Easy Fruit Smoothies

How a dietitian builds easy fruit smoothie recipes every time! My smoothie formula, top tips and staple recipes to get you started.

Smoothies have been a staple in my life, from childhood, to university, and especially now as a dietitian. There's something so freeing about a meal or snack when you can load it up with all the nutrient dense foods while still loving the flavour.

Today I'm sharing all my tips for easy fruit smoothie recipes that you can make at home, plus a basic recipe to get you started. You'll never need to pay $7 for a smoothie again!

Why Smoothies are Dietitian Approved

1. Quick and easy. Smoothies take 5 minutes to throw together, perfect when you're in a pinch.
2. Pack in the nutrition. On the days when I don't feel like eating veggies but still want something nutritious, I love packing in as many nutrients as I can into a smoothie. You can really load up on the veggies and not taste them.
3. Customizable. There's a smoothie recipe out there for pretty much anyone, whether you prefer easy fruit smoothie recipes or an Oreo protein shake.

Ingredients

Yogurt

Not only does yogurt provide protein for a balanced smoothie, but it adds a creaminess that I enjoy. There are so many types of yogurt you can choose:

• Greek yogurt: this will be the thickest and highest in protein. I usually pick a plain or vanilla, with 2-5% fat to cut the tartness.
• Non-dairy yogurt: these are naturally lower in protein. I recommend looking for a soy-based yogurt or one fortified with pea protein.
• Regular yogurt: classic yogurt is much thinner, but still adds some creaminess and nutrition.
• Cottage cheese: not technically yogurt, but it has the same function. Since we're blending it, you won't have to worry about the curds.

Liquid

Choosing a nutrient-dense liquid helps blend everything together and can add some flavour.

• Milk: dairy is a high quality source of protein, with 8g per cup. It also has other essential nutrients like calcium, vitamin A and vitamin D.
• Non-dairy milk: any type works, flavoured or unflavoured. For the highest protein option, I recommend soy milk.
• Juice: fruit juice adds some flavour, sweetness and vitamin C. I recommend looking for 100% fruit juice with no added sugar.

Fruit

The possibilities are endless, and you can stick with just one fruit or a mix. Both fresh or frozen fruit work. I always like to see what I have on hand and go from there. A few options if you are looking for specific nutrients are:

• Vitamin C: strawberries, kiwi, oranges, mango, pineapple 
• Vitamin A: papaya, mango, cantaloupe, watermelon 
• Fibre: kiwi, raspberries, blueberries

Nutrient Boosters

Trying to really pack in that nutrition? Pick 1-2 items from the list below for a super smoothie:

• Fibre: this helps with digestion, supports gut health, and keeps your blood sugar staple. Sources of fibre include oats, white beans, chia seeds, flaxseed, etc.
• Caffeine: if you need a morning caffeine boost, try adding cooled coffee, cold brew or matcha powder
• Healthy fats: these can support heart health, brain health, skin health and your hormones. I like adding a spoonful of my super seeds mix, but you can also do nut butter, avocado, tahini, etc.
• Protein: getting a solid source of protein is important for satiety, blood sugar balance and appetite mangement. You can add protein through flax seeds, hemp seeds, protein powder (this is my favourite), silken tofu, and even peanut butter powder
• Micronutrients: unsweetened cacao powder is a great way to add magnesium (and tastes similar to chocolate!)
• Veggies: my favourite veggies to add into smoothies are leafy greens (kale or spinach), riced or steamed then cauliflower (a super easy veggie to add as it is very mild tasting), shredded carrots or zucchini (try a carrot cake or chocolate zucchini smoothie!)

Flavour Enhancers

Elevate your smoothie game with a fun flavour booster.

• Sweeteners: I like adding a touch of sweetener when I use a lower sugar fruit or choose milk as my liquid. Think maple syrup, honey, medjool dates, banana.
• Spices: cinnamon, ground ginger, nutmeg are all great spices if you like cozy flavours.
• Chocolate: cocoa or cacao powder for a rich chocolate taste 
• Extracts: vanilla extract is great to add a subtle vanilla flavouring to smoothies while almond extract provides a strong, sweet flavour (great in cake-batter inspired flavours or paired with cherry). You can also add peppermint extract for a mint chocolate smoothie.

The complete ingredient list with measurements can be found in the recipe card below. 

Instructions

Substitutions and Variations

Everyone has different taste preferences when it comes to smoothies, so here's how you can make YOUR perfect smoothie:

• Sweeter smoothies: add sweeteners such as honey, maple syrup or dates for a bit more of a sweet taste. I also recommend using juice versus milk as the base and opting for fruits with a sweeter taste such as berries, mango or pineapple.
• Thicker smoothies: add more yogurt or less liquid. Try to use mostly frozen fruit.
• Thinner smoothies: add more liquid!

Bonus flavour combinations to try:

• Banana strawberry: ½ medium banana +½ cup strawberries + ½ cup yogurt + ½ cup milk + 1 teaspoon vanilla extract 
• Peaches and cream: 1 cup peaches, 1 teaspoon honey, ½ cup vanilla yogurt and ½ cup milk as the liquid of choice
• Chocolate zucchini: 1 banana + ½ cup shredded zucchini + 1 tablespoon cocoa powder + 1 teaspoon honey + ½ cup plain greek yogurt + ½ cup milk
• Mint chocolate chip: 1 banana + 1 cup spinach + 1 tablespoon cocoa powder + 6-8 fresh mint leaves + 1 cup milk

Equipment

The type of blender you have will influence your smoothies. I recommend investing in a high powered blender, as it will make the creamiest, smoothest smoothies with minimal hassle (and you will use it for more than just smoothies). I’ve listed a few of my favorite options below:

1. Our Place Splendor Blender is the perfect HIGH powered blender for 1-2 serving smoothies.
2. Vitamixes are a great option for a large, top loading blender. We’ve had ours for years and it's still running well.
3. Ninja Bullet is another smaller option. I don't personally have this one, but I know many people who do and they absolutely love it!

Storage

Fridge: smoothies can be enjoyed for 1-2 days in the fridge. I recommend stirring or re-blending before enjoying as the liquid may separate slightly!=. Mason jars are a great option to store leftover smoothie because you can just add the lid and shake them up.

Freezer: you can store additional smoothie in a silicone ice cube tray or popsicle mould. If you want to use the smoothie cubes to make a smoothie you can blend them with a bit of liquid of choice into a brand new smoothie.

For meal prep: smoothie bags are one of my favourite ways to meal prep smoothies for easy meals and snacks. Add ingredients to a ziploc or silicon freezer bag (minus any liquid ingredients ie. liquid of choice, sweetener and yogurt) and freeze for up to 3 months. When you are ready to make your smoothie just blend with the liquid and yogurt.

Frequently Asked Questions

More Smoothie Recipes

If you loved this easy fruit smoothie recipe, try these next:

• Berry High Fibre Smoothie
• Cheesecake Protein Smoothie
• Tropical Mango Iron Rich Smoothie

📖 Recipe