Only 1 in 10 Americans eat enough fruit and vegetables. This means that almost every day, most of us aren’t eating the 1 1/2 to 2 cups of fruit and 2 to 3 cups of vegetables that federal guidelines recommend.
Life can get busy, and with everything we have to do in 24 hours, it can undoubtedly be hard to make sure you’re preparing the right amount of produce for yourself and your household every day.
This is where smoothies can come in! When made with an eye toward nutrition, these travel-friendly drinks can help you consume the fruits and vegetables you need, along with extra protein and fiber.
Not all smoothies are created equal — indeed, many of the ones you can buy prepared from a store include added sugar and ingredients you might not be expecting.
To help you get that much closer to eating your recommended daily dose of vegetables and fruit, we’ve listed 9 recipes that are easy to make in your blender.
If you have diabetes or are on a weight loss journey, make sure to talk with a registered dietitian before incorporating these recipes, or smoothies in general, into your diet. While these recipes contain only natural ingredients, a few contain larger doses of natural sugar.
In this article
1. Peanut butter banana smoothie
Nothing goes together quite like peanut butter and banana! Peanut butter has protein, which may help you feel fuller longer, and bananas are a great source of magnesium and potassium, two essential minerals.
If possible, look for all-natural peanut butter that has no added sugar or hydrogenated oils.
Ingredients
- 1 1/2 bananas
- 1 1/2 tbsp. natural peanut butter
- 10 oz. regular or nondairy milk
Blend until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending.
2. Banana strawberry soy smoothie
Satisfy your sweet tooth and boost your protein intake with this fruit soy smoothie. Soy (as well as tofu, which is made from soy) is a natural source of high-quality protein and healthy fats, and there is some evidence that it may even reduce the risk of coronary heart disease.
The best part? Soft tofu blends effortlessly and tastelessly into smoothies, increasing the creaminess factor.
Ingredients
- 1 cup regular or nondairy milk
- 5 oz. silken tofu
- 1 banana
- 2 cups fresh strawberries
- 1 tsp. honey or agave syrup
Blend until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending. If you’re trying to eat less sugar, omit the honey.
3. Blueberry antioxidant smoothie
According to some research, eating a moderate amount of blueberries regularly may be linked to a reduced risk of cardiovascular disease and type 2 diabetes. There’s even some evidence that they may help with weight management.
Anthocyanins, a type of flavonoids found in blueberries, are a key component for their many health benefits.
Ingredients
- 1 cup blueberries
- 1 handful of spinach
- 1/2 cup plain regular or non-dairy yogurt
- 1 cup regular or nondairy milk
- 1/2 banana
Blend until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending.
4. Tropical raspberry avocado smoothie
Like soft tofu, avocado blends well into smoothies, adding a lot of creaminess but not an overwhelming taste. Avocados are also a natural source of fiber and healthy fats, which may help reduce cardiovascular disease risk in some people.
Raspberries are another source of anthocyanins, and coconut water provides a slightly tropical flavor without a lot of sugar.
Adding yogurt to smoothies is a great way to boost their protein content and creaminess.
Suggested read: Are smoothies good for you?
Ingredients
- 1 avocado (peeled and pitted)
- 3/4 cup coconut water
- 1/2 cup raspberries
- 1/2 cup regular or non-dairy yogurt
Blend until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending.
5. Zesty tomato smoothie
While you might have always categorized tomatoes as vegetables in your head, they’re fruit. Tomatoes are also rich in vitamins (especially vitamin C) and lycopene, a phytochemical known to work as a free radical scavenger, helping to ease inflammation in the body.
If you’re craving a zestier smoothie, this recipe is a great option. Its flavor profile is similar to that of a Bloody Mary cocktail.
Ingredients
- 2 cups of tomatoes
- 1/2 cup low-salt tomato juice
- 1/2 avocado
- 1 tablespoon lemon juice
- 1/4 cup celery
- hot sauce (to taste)
- dash of salt
- 2 cups of ice
Blend until smooth. If this smoothie is too thick, try adding a little bit of water, starting with 1/4 cup.
6. Kale smoothie
Kale most definitely had its moment in the sun a few years ago, but its health benefits are more than just hype. This dark leafy green has a bit of protein and is an excellent source of vitamins A, C, and K.
Because kale leaves can be very fibrous, you may want to soak them in hot water for a few minutes before blending.
Ingredients
- 2 large handfuls of kale leaves (soaked in hot water beforehand, if desired)
- 2 bananas
- 1 cup blueberries
- a few slices of cucumber
Blend until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending.
7. Mango papaya smoothie
The National Institutes of Health lists mangoes, along with cantaloupes and apricots, as a good source of vitamin A. Vitamin A is extremely beneficial for vision and immune function.
Papaya is rich in vitamin C and fiber and may even have hypoglycemic potential, meaning that some of its key bioactive compounds may help promote glucose uptake in the body, which can help with blood sugar management (although more studies must be done on this).
Suggested read: 32 healthy, low-calorie snack idea
If you’re looking for a sweet, tropical smoothie, this recipe is for you.
Ingredients
- 1 mango (peeled and pitted)
- 1/2 papaya (peeled and seeded)
- 1 handful of spinach
- 2 cups plain regular or non-dairy yogurt
- 2 tbsp. fresh lime juice
- 1/4 tsp. almond extract
Blend until smooth. If you’re looking for a thicker consistency, add a few ice cubes before blending.
8. Banana colada smoothie
Whether it’s a hot summer day or you just wish it was, this banana colada smoothie is the perfect way to satisfy a sweet tooth. Plus, fresh pineapple contains bromelain, an enzyme that has been studied for its anti-inflammatory and anticancer properties.
Ingredients
- 2 bananas
- 1 cup coconut water
- 1/2 cup plain Greek or non-dairy yogurt
- 1 cup pineapple chunks (if from a can, drain and rinse before blending)
- 3 cups crushed ice
Blend until smooth. If desired, sprinkle raw coconut flakes on top after blending for garnish.
9. Whey protein smoothie
If you can digest whey, this smoothie is a great way to refuel after a hard workout. Whey protein digests quickly in the body, helping to repair and build muscle tissue. Bananas have also been studied for their ability to help increase metabolic recovery after prolonged exercise.
Ingredients
- 1 cup regular or non-dairy yogurt
- 1 cup regular or nondairy milk
- 1 banana
- 1 scoop whey protein powder
- 1/2 cup ice
If you have a hard time digesting whey, alternative protein powders such as pea, egg white, hemp, or rice protein should work just as well in this recipe.
More nutritious smoothie tips
While fruit juice is not always recommended for people living with diabetes or blood sugar issues due to the high sugar / low fiber ratio, whole fruits may help lower the risk of diabetes-related complications.
However, if you’ve to live with a blood sugar issue, it’s always best to speak with your doctor or dietitian about the right amount of fruit for you.
If you’re just starting to incorporate more smoothies, you may notice that the influx of fiber affects your digestion a bit. Give it a week or so to equalize. If you’re still having digestion issues, it’s best to talk with your doctor to make sure you’re not dealing with an allergy.
Suggested read: The 18 best healthy foods to gain weight fast
Once you get these simple recipes down, you can start experimenting with all sorts of nutritious add-ins, such as flaxseed, nuts, rolled oats, beet powder, moringa, and spirulina.
