What Makes a Smoothie

A smoothie tends to be made up of a liquid, fruit, and ice. Some smoothies will also utilize nut butters, seeds, oats, protein powder, and veggies. Honestly, there’s probably a TON of other potential ingredients people add to their smoothies.

The basics are that smoothies are a nutrient-packed drink that is usually enjoyed cold.

1. Water: The Basic Option

Of course I had to put water at the top of the list! This is the most basic of liquids for smoothies. It alters the consistency but doesn’t add (or detract!) to the flavor of the smoothie.

2. Milk: The Creamy Option

Milk makes the second option of my list! Real dairy milk is top tier with its great nutrition density (8g of protein in a cup!) and delicious creamy flavor but, there are other ‘milk’ options now available on the market.

In addition to dairy milk there is also:

• Lactose-free dairy milk- This gets you the same nutrition and consistency as classic milk but without the lactose.
• Coconut milk– A great choice if you know you’re in need of some coconut flavor! Maybe you’re going for a piña colada flavored smoothie but don’t have actual coconut!?
• Soy milk– A top tier alternative to dairy milk! This still has great nutrition benefits!
• Almond milk– If you are looking for a low-calorie option that isn’t water, almond milk is for you!
• Pea milk– This is a bit newer option available on the market. Most versions I’ve seen have just about the same amount of protein as milk and soy. The thing is, it can be a bit more difficult to find and is usually pretty expensive.
• Oat milk-Lately, oat milk has had some great love. It is a plant-based option that adds a touch of creamy-ness to the drink.

3. Juices: The Flavorful Option

This is where you can get creative! Of course there’s the classic smoothie with orange juice, yogurt, and ice to make an orange creamsicle-esque flavor but there’s also other ways to utilize juice!

• Orange juice- I LOVE adding orange juice to smoothies because I have it on hand and it dramatically changes the flavor of the smoothie.
• Apple juice- This would be a great addition to an apple and banana smoothie!
• Cranberry juice- By using cranberry juice you can greatly alter the smoothie flavor. Be sure you enjoy cranberry juice before adding it to your smoothie!
• Grape juice- Just like cranberry juice, grape juice is extremely flavorful. Add this to a smoothie when you want the grape flavor to shine through.

4. Iced Coffee: The Caffeinated Option

Adding iced coffee may seem strange but let me entice you. Consider skipping your morning coffee in exchange for a caffeinated smoothie!

You can add iced coffee, banana, chocolate or peanut butter (or both!), and a touch of yogurt to make a scrumptious smoothie that includes the beloved iced coffee.

5. Kefir: The Gut-Health Option

If you’ve never tried Kefir you NEED to! Kefir is a fermented drink made of milk. I like to think of it as a drinkable yogurt but a bit more tangy.

It may sound a bit strange but it’s becoming more and more normal. You can find it right near the yogurt in your local grocery store!

6. Coconut Water: The Hydration Option

If it’s a hot day, coconut water would be an awesome liquid choice for your smoothie. Beyond having a coconut flavor, it is also packed with electrolytes! This means, it can be more hydrating than regular old water.

7. Lemonade and Flavored Waters: The Sweet Option

Have you ever considered using lemonade or flavored water in a smoothie before?

Now, you don’t want to add too much lemonade because the sugar can add up quickly but having a stash will really amplify the citrus flavor!

You can also utilize flavored waters. By this I mean creating a flavored water by combining a non-nutritive powdered or liquid flavoring to water then adding it to the blender!

You can make a fruit punch smoothie by using a fruit punch flavored water and all the fruit you want!

8. Iced Tea: The Unexpected Option

Have you ever considered putting iced tea in your smoothie!? When using iced tea, I tend to lean towards green smoothies. I personally believe it compliments the taste of green smoothies the best.

You can blend together spinach, ice, yogurt, banana, and iced green tea for a light and refreshing option.

How to Choose the Proper Blender

If you are just starting out on your smoothie making journey, you’ll need to start with a blender! Depending on what you plan to make, at what volume, and how often will affect which blender you should grab.

If you plan to only make single servings of smoothies at a time you can purchase a small, single cup one!

If you want to blend frozen fruit, you may need a more high powered blender. Check out this article where I compare a few different blenders: The Best Blender for Frozen Fruit Smoothies.

If you plan to use it everyday, you’ll want a higher quality one to ensure it lasts!

A Word From a Registered Dietitian

Smoothies are a great way to get a ton of nutrition in an easily drinkable beverage! You can even add in some foods you may not typically consume because the powerful flavors in your smoothie can cover their taste. Think: spinach.

In addition to being a nutritious drink, it can also be pumped up to become suitable for a breakfast substitute. If you are someone who can’t brig themselves to eat early in the morning a smoothie may be a great option for you. Having some fuel in your body is better than none!

Try These Smoothie Recipes

Now that you’ve got a TON of liquids for smoothies ideas, it’s time to make your own smoothie. Play around with your own or check out one of my recipes-

• Basic Berry Protein Smoothie: A Protein-packed smoothie using berries!
• Creamy Lemonade Protein Smoothie: A smoothie that tastes like a frosted lemonade!
• Pumpkin Cheesecake Smoothie: A thick, decadent fall-inspired smoothie.
• Apple and Banana Smoothie: A basic smoothie using fruit you’re likely to have on-hand.

Tag me on Instagram when you make your smoothie.

The Best Liquids for Smoothies Key Takeaways

• Try using water, milk, juices, iced coffee, Kefir, coconut water, lemonade (and flavored waters), and iced tea as liquids for smoothies!
• You should select your blender based on what you plan on blending, how much, and how often.
• Consider a smoothie if you aren’t wanting to eat, but know you probably should.
• Try your hand at making a smoothie with a unique liquid!

If there are any other liquids you enjoy in your smoothies, let me know in the comments down below!

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A Creamy Banana Chia Smoothie isn’t just delicious. This quick and easy drink is packed with potassium, protein, omega-3’s, and fiber! Once you’ve made this you’ll be questioning whether you chose it for it’s taste or nutrition benefits.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

Why You’ll LOVE This Recipe

If you love bananas you’ll love this smoothie. Of course there’s other ingredients but banana is definitely the star!

If you’re looking for a quick nutrient-pick-me-up, this smoothie has got you covered. This little drink has a ton of nutrition packed in. If there’s ever a day you feel you’ve been lacking in the nutrition department whip up one of these to up those levels!

When To Make This Smoothie

You don’t need me to tell you when to enjoy a smoothie, but I do have a couple suggestions. This would be delicious to pair with your breakfast, as a snack, or on a hot summer day.

You can even prep your smoothie ahead of time by adding all the ingredients to an airtight container and store in the fridge or freezer! When you’re ready for a smoothie you can just add it to your blender in one swoop to make it even quicker!

Ingredients You’ll Need for a Banana Chia Smoothie

Who needs a smoothie with 15 strange and hard to find ingredients? Not me! To make this Creamy Banana Chia Smoothie you only need a few (mainly) common ingredients.

Bananas- Break a ripe banana apart into smaller pieces and freeze.

Chia Seeds– These are a nutrition powerhouse! They are packed with healthy fats and fiber!

Greek Yogurt- This gives the smoothie its creamy texture. You won’t want to forget this.

How to Make A Creamy Banana Chia Smoothie

In a blender combine the frozen bananas, chia seeds, and greek yogurt in your blender. Blend for about 2 minutes or until the consistency is as desired. Pour into a glass or just pop in a straw to enjoy!

That’s it! This is an uncomplicated recipe. This way, you can enjoy one as often as you’d like without too much hassle!

Expert Tips and Tricks

You can manage to make this smoothie using any blender, but having a high quality one will make it just a bit easier. If you are looking for an upgrade check out this article on The Best Blender for Frozen Fruit Smoothies. Use this to decide which is the best for you!

There’s some discussion about how blending chia seeds may affect it’s nutrition content. By blending chia seeds you are breaking open the hard fibrous shell. This allows easier absorption of the nutrients! But, by sprinkling in a bit of seeds right before you drink your smoothie you’ll also be adding fiber! Basically, by blending chia seeds you are more easily able to absorb their nutrients and by not blending them you are getting tons of fiber!

Nutrition in One Teaspoon of Chia Seeds

Most recipes will call for one teaspoon of chia seeds, so knowing its nutrition for this amount seems the most useful. I gathered this nutrition information from the USDA’s Food Data Central website.¹ This is a trusted source for detailed nutrition information on most foods.

One teaspoon of chia seeds roughly equates to: 16 ‘pinches’, 0.12 ounces, 0.33 tablespoons, 3.39 grams, or 0.02 cups… if you were curious.

In one teaspoon of chia seeds there are:

• 17 calories
• Almost 0.5g of protein
• 1g of fat
• Just over 1g of carbohydrates
• 1g of fiber
• Just over 0.5g of omega-3 fatty acids

This is pretty awesome for a small amount of food! You can easily sprinkle a teaspoon onto whatever you’re already having for a nutrition boost.

A Word From A Registered Dietitian

You probably chose to make this Creamy Banana Chia Smoothie because it sounds (and is!) delicious, but, I have some news for you- it has a TON of nutrition!

If you know one fact about bananas it’s probably that they have a high amount potassium! Besides the general sentiment that its ‘good for you’, do you know why else you should care? A 2011 study found that, “higher dietary potassium intake is associated with lower rates of stroke and might also reduce the risk of CHD and total CVD”.² This means by incorporating higher amounts of potassium (AKA bananas!) reduces your risk for heart disease!

Chia seeds are a tiny nutrient powerhouse. Beyond the ample omega-3 content, they are also high in fiber! In a single ounce there is 11g of fiber.³ For women, that’s nearly HALF the recommended daily intake (25g)!

Now that you know this, are you choosing this smoothie for the taste or nutrition benefits?

Craving More?

Once you make this Creamy Banana Chia Smoothie be sure to leave a comment below! It’s always helpful for others to know someone else has had success!

I’d love to see how it turns out. Tag me on Instagram so I can share it with others as well!

Try some of these other recipes:

• Simple Rice Cakes with Peanut Butter
• Basic Berry Protein Smoothie
• Oreo overnight Oats: Healthy and Delicious!
• Banana Bread Oatmeal

Creamy Banana Chia Smoothie Recipe

Creamy Banana Chia Smoothie

Lauren Klein, MS RDN

Dive into this Creamy Banana Chia Smoothie and taste the full banana flavors. This smoothie is packed with fiber and nutrients to keep you satisfied!

5 from 1 vote

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Prep Time 2 minutes mins

Blending Time 2 minutes mins

Total Time 4 minutes mins

Course Breakfast, Snack

Cuisine American

Servings 1 Smoothie

Calories 240 kcal

Equipment

• 1 Blender

Ingredients

  

1x2x3x

• 1 Banana (~150g) Frozen
• 3/4 Cup Milk
• 1/4 Cup Greek Yogurt
• 1 Teaspoon Chia Seeds

Instructions

 

• In a blender add milk, yogurt, banana, and chia seeds. Blend for about 2 minutes, or until thoroughly blended.

Notes

• If you prefer a thinner smoothie add an additional 1/2 cup of milk.

Nutrition

Serving: 1 SmoothieCalories: 240kcalCarbohydrates: 43gProtein: 13gFat: 1g

Keyword Banana, Smoothie

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Disclaimer

This is not medical advice. Please speak to a trusted healthcare provider prior to making any lifestyle or health changes.

Citations

1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
2. D’Elia L, Barba G, Cappuccio FP, Strazzullo P. Potassium intake, stroke, and cardiovascular disease a meta-analysis of prospective studies. J Am Coll Cardiol. 2011 Mar 8;57(10):1210-9. doi: 10.1016/j.jacc.2010.09.070. PMID: 21371638.
3. Slavin JL. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc. 2008 Oct;108(10):1716-31. doi: 10.1016/j.jada.2008.08.007. Erratum in: J Am Diet Assoc. 2009 Feb;109(2):350. PMID: 18953766.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

Why You’ll LOVE This Recipe

The apple and banana are two of the most basic fruits. By combining the two you have a delicious smoothie that will more likely be accepted by children and adults alike!

As if a yummy smoothie isn’t enough to entice you to make this smoothie, you’ll also love this smoothie for its nutrition content! That’s right- this smoothie is packed full of nutrients and fiber from the two fruits, milk, and yogurt.

Ingredients You’ll Need

This isn’t one of those recipes that required $100 worth of arbitrary ingredients. Instead, you only need two (of the most common) fruits, yogurt, and milk. THere’s a chance you already have all of the ingredients you need in your kitchen right now!

Apple: Red apples are less tart than green ones, making them better suited for a smoothie. I used a Honeycrisp because it is my favorite but you can use any red apple! (or green if you enjoy a more tart flavor!)

Banana: Be sure you freeze this ahead of time so you can have your Apple and Banana Smoothie whenever you’d like!

Milk: Any milk will work perfectly fine here.

Yogurt: I used a sweeten yogurt, but if you want to use a plain variety you may want to add in some additional sweetness with agave or vanilla extract!

Something else you will need is a blender! You will need one with some strength to power through the frozen banana and apple. I recommend a Ninja one!

Apple and Banana Smoothie Directions

This smoothie really is as easy as can be. I have full confidence you can whip it up in just a couple minutes!

Start by cutting your banana into about 1-inch chunks and placing them in an airtight container. Allow this to freeze, preferable overnight.

Once you have a froze banana you’re ready to make an Apple and Banana Smoothie!

Clean your apple and cut it in half, the into small chunks as shown below.

Now, you are ready for blend time! Add the frozen banana, apple chunks, milk, and yogurt into your blender. Blend until smooth- no ice necessary!

Enjoy immediately! Because this smoothie has such a good amount of fruit in it, it may oxidize (turn brown) if you allow it to sit too long.

Apple and Banana Smoothie Frequently Asked Questions

Should I remove the skin from the apple?

It is up to you if you want to remove the skin from the apple. You may have tiny particles of it in the smoothie if you keep it on. I don’t mind, and kept it on. If you don’t want these bits, simple remove the skin from the apple prior to cutting it up.

What milk should I use?

You can use any variety of milk you enjoy. I chose to use fat free milk. It is lower in fat but still has a good addition of protein compared to other milks.

How do I freeze a banana?

To freeze a banana remove the peel and break it into about 1/2-1 inch pieces. This doesn’t have to look great, it will be blended up the same! Add these pieces to an airtight container and allow them to freeze in your freezer.

What yogurt should I use?

I used a vanilla yogurt. This provided some additional sweetens and depth of flavor. If you prefer a thicker, creamier smoothie use greek yogurt. If you want something less sweet use a plain variety.

Expert Tips and Tricks

I have no certification in professional smoothie making but i’d say I can be a self-proclaimed smoothie expert after working at a local smoothie shop for a year!

• Leave the peel on your apple for a bit of a fiber boost!
• If you enjoy a thicker and creamier smoothie use frozen bananas. If you want a smoother and thinner smoothie use room temperature bananas.
• Keep a stash of banana pieces in your freezer. This way, you can enjoy a creamier smoothie whenever you want.
• If you want a smoothie that is easily slurpable through a straw, consider adding a bit more milk. This thins out the drink!

If you make this recipe and have any other tips and tricks be sure to leave them in the comments below to share with others!

A Word From A Registered Dietitian

This smoothie will provide you a good amount of potassium and vitamin C! This is great! Both are necessary nutrients to keep you healthy and maintain your immune system.

Although consuming apples and bananas whole would result in slightly more fiber, you can still rest assured you’ll be getting an adequate amount from this smoothie, especially if you leave the apple peel on!

Lastly, a some see a smoothie as a waste because they would rather ‘eat’ their food. Smoothies make consuming the recommended amount of fruit and dairy easy! Plus- you can’t beat them on a sweltering hot summer day! So, choose a smoothie if you’d like, or not, whatever you prefer.

Craving More?

If you give this Apple and Banana Smoothie a taste, be sure to leave a 5-Star rating and comment down below! This really supports me and entices others to also give the recipe a go!

You can also share a photo of your smoothie creation by tagging me on Instagram! I’d love to see how it turned out!

You may also want to try my:

• Creamy Lemonade Protein Smoothie
• Basic Berry Protein Smoothie
• Pumpkin Cheesecake Smoothie
• The Best Blender for Frozen Fruit Smoothies

Apple and Banana Smoothie Recipe

Apple and Banana Smoothie: Simple and Delicious

Take your smoothie game back to the basics with this simple and delicious combo: Apple and Banana Smoothie! You only need 4 ingredients and you've got a creamy, refreshing drink.

5 from 2 votes

Print Recipe Pin Recipe

Prep Time 3 minutes mins

Blend Time 3 minutes mins

Total Time 6 minutes mins

Course Breakfast, healthy dessert, Snack

Cuisine American

Servings 1 Serving

Calories 214 kcal

Equipment

• 1 Blender

Ingredients

  

1x2x3x

• 1/2 Apple Chopped
• 1 Small Banana Frozen
• 1/4 Cup Milk
• 1/4 Cup Yogurt

Instructions

 

• If you don't have any bananas ready to go in the freezer, begin by cutting your banana into small chunks. Place in an airtight container and freeze.
• Cut your apple in half, then into smaller chunks.
• Add the chopped apple, frozen banana, milk, and yogurt into your blender. Blend until smooth. This may take a few minutes.
• Enjoy immediately!

Notes

• The nutrition information is based off 100g of apple, 115g of banana, 1/4 cup of fat free milk, and 1/4 cup of Light and Fit vanilla yogurt

Nutrition

Serving: 1SmoothieCalories: 214kcalCarbohydrates: 46gProtein: 5gFat: 0.5g

Keyword Apple, Banana, Smoothie

Tried this recipe?Let us know how it was!

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This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

Basic Berry Protein Smoothie Ingredients

This Berry Protein Smoothie has such minimal ingredients! You really only need 3 items, and two are frozen!

• Frozen Blueberries: Frozen blueberries are more cost effective than fresh, especially if you are just going to blend them up!
• Frozen Banana: Buy a bunch or two of bananas. Whatever you aren’t able to eat fresh, remove the peel, break up into smaller chunks, then pop in the freezer for times just like this.
• Strawberry Protein powder: Instead of having to keep three types of berries on hand, use a strawberry protein powder so you get both the flavor and additional protein!
• Water: There is a lot of thick ingredients in this smoothie. Use some water to add volume and thin it out a bit.

I used the strawberry protein powder from Ascent. You can use any strawberry protein that you enjoy but if you would like to purchase the same kind I used use my code, LAURENK10, to save some money and support me!

Ways To Increase The Protein Content

This recipe already has 25g of protein, but if you are looking to pump those numbers there are a couple ways!

Instead of water use milk. By using a cup of milk (no matter the variety- skim, 2%, or whole) will add an additional 8g of protein.

Another way to add more protein (and create a creamier texture) is by adding plain nonfat greek yogurt. Just 6 ounces would increase the total protein content by 17g. WOW!

This last addition won’t insanely increase your smoothies protein content, but it will help. Once your smoothie is ready to go sprinkle on some hemp seeds. One tablespoon will add an easy 3g of protein while also adding essential fatty acids!

Making The Berry Protein Smoothie

The way you add ingredients to a blender may seem mindless, but there’s a trick to it!

If you are using a smaller single-serving blender start by adding the frozen fruit, then the protein powder, then finally the water. Once you flip the container over to blend, this allows the blade to not be bondarded by the frozen fruit and overheat!

If using a classic blender, start by adding the water, then protein powder, then the frozen fruit. This is for the same reasoning as before.

Craving More?

If you give this Simple Berry Protein Smoothie a taste, be sure to leave a 5-Star rating and comment down below! This really supports me and entices others to also give the recipe a go!

You can also share a photo of your creation by tagging me on Instagram! I’d love to see how it turned out!

You may also want to try my:

• Creamy Lemonade Protein Smoothie
• The Easiest Peanut Butter Chocolate Chip Protein Balls
• Pumpkin Cheesecake Smoothie
• Lemon Blueberry Baked Donuts

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Basic Berry Protein Smoothie

This Basic Berry Protein Smoothie packs a flavorful punch with minimal ingredients. This delightful smoothie is the perfect post workout smoothie or refreshing summer drink!

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Total Time 5 minutes mins

Course Breakfast, Snack

Cuisine American

Servings 1 Serving

Ingredients

  

1x2x3x

• 1 Scoop Strawberry Protein Powder
• 1/4 Cup Frozen Blueberries
• 1 small to medium Frozen Banana
• 1/2 Cup Water

Instructions

 

• Blend all ingredients in a blender until fully broken down and mixed.

Keyword Appetizer, Drink, Healthy Dessert, Protein, Strawberry

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A smoothie is a great way to add some extra nutrients to your day. You don’t have to have a reason for everything you include in a smoothie, but I gave you a few reasons to include a thing or two below. Even just a peanut butter banana smoothie will stills give you heathy fats, protein, and Vitamin B6!

Nutrient Boost Smoothie

Inclusions: Frozen mango chunks: Promotes gut health and rich in Vitamin C Peeled Frozen orange: Extremely rich in Vitamin C, anti-oxidants, and carotenoids 1/2 Frozen banana: Vitamin B6 (pyridoxine) rich- leading to hemoglobin production and reduce risk of heart disease 1/2in Peeled ginger: Anti-inflammation and lower blood sugar levels Greek yogurt: Protein and smoothie consistency Turmeric: Aids inflammation and boosts antioxidants Pepper: Add a dash of pepper to activate the turmeric Steamed carrot: Beta-carotene, which becomes Vitamin A and aids in vision Lemon juice: Vitamin C, hydration, and possible cancer-fighting benefits Soy milk: Protein and calcium Water: Hydration (and to make the smoothie thinner) Collagen: A protein that is in connective tissue. By supplementing it, it is thought to assist in skin and joint health Kale & spinach: Vitamin C, K, & A, and Folate Hemp hearts: Healthy fats

5 from 1 vote

Print Recipe Pin Recipe

Course Snack

Cuisine American

Tried this recipe?Let us know how it was!