients to smoothies at one time or another (but not all together):
    • Spices: Cinnamon, Cardamom, Nutmeg, Allspice
    • Herbs: Basil, Mint, Oregano, Dill, Thyme, Parsley, Cilantro
    • Seeds: Time to get in some wonderful Omega-3s with Chia seeds or ground Flaxseed. Try them out in the smoothie! They will give a grainier texture with all the nutritional value.
    • Vanilla: Vanilla assists with flavor and adds that extra pizzazz.
    • Grains: Oatmeal and quinoa can add extra substance and carbohydrates to your smoothies. I’ve used raw oats and cooked oats for different consistencies and textures in my smoothies. Play around with your options.
    • Vegetables: Yes you can throw in different veggies, too. Whatever floats your fancy when you are pureeing that smoothie.
    • Egg Whites: I’m not a huge fan of drinking raw eggs, but I have tried smoothies made with egg whites at various trade shows and have lived to tell the story. The smoothies tasted fine and were safe to drink. Egg whites offer additional protein and you can purchase egg whites in a box so that you don’t have to waste the yolk from a whole egg.



My favorite tool to make a smoothie is the hand-held blender. SIMPLE clean up and you can make the smoothie right in the glass! I LOVE simple clean-up. Friendly-tip: when you’re done drinking your smoothie, immediately add water to your glass (you don’t have to wash it right away). By filling the glass up with water, you will have easier clean-up later because the food won’t get crusty and stick to the glass.




Here are some smoothie ideas to kick-start you off:

Berry-licious: ½ cup milk, ½ cup Greek Yogurt, 1 cup frozen mixed berry medley (blueberries, raspberries, straweberries), ½ orange, 1 tsp cinnamon.

Pineapple Passion: ½ cup Greek Yogurt, ½ cup pineapple juice, ½ banana, ½ cup pineapple

You can always add some fruit on the rim of the glass and serve with a straw. Kids especially love straws and the fruit makes the presentation even better.

Now that you have the basic ingredients. What smoothie are you going to make today?!?! I’m drinking the Berry-licious 🙂

Check out my latest book: 25 Anti-Aging Smoothies for Revitalizing, Glowing Skin

They are gluten-free, dairy-free, and vegan.


By Sarah Koszyk, MA, RDN

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20 responses to “Superlicious Smoothies: Make The Healthiest Smoothies Possible”

  1. Nice post. I was checking continuously this blog and I am impressed! Very useful info particularly the remaining part 🙂 I care for such information a lot. I was looking for this particular information for a lengthy time}. Thank you and best of luck.

    • Sarah Koszyk MA RD says:

      Thank you

      • Diana says:

        Yummmy… I have been into smoothies a lot laelty.. More so Green smoothies, but this looks soo refreshing right now – esp with our 90+ weather.. LOVE.. THANK YOU SOOOOO much again for joining in Mannequin Monday’s today.. YOU are AMAZING.. Thanks so much. I appreciate YOU.. . xoxo..

        • Sarah Koszyk MA RD says:

          Fabulous! Green smoothies are delicious, too! So many options when it comes to juicing/smoothies. It’s endless!

    • Gonzalo says:

      8th Continent soy milk is excellent for bkiang, it works especially well in muffins, pancakes and waffles, and baked desserts like bread pudding and rice pudding. Just substitute it for the amount of milk in your favorite recipe, or try the tasty recipes on the 8th Continent website —these recipes have been developed specifically for 8th Continent soy milk.

    • Nataly says:

      did any body notice this?. pepole who add milk dont add yogurt to the smoothie.. and pepole who add yogurt to the smotthie usually add water instead of milk..?and does anyone know what she added at 0:48 i know its vanilla but what do you say when you go to the supermarket ..or whats the name of the product to look for?

      • Sarah Koszyk MA RD says:

        I actually add both milk and yogurt to my smoothies. And yes: sometimes I do add just milk or just yogurt. However, I like the thickness the yogurt offers and I like the milk to make it liquid enough so I can sip it through my straw.

        • Leon says:

          Howdy! I love your video, even though I am very opoepsd to soy. I use almond, rice or hemp milk in my smoothies. Plus, I like to have my bananas frozen (I buy them 20 lbs at a time on sale, and cut and bag them for easy use). I loved your enthusiasm!

          • Sarah Koszyk MA RD says:

            Thank you, Leon. Yeah: there are so many milk alternatives, it’s great. And they offer different flavors, too. Almond milk makes the smoothies sweeter, so it’s fun pouring that in there. Great banana tip! I love it – extra frozen makes it seem like a milkshake! Delish!

      • Andrey says:

        What a great idea! I’ve never thought to start out with the sncapih, but it makes sense! YUM!My dad is a health teacher, and he makes smoothies all the time…it’s funny to watch him make them because he throws in ANY fruits and vegetables that are sitting in front of him. Peaches, carrots, strawberries, bananas, plums, sncapih, blueberries. Just whatever is over ripe goes into the blender. With yogurt and milk.

        • Sarah Koszyk MA RD says:

          That’s the best part about the smoothie: your options are endless. So true, Nataly, to use up super-ripe fruit. Great tip!

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  5. […] Sarah Koszyk, RDN, also recommends ground flax seed as a great way to keep your system running smoothly. Adding a tablespoon into your yogurt helps not only to add heart healthy omega-3 fatty acids to a fertility fueling diet, but also fiber, too! Sensing a theme here? I thought so! Try these flaxseed ideas! […]

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