DIY Smoothie or Smoothie Bowl

I’ve made over 25,000 smoothies in my lifetime and counting. 

I used to work in a famous smoothie shop for several years when I was a nutrition student at Ole Miss. Making smoothies is my thing, and I have it down to art and science. There are tricks to making the perfect smoothie that isn’t so obvious. 

​Here are my top ten smoothie tips:

1. Start with a liquid base. Add wet ingredients first. I love using coconut milk, cold coffee or just plain water as the base.
2. Add powders second. Powders could be protein powder, collagen, dried herbs, cinnamon, superfoods, etc. Blend liquids and powders first before adding anything else. Otherwise, the powder will stick to the bottom of the blender and be clumpy.
3. Save frozens for later. After blending the liquid and powder, then you can add frozen elements like frozen fruit or ice! 
4. Store your greens correctly. Did you know you can freeze your spinach and other greens? Add less water when using these because they are already high in water. 
5. Make it creamy for a smoothie bowl. For a more creamy and filling smoothie, you can add avocado, coconut oil, nut butter, yogurt or gelatinous seeds (like chia and flax) to make the smoothie creamier — a perfect consistency for a smoothie bowl.
6. Stay full. The more fiber and fat your smoothie has, the more it will keep you full. 
7. Use a great blender. I use my NutriBullet almost daily because you blend it in the same cup you drink out of, making it a convenient option on the go.
8. Keep it sweet. Bananas and dates make the best sweeteners (make sure you pit your dates). If you go the sugar-free route, liquid stevia drops and monk fruit are the best. 
9. Buy smart. Purchase your berries from Costco. Unless you grow berries yourself, you won’t find cheaper (and organic) berries than this.
10. Have the right cup and straw. I use mason jars and reusable metal straws. No waste!

Bonus tip: When choosing a protein powder, vanilla is the best flavor to purchase. It can be an excellent base for other flavors profiles like tart, chocolaty, tropical, sweet, green, earthy, etc. Protein powder can make or break a smoothie. I use the Grass Fed Whey from Whole Foods, Paleo Pro Beef Protein, or I recommend Sun Warrior to anyone who eats a plant-based diet.

Don’t settle for less with these tips. Here are some of my favorite smoothie recipes! 

Apple Ginger Cucumber Smoothie

• 1.5 scoop of vanilla protein powder
• 1 green apple, cored and quartered
• 1/4 English cucumber, chopped
• 1/2 bunch flat-leaf parsley, leaves only, chopped
• 1” piece ginger
• 1 tbsp MCT oil 
• 1 lemon, peeled and seeded
• 1 cup ice cubes
• Water to desired thickness
• Liquid stevia to taste (optional)

Tart Cranberry Smoothie

• 1.5 scoop of vanilla protein powder
• 4 oz Lakewood Cranberry Juice
• 1 cup frozen strawberries
• 2 tbsp chia seeds
• 1 tbsp MCT oil 
• 1” piece ginger (optional)
• Ice
• Water to desired thickness
• Liquid stevia to taste (optional)

Peanut Butter Banana Smoothie:

• 1.5 scoop of protein powder 
• 1 frozen banana 
• 1 tbsp peanut butter
• 1tbsp whole flax Seeds
• 1/2 tbsp MCT oil
• 1 oz aloe vera gel
• Water to desired thickness

Now, get blendin’!

About the Author

Krista Large is a nutritionist, habit coach and online fitness trainer. Her passion in life is teaching others to dream big and live large, which starts with health. Large is an Ole Miss Rebel and runs her own brand and business based here in Austin. You can learn more about her at livinglargewellness.com.