A smoothie can be breakfast, a snack, or a pre- or post-workout refueling tool. Whether you order from your local Whole Foods Market juice bar or shop for ingredients and blend at home, these frosty beverages are a tasty way to add extra nutrients into your daily routine. Read on for our expert tips, tricks and smoothie shopping lists.
Pick Your Produce
The USDA recommends 1-1 ½ cups of fruit per day for kids and 1 ½-2 cups of fruit per day for adults. For vegetables, the recommendations are even higher at 1-2 ½ cups a day for kids and 2 ½-3 cups a day for adults. Adding a smoothie as part of breakfast, snack or lunch on-the-go is an easy (and delicious!) way to work up to those daily produce goals. Get your smoothie started.
Try fresh or frozen spinach leaves, fresh or frozen kale leaves, carrot, cooked sweet potato, cooked winter squash and pumpkin, beet greens and cooked beets and/or cucumber. Arugula, dandelion and mustard greens are also excellent nutrient-dense greens, but can be too bitter for some.
Try berries, peaches and nectarines, pears and apples, banana, avocado, pineapple, mango, papaya, kiwi, citrus, figs, plums, melons and/or cherries. Almost all fruit can be used either fresh or frozen. (Find out why eating colorful fruits and veggies can help you make sure you’re eating — or sipping — a wide variety of nutrients.)
Supercharge Your Smoothie
Whole fruits and vegetables are great building blocks for your smoothies, but consider adding ingredients or supplement powders that offer up additional benefits. Some examples:
Adding protein to your blended drinks helps you feel fuller longer — especially helpful if your smoothie is the key part of your meal. Here are easy ways to add extra protein:
Add whole food sources of protein to your smoothie. Consider yogurt, kefir, nut butters, pasteurized egg whites, or silken tofu to bring richness and flavor to your glass. If you like a thicker, heartier texture boost your smoothie by blending in ground chia, flax seeds, hemp seeds or rolled oats.
Add a scoop of plant-based protein powder, which can derive protein from brown rice, hemp seed, peas or soy. A few of our favorites from our Whole Body department:
Garden of Life Raw Organic Meal
Vega Sport Performance Protein (Plant-Based)
Amazing Grass Protein Superfood
Add a scoop of protein powder derived from animal sources like whey, egg whites or casein. A few of our favorites from our Whole Body department:
Whole Foods Market Grass Fed Whey Protein Powder
365 Everyday ValueÒ Whey Protein Powder
Iron Tek Essential Protein (Whey+)
Reach for superfood powders to boost your smoothie with extra nutrients. Here are a few of our favorites:
Navitas Naturals Acai
Navitas Naturals Maca
Amazing Grass Detox and Digest
Get Inspired and Get Started
It’s easy to design your own smoothie! For inspiration, try our handy Smoothie Builder or ask a Whole Foods Market team member for ideas based on what fruits and vegetables are abundant and in-season in your area. Or think about giving one of our kitchen-tested recipes a whirl.
Pro Tips and Tricks
A certain amount of liquid is necessary to get your mixture whirling — not hung up on the blades. Add it to the blender container first for maximum effect: Coconut water, dairy or non-dairy milks, fruit juice, kefir, or cooled coffee are all flavorful options.
Like a frosty smoothie? Include at least one frozen item: Frozen berries or other fruits, bananas you’ve peeled, sliced, and stashed in the freezer; or a few ice cubes are all good choices.
Start on low speed, then move to high speed once a vortex forms. Pulse a few times to make sure no chunks are hiding near the surface. Longer blending will incorporate more air, giving you a lighter, creamier texture.
Taste before you call it a blend; you might find your mixture needs a little more tartness (add more fruit or a touch of lemon or lime juice) or more sweetener (a drizzle of honey or agave is a simple fix; another great option is to soak pitted dates or apricots in boiling water for a few minutes and add those−yum!).
Discover even more expert tips and tricks, recipe ideas and video how-tos: Eat Real Food®