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Written by Melanie


Smoothies are a staple in our home because they are quick, easy, and help to maintain a healthy lifestyle. They can be made in less than 5 minutes and are great on-the-go meal replacements or supplements. Smoothies make it easy to “eat your fruits and vegetables”—and they taste great! Ripe veggies and fruits (brown bananas or spinach that’s about to wilt) can easily be used in smoothies instead of being thrown away. Here is a quick guide to help you drink your next meal. Select your liquid, protein, fruit and/or veggie, and add an “extra” for a kick! Just blend and enjoy. These smoothies can be made for adults and kids!


Liquids (use 6-8 ounces of any combination of the following):


Almond milk (best milk alternative)

Soy milk



Rice milk

Formula or breast milk (for baby smoothies)

Liquid Tips: Almond milk is a great low-calorie choice that is high in antioxidants, vitamins, and minerals.


Proteins (use as many as you like depending on protein goals):

1 scoop whey protein powder (vanilla or chocolate)*

6-8 ounces Greek or regular yogurt

1 tablespoon peanut butter

1 tablespoon sunflower seed butter

1 tablespoon almond butter

1/2 cup cottage cheese

1/4 cup ground flaxseed meal

1/4 cup wheat bran

*If pregnant or breast-feeding, consult with your physician before using protein powders, as they may contain added ingredients such as energy supplements.

Protein Tips: Greek yogurt is very high in protein and provides a creamy texture to your smoothie. Ground flaxseed meal is also a great source of fiber.


Fruits and Veggies (use at least 1 cup for best results):

At least half a banana (non-frozen is best for a creamy texture and consistency)

1/2 cup strawberries (frozen is best)

1/4 cup blueberries

1/2 cup acai berries or 1 scoop powder

1/4 cup raspberries

1/2 cup cherries

1/2 cup cubed pineapple

Handful of baby spinach

1/2 cup frozen pureed cauliflower

1/2 cup frozen pureed carrots

1/2 cup frozen pureed zucchini

One-quarter of an avocado, mashed

1/2 cup frozen cubed mango

1/2 cup pureed apple or applesauce

1/2 cup chopped orange

Fruits and Veggies Tips: For a thinner smoothie, use non-frozen ingredients; for a thicker smoothie, use frozen ingredients. If you puree veggies for baby food, save some to throw in your smoothies. If you have extra spinach, throw it in your smoothies. If your berries are about to go bad, throw them in the freezer and use them in your smoothies!



1 tablespoon cinnamon (great flavor)

1 tablespoon agave sweetener (sweeten your smoothie naturally)

1/4 cup ground flaxseed meal (fiber boost)

1/4 cup wheat bran (fiber boost)

1/4 cup goji berries (great antioxidant)

1/2 cup acai berries (great antioxidant) or 1 scoop powder

1 tablespoon safflower oil (add calories, fat, and vitamins)

Emergen-C (add for vitamin kick)

1 scoop green powder

Fresh ginger (excellent for morning sickness)

Green powders are essentially powdered green veggies. They are dietary supplements that can provide antioxidants, active enzymes, vitamins, minerals, amino acids, and chlorophyll depending on the brand.



Pour liquid into a blender. Add proteins, fruits, veggies, and desired extras. If you are using at least one frozen fruit or veggie, no ice is needed; otherwise, add a handful of ice. Blend on high for at least 30 seconds.

If you find that you have smoothie left over, pour it in your favorite popsicle container and freeze for a delicious frozen treat! 


NOTE:  The information contained on The Twin Source is not intended for medical diagnosis. Any medical information found on this site should be discussed with your health care professional. Always consult your doctor for any medical advice.



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