Benefits of Smoothies

Publish Date July 15, 2022
Author By Amelia Noel (RDN, LD, NASM-CPT)

How to Make a Smoothie

Making smoothies is one of the most simple, convenient and delicious ways to get your fruits and veggies in. An initial investment in a blender will have you on your way to refreshingly nutritious sips when you don’t have time to make a salad.

And don’t let dropping money on a blender scare you – there are plenty of affordable options. Another benefit - You don’t have to peel fruits and veggies, like carrots, apples, cucumbers and sweet potatoes. And there’s barely any chopping involved because the blender does the majority of the work for you.

What Are the Pros of Enjoying Smoothies?

1. Vitamins, Minerals, Antioxidants & Fiber
Enjoying smoothies with fruits, vegetables and protein can help you to balance blood sugar and support your digestive and immune system, while getting the nutrients your body needs for peak performance.

2. Weight Management
Consuming high in fiber fruits and vegetables can help to manage weight, and enjoy balanced meals. It is important to include a variety of fruits and veggies, a source of protein like yogurt or peanut butter, while keeping added sugar to a minimum.

3. On the Go Nutrition
Sip them on a video chat, grab one as you’re heading out the door, or swap one in for dinner when you just can’t bring yourself to cook again. Smoothies are an easy transportable meal, that can be enjoyed anywhere.

What Are Good Beginner Smoothie Combos?

Are greens your thing? Do juicy berries make your heart skip a beat? There are so many smoothie combos for every taste. Here are a few of our main squeezes:

1. Pumpkin Pie - this combo hits the spot any time of year.

  • Milk + protein base
  • 1 spoonful cashew butter or 1 handful of cashews
  • 1/2 cup canned pumpkin
  • 1/2 frozen banana
  • 1/4 cup frozen cauliflower, yellow squash/zucchini or butternut squash
  • Pumpkin pie spice

2. Tropical Coconut - perfect for the sunny days ahead.

  • Milk + protein base (low fat coconut milk gives the most tropical flavor!)
  • 1/4 cup coconut milk
  • 1/2 frozen banana
  • 1/2 cup frozen tropical fruit mix
  • 1/4 cup frozen cauliflower, yellow squash/zucchini

3. Chocolate Berry - yes, it’s good enough to be dessert.

  • Milk + protein base
  • 1 spoonful chocolate almond butter (add cocoa powder for more flavor)
  • 3/4 cup frozen mixed berries
  • 1/2 cup frozen cauliflower, yellow squash/zucchini

4. Peanut Butter Banana - the classic combination.

  • Milk + protein base
  • 1 spoonful peanut butter (add peanut powder for more flavor)
  • 1 frozen banana
  • 1/2 cup frozen cauliflower, yellow squash/zucchini

As part of our commitment to Zero Hunger | Zero Waste, we’re always looking for delicious ideas to cut back on throwing perfectly good food in the trash. Many of us have nutrient-and fiber-rich foods that we don’t enjoy in their prime. Bananas, spinach and other fruits and vegetables on their last leg can be frozen and blended into smoothies.

Now that you know just how easy it is to get started with smoothies, be sure to shop our selection of fruits and veggies for all of your smoothie recipes. Find more smoothie inspiration here, plus check out our Meal Solutions page.

Smoothie Recipes