Perfect Smoothie Formula

Smoothies are a great way to pack a lot of nutrition into a small package. They are also a potential way of packing an excess of sugar and other unhealthy Smoothie Ingredientsingredients into a tiny serving. (Please read The Joy of Fruitless Smoothies for more information on how to create smoothies having zero glycemic impact.)

Here are my top five recommendations to keep smoothies healthy:

  • Don’t add too much fruit or other sugar-packed or artificial ingredients.
  • Always add at least one serving of dark leafy greens or other vegetables.
  • Freeze your fruit or make ice cubes out of organic dairy or milk alternative, veggie juice or herbal tea to avoid needing to use ice cubes made out of unpurified water.
  • Use filler veggies such as cucumbers or zucchini to add bulk without adding sugar, taste or calories.
  • Use a liquid that provides more nutritional value than water. More information on that is shared below.

Here is my Perfect Smoothie Formula. After the formula, I share more details on unique ingredients to use for each part of the formula:

Good Works Wellness Perfect Smoothie Formula

For a perfect smoothie, combine the following:

  1. 1 portion of a thickener
  2. 1-2 portions of liquid
  3. 1-2 portions of dark, leafy greens or “filler” vegetables
  4. 1/2 portion of healthy fat
  5. 1 serving of protein
  6. Optional: 1 portion of low-glycemic impact fruit
  7. Optional: Other enhancements as desired

Ideas for each part of the formula follow. Please note most ingredients in the formula – other than the liquid – are optional. All ingredients referenced are organic. Some ingredients appear more than once throughout the list of options. Please only choose each ingredient once. Please also note this formula typically creates two servings.

To create your smoothie, select your desired ingredients. Add the liquid to the blender first, followed by the other ingredients, sliced and diced as needed. Blend well and serve.

1.  Thickener Options

  • 1/2 a banana (if there is no need to keep the smoothie low glycemic)
  • 1 avocado
  • 1/2 – 1 cup organic chia seeds (allow to soak 5-10 minutes before blending)
  • 1/2 cup of oats
  • 1/2 cup nut butter
  • 1/2 cup ground psyllium seed (allow to soak for 5-10 minutes before blending)
  • 1/2 cup ground flax seed (keep refrigerated to ensure the fats don’t go rancid)
  • 1/2 cup organic yogurt (dairy or dairy and soy-free)

2.  Liquid Options

  • Aloe vera juice (use conservatively, as this can have a laxative effect)
  • Coconut water
  • Water or Dairy Kefir
  • Kombucha (limit if Candida is an issue – read Why Kombucha and Candida Don’t Mix for more info)
  • Yogurt (dairy or non-dairy)
  • Green Tea or other herbal tea
  • Milk alternative (almond, coconut, hemp, etc.)
  • Vegetable juice
  • On a wild and crazy day … coffee!

These liquid supplements may also be added in much smaller portions. Please be careful to use the recommended amount:

  • Herbal extracts
  • Colloidal Silver
  • Bach Flower Remedies
  • Chlorophyll
  • Trace minerals
  • Any other liquid vitamin, mineral or supplement

3.  Dark Leafy Green and Filler Vegetable Options

  • Kale
  • Spinach
  • Beet, Mustard, Collard, Turnip or other greens
  • Radicchio
  • Romaine
  • Mesclun
  • Arugula
  • Swiss Chard
  • Bok Choy
  • Broccoli (chop finely)
  • Cucumbers
  • Zucchini
  • Peppers of any color, sweet or spicy     Smoothie Options
  • Tomatoes
  • Summer Squash

4.  Healthy Fat Options

  • 1-3 tablespoons organic extra virgin coconut oil
  • 1/4 – 1/2 cup nut or seed butter
  • 1/4-1/2 cup nuts (walnuts, pecans, almonds, cashews, pistachios, etc.)
  • 1/4 – 1/2 cup seeds (sunflower, chia, flax, hemp, sesame, etc.)
  • 1 avocado
  • 1/4 – 1/2 cup Tahini

5.  Protein Options

  • 1 serving protein powder (I recommend avoiding a soy-based powder.)
  • 1-2 organic eggs
  • 1/2 cup nuts, seeds or nut/seed butter
  • 1 serving spirulina
  • 1 avocado
  • 1/2 cup quinoa (cooked or raw)
  • 1/2 cup sprouted beans or lentils (or cooked)
  • Organic dairy kefir or yogurt

6.  Low Glycemic Impact Fruit Options

Adding fruit is completely optional and is NOT a necessity. Use less than one cup if you choose to add it.

  • 1/2 cup any form of berries
  • 1/2 apple or pear
  • 1/2 grapefruit
  • 1 cup cherries (raw, not canned)
  • 1 pear (raw, not canned)
  • 1 orange

7.  Optional Enhancements

 Any of the following can be added as optional enhancements. Please follow label instructions for supplements:

  • 1 serving green powder
  • 1 serving bentonite clay
  • 1 serving liquid B complex 
  • Herbal extract(s)
  • Bach Flower Remedies
  • Spices such as cinnamon, nutmeg, cloves, turmeric, Himalayan sea salt, etc.
  • Stevia
  • Colloidal Silver
  • 1/4-1/2 cup kefir grains or probiotic grains
  • 1/4-1/2 cup fermented fruits or veggies

The following two tabs change content below.
Dr. Pamela Reilly is a Naturopathic Physician dedicated to helping people improve their health and eliminate symptoms using natural, integrative methods. She has over 25 years of experience and has helped men, women and children improve their health using a holistic, client-centered focus. She sees clients in Indianapolis, does house calls, and also conducts consultations via Skype or telephone. Please feel free to contact her or visit her Consultations page for more information. Dr. Pamela speaks nationwide on a wide variety of health topics and welcomes speaking invitations.

Latest posts by Dr. Pamela Reilly (see all)

2 Responses to Perfect Smoothie Formula

  1. Sue Giglio says:

    Can You recommend a Naturopathic Physician on Long Island.

Leave a Reply

Your email address will not be published. Required fields are marked *