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Kat's nutritious, thick and creamy fruit smoothie recipe

Kat's nutritious, thick and creamy fruit smoothie recipe


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  • Recipes
  • Dish type
  • Drink
  • Smoothie

This super thick and creamy fruit smoothie is a firm favourite in my home and with friends, and is a great way of ensuring your contributing to your 5 a day. This was a firm favourite of mine in the summer months to drink after working out.

1 person made this

IngredientsServes: 1

  • 1 handful strawberries, hulled and halved
  • 1 handful blueberries
  • 2 kiwi fruits, skinned and quartered
  • 1 banana, sliced
  • 100ml coconut water, or to taste

MethodPrep:5min ›Ready in:5min

  1. Into a food processor or blender combine the strawberries, blueberries, kiwi fruit and banana.
  2. Add approx 100ml of coconut water and blitz until smooth, about 30 to 40 seconds. Check the consistency of your smoothie and add more coconut water to thin out if desired.

Consistency tip

Remember, add more coconut water to thin out, and add more banana to thicken.

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12 Healthy Fruit Smoothie Recipes

The fruit smoothie is a healthy mixed fruit drink, the consistency of which is made even more creamy by the addition of fresh milk or yogurt.

The fruit smoothie is an ideal hunger breaker in the warm months. Good, nutritious, and rich in vitamins, it is an ideal recipe to make children appreciate fruit!

The healthy fruit smoothie recipes can be prepared using the fruit you like and seasonal fruit and can be enriched with milk, as in our recipe, or with orange juice, according to your tastes!


I freeze all my fresh leafy greens outside of romaine lettuce, which doesn’t freeze well. I do this because after they freeze, they help your smoothies become thicker and a bit frostier in texture. So if I buy a container of fresh spinach or fresh kale, I just toss the container or bag in my freezer when I get home or transfer it to a large, freezer-safe baggie. Then when I go to make a smoothie, I use three cups of greens for a typical recipe. You can also use frozen greens, and I’d suggest using a maximum of two cups since they’re more condensed. I also use these sometimes if I’m out of fresh greens.


17 Tips To Make Your Smoothie Ridiculously Creamy Every Time

Healthy smoothies are beneficial for your whole body and fun to make. Thick, ice-cream like smoothies are even better. They keep you full for longer and are so satisfying they don’t leave you craving junk food or sweets.

If haven’t hopped on the green smoothie bandwagon yet, let me show you how you can easily make a delicious, decadent (but healthy) beverage full of nutrients. Here’s 17 ingredients that will help you make the frostiest, richest smoothie you’ve ever had:

1. Frozen fruit

Thick, ice cream-like smoothies begin with frozen fruit. Banana is the go-to fruit to thicken and sweeten, but almost any frozen fruit works really well, especially the ones with a high content of soluble fiber and pectin.

Mango, strawberries, apples, blueberries, peaches and kiwis are ideal.

Plain avocado makes any smoothie creamy and dreamy, and the flavor is east to hide (unlike bananas). Scoop half an avocado into your blender, along with greens and fruits.

3. Vegetable purées

Yes, purées. Use sweet potato, pumpkin, butternut squash, and carrot purée to make soft and dense smoothies like this sweet potato smoothie that tastes like ice cream.

4. Milk ice cubes

Switch plain ice for milk ice cubes to boost the creaminess of your smoothie without watering it down.

Put your milk of choice (coconut, almond, cashew, walnut, soy or other) in ice trays and move the cubes to sealed bags once they’re frozen. Add them when a recipe calls for ice cubes. Try this orange carrot chia smoothie.

Yogurt is a go-to option for smoothies. If you eat diary, use full-fat plain greek yogurt (avoid sugary, flavored, processed yogurt). Or try coconut or almond yogurt.

6. Cottage cheese

If you eat dairy, ½ cup of cottage cheese is an easy way to get your protein and thicken at the same time.

7. Coconut meat

Coconut flesh is great at thickening because it’s soft and gelatinous. You can get frozen coconut flesh at the grocery store or scoop it from green coconuts.

It has a strong flavor so add it when you want a coconut-y smoothie.

8. Silken tofu

Silken tofu is soft, rich, dense and perfect for a plant-based thick smoothie. The flavor hides really well so don't worry if you’re not a tofu fan.

Try adding ½ cup of tofu and increase the quantity depending on how thick you want it.

9. Chia seeds

Add chia seeds to your smoothie by making chia gel, chia pudding or simply tossing them in.

To make chia gel, let 1/3 cup of chia seeds soak on 2 cups of water overnight.

To make chia pudding, add 3 tablespoons of chia seeds on 1 cup of milk of your choice, add sweeteners and any flavors you’d like and let it sit overnight.

For your smoothie, add 2 tablespoons of chia seeds or 3 tablespoons of chia gel or pudding.

10. Flaxseeds

Flaxseeds thicken liquids and are a good source of omega-3s and fiber. For best results, mix a tablespoon of flaxseed meal with 2.5 tablespoons of water and let it sit for 5 minutes before adding it to your smoothie.

11. Soaked nuts

Nuts thicken well because they contain healthy fats and become softer once they’re soaked. As a bonus, they’re more nutritious than dry nuts because the soaking gets rid of enzymes that prevent the absorption of nutrients in the gut.

Put almonds, cashews, walnuts, pecans, or macadamia nuts in a bowl, fill it with water and let them soak overnight. The next morning, rinse them and toss them in your smoothie. Try this kale smoothie that tastes like ice cream.

12. Seed and nut butters

Nut and seed butters like almond, cashew, macadamia, hemp, sunflower and hazelnut butter are perfect to get plant-based protein and thicken your smoothie at the same time.

Nut butters can be pricey, try making them at home with a food processor. A tablespoon or two of nut butter is enough to cream-ify your smoothie.

13. Gluten-free flours

Use gluten-free flours like chickpea, coconut, almond, rice, tapioca or amaranth flour to add creaminess, fiber and plant-based protein to your smoothie.

Just one tablespoon of any gluten-free flour is enough, like in this strawberry banana smoothie.

14. Rolled oats

Rolled oats will make your smoothie thicker because of their soluble fiber. It’s perfect for a breakfast smoothie like this one.

Quinoa is the ultimate ingredient to make a meal replacement smoothie that is plant-based and delicious. It's a complete protein and its texture is perfect to thicken up your smoothie without dairy or bananas.

Add ¾ to 1 cup of cooked quinoa to your blender along with fruits and veggies, like in this creamy quinoa, kale and almond milk smoothie.

16. Psyllium Husk

Psyllium husk is a source of soluble fiber that is sold in a powder or pre-ground. It’s excellent at thickening because it absorbs water to create bulk.

Use no more than ½ to 1 teaspoon of it for 8 ounces (1 cup) of water because it’s really powerful.

Jams can be used to sweeten and to thicken smoothies. A single spoonful of strawberry, blackberry, raspberry, pineapple, peach or apricot jam does the trick.

Bonus points if you make homemade jam, because then you have full control over its sweetness. Try this simple strawberry smoothie.

Are you inspired to blend away a deliciously creamy smoothie now?

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How to Make a Smoothie in 6 Steps

Learning how to make a smoothie is actually pretty easy if you follow the steps below.

Step 0: Get a Quality Blender

For this guide, we are assuming that you actually have a blender – perhaps that is presumptuous of us. If you don’t have confidence in your blender, chances are you should throw it out recycle it, and get yourself a new one! After all, we don’t want to be beating our ingredients with dull blades, we want to be finely chopping and mixing precisely! Here are a couple of blenders we highly recommend:

You can check out more of our blender reviews here.

Step 1: Pick a Smoothie Recipe to Make

Determine the smoothie recipe you would like to make based on your purpose. Are you on a diet, looking to lose weight and in need of a meal replacement? Or are you trying to get more greens into your diet, protein after a workout, or simply looking to make a delicious dessert recipe or a tasty snack?

If you don’t have a recipe in mind, peruse this site for plenty of healthy options, search the internet, or ask a friend for a good smoothie recipe.

Step 2: Add Your Liquid

The first thing to add into your blender is the liquid, which is usually around 1 to 2 cups. Follow what your smoothie recipe calls for, but keep a few things in mind. The more liquid you add the more watery or runnier your smoothie will be. Some people like it this way. If you prefer a thicker consistency, use slightly less liquid.

Here are the liquids I recommend for making healthy smoothies: water (filtered or real spring water), almond milk, coconut milk/water, raw milk, organic fruit juices, fresh-squeezed or pressed juice, tea, and kefir (from milk or coconut water).

Step 3: Add Your Base

The “base” is what will provide a creamy smoothie texture. Think of it as the “body” of your smoothie. Many smoothie recipes call for a banana or two. Bananas are a terrific base and provide your smoothie with a nice creaminess, and sweet taste. Fruits such as mango, peach, pear and apple will also do the trick. Other good options include avocado, coconut meat, chia seed gel, nut butters (almond is my favorite), yogurt, frozen fruit, and ice.

Water-rich fruits like watermelon and pineapple won’t give you that creamy smoothie consistency. Adding ice is a quick and easy way to thicken a smoothie full of water-laden fruits.

Step 4: Add Fruits and/or Vegetables

Now that you’ve got your liquid and base squared away, it’s time to add the fruits and/or vegetables to the smoothie recipe you’re making calls for.

This is also a great time to experiment, get creative, and have fun exploring the various fruit and vegetable combinations your taste buds adore. Most fruit can be used either fresh or frozen, see which you prefer. I tend to like my berries frozen (and often use them as a substitute for ice), but most other fruits fresh.

If you’re making a green smoothie with the likes of spinach, kale, beet greens, dandelion greens, arugula, or lettuce, you may want to cut the greens into smaller pieces depending on the power of your blender. You also may want to add the greens into your blender last, after adding any optional add-ons.

One option we love is the fresh organic fruit subscription from Frog Hollow Farm. Their mixed fruit sampler includes two to three different varieties of fruits that are in season, and they ship with 100% recyclable materials.

Step 5: Optional Add-ons

This is where you can really take your smoothie to the next level of nutrition and tastiness, and have lots of fun doing so. Many of the add-ons below can be incorporated into a number of smoothie recipes. As your smoothie skills develop, you’ll intuitively know which add-ons to use in which recipes. The list below is not meant to overwhelm you, but rather give you an idea of what’s possible, and available.

Sweeteners

Most smoothie recipes include enough sweet fruit to bypass a sweetener to enhance the taste, but if not, here are some good ones I recommend: honey, stevia, maple syrup, and dates. Avoid the popular sweetener agave nectar, here’s why. Xylitol is also questionable. For more info on sweeteners, check out my post on the best and worst sweeteners.

A dash of high-quality salt will increase the minerals and improve the taste of your smoothie. I prefer Celtic sea salt and Pink Himalayan salt. There are a plethora of good salts to choose from, just make sure to avoid nutritionally bankrupt white table salt.

Spices

You can also adjust the taste, and healthiness, of your smoothie by using common spices. Cinnamon, vanilla, ginger, nutmeg, and cayenne are a few of my favorites.

Protein Powder

If you’re making an after workout smoothie or simply looking to get more protein into your diet, add in a high-quality protein powder. I recommend Ascent, Sun Warrior, Warrior Whey, Dr. Mercola’s Miracle Whey, and a good hemp protein powder. The protein powders come in several delicious flavors further reducing your need to add a sweetener.

Superfoods

There is an abundance of superfoods available to boost the nutrition of your smoothie. Here are some of my favorites: cacao (raw chocolate), maca, flax seeds, goji berries, spirulina, coconut products (oil, shreds, flakes, meat), bee pollen, hemp seeds, acai (powder and juice), aloe vera, and colostrum.

There are also a number of highly nutritive green superfood powders designed for boosting the nutrition of your smoothies. My top picks are Ormus SuperGreens, Boku Superfood, and Vitamineral Green.

Step 6: Blend It Up!

Now that you’ve added all your lovely ingredients into your blender, it’s show time. Depending on your blender, and smoothie ingredients, you may need to start out on a low setting (or pulse) before getting up to top blending speed. Some blenders even come with a handy smoothie button for extra easy smoothie making.

I like to blend my smoothies until the liquid is fully circulating within the blender for about 5 seconds. Total blend time is usually between 30 to 60 seconds depending on the ingredients. It may take you a few blends to get it down. Don’t worry, once you do it will become second nature, like riding a bike.

Now for the most important smoothie making step of all: Enjoy and Share!

Smoothie Troubleshooting

Here are a few of the common smoothie making mishaps people often experience along with the remedy.

Is your smoothie too frothy? Try using a little less liquid, and make sure not to blend too long. Try withholding the liquid (maybe just half) until the other ingredients are thoroughly mixed or liquefied, then add the remaining liquid and only blend on the lowest speed until it’s incorporated.

The thickening or “base” ingredients mentioned above (banana, avocado, coconut meat, chia seed gel, nut butter, yogurt, frozen fruit and ice) will help. Milk can cause frothiness, maybe try organic apple juice or water instead. When blending greens like baby spinach, you won’t need as much liquid because they blend so well and contain a fair amount themselves.

Is your smoothie too runny? The quick fix for this is reducing the amount of liquid. More thickening smoothie ingredients will also alleviate this problem.

Is your smoothie not tasty or sweet enough? Simply add a little more of your preferred sweetener. I recommend honey, stevia, maple syrup, and dates.

Is your green smoothie too bitter? This happened to me the first time I used dandelion greens. Use less greens and/or more sweet fruit and sweetener.

Is your smoothie not blending very well? Filling your blender jar to high might result in less than ideal blending. If you have an older or low powered blender, you may need to blend your liquid, base, fresh fruit, and greens (chop into small pieces) first, then add in any frozen fruit or ice cubes and blend until nice and smooth.

You may also need to add more liquid to balance out the ingredients. Your blender may be the culprit. You may have an older, less powerful, blender that simply can’t get the job done.

Not sure which blender is best for you? See my post on The Best Blender For Making Smoothies Revealed.

Have a Tip or Story On Making Smoothies?

Is there a smoothie making tip or trick you employ that I failed to mention above?

Have a funny or embarrassing smoothie making story? I’ve got a one. One time I failed to put the lid on my blender bottle and sprayed a half blended smoothie all over my kitchen, even getting my ceiling nice and dirty. Oops! I certainly learned my lesson.

Please share your smoothie stories below in the comments. Happy Blending!

Check Out Our Blender Reviews!

Are you getting serious about your smoothie making? Make sure you have a blender that loves you back! Checkout the reviews here!


Favorite protein powder for smoothies

Smoothies are the perfect way to pack in extra protein. I love adding a scoop to mine so that I stay fuller for longer. It took me awhile to find a protein powder that had the right texture, taste and didn’t upset my stomach. If you don’t normally add it to your smoothies, I’d recommend starting with 1/2 scoop and then increase to a full scoop once you’re sure that you like the taste and know it agrees with your stomach.

    is my absolute favorite type. I also have the chocolate version too. is another good option that you can buy on Amazon.
  • Cotsco is another great place to get protein powders for a cheaper price.
  • Other protein powders that I’ve used and liked are HIGH Protein, Ideal Lean and Your Super (this one is plant based).

TIP: There are lots of other ways to add more protein to your smoothies! Try adding in a scoop of collagen, Greek yogurt, cottage cheese, nut butter, egg whites, flaxseed or chia seeds.


What other healthy ingredients can you add in?

The great thing with smoothies is that it’s easy to slip in an extra healthy ingredient or two without it being easily noticeable– which is especially wonderful when you have kids.

A few of my favorites are fresh spinach, kale, chia seeds and ground flax seeds.

My kids love their smoothies and think they are a treat. They have no idea that they are enjoying something super nutritious or drinking spinach. I love being sneaky like that!


Trick to Making the Creamiest Smoothie & a Tropical Smoothie Recipe

I know what you’re thinking. A smoothie recipe? How original, right. Well the only reason I am posting this is because I learned a trick to making the creamiest smoothie possible. We’re talking milkshake creamy.

We got home from a family bike ride over the weekend and I was craving something refreshing. I make the same smoothie all the time and this isn’t my typical “recipe”. I had this humongous bag of frozen Tropical fruit from Costco that I am trying to make my way through (I usually make my smoothies with a mixture of berries) so I threw a bunch in my smoothie, deciding not to add ice for some reason (I always add ice) and the result was the CREAMIEST smoothie ever.

Then I got to thinking, well of course ice makes your smoothie cold and thick but those little ice particles result in a more “icy” texture. Adding extra frozen fruit in it’s place really made such a difference. I will have to double check this experiment using my typical frozen berry blend (raspberries, blueberries and strawberries) because now I am wondering if part of it had to do with this particular fruit blend (very few fruits with seeds). It was an interesting experiment…and it sure was good! The only problem is I like my smoothies really cold and thick so unless I have enough frozen fruit I will have to keep adding ice.

This is the most basic version of a smoothie recipe but it was so (oddly) incredibly smooth and creamy that I had to share as is. I usually add yogurt to my smoothies also but we were running low and I didn’t want to use them up so instead I added half a scoop of protein powder which added 15 grams of protein. I like the addition of protein to help make me feel full longer. Recap: more frozen fruit, no ice. Try it and let me know what you think!


How to Make the Healthiest Smoothie

Ditch sugary, calorie-laden fast-food smoothies and make your own healthy concoctions at home with these easy tips.

Related To:

Photo By: Jupiterimages ©(c) Jupiterimages

Photo By: Stephen Johnson ©2014, Television Food Network, G.P. All Rights Reserved

Healthy Smoothies at Home

Bursting with fruit, portable and easy to drink, smoothies can be a healthy on-the-go breakfast or snack. But a lot of fast-food and restaurant smoothies are way too high in calories and sugar to be good for you. Follow these tips to make the healthiest smoothie at home.

By Kerri-Ann Jennings, M.S., R.D.

Fruit First

Consider Vegetables

Add Calcium

Make It Thick & Creamy

Supercharge It

So far, you have enough ingredients for a delicious smoothie, but a tablespoon of any of these extras will make your smoothie extra nutritious and flavorful:

Chia seeds or ground flax seeds add heart-healthy omega-3 fatty acids, along with keep-you-full fiber.

Peanut butter or almond butter: Nut butters offer an extra boost of protein and healthy fats that help power your morning. They're particularly good in a simple banana, cocoa, tofu or yogurt and milk smoothie. Even whole nuts work!

Rolled oats: Who says oatmeal is the only way to enjoy rolled oats in the morning? Try adding 1/4 cup to the blender &mdash it will add a thick texture, along with fiber and a serving of whole grains.

Bump Up the Flavor

Creative Combos

Now it's your turn to innovate. What creative combinations can you come up with? Here are some ideas to get you started:

Pumpkin-Orange: Pumpkin, banana, orange juice, yogurt, maple syrup, nutmeg, ginger and cinnamon

Protein Power: Silken tofu, cocoa powder, peanut butter, soymilk, banana, honey

Green Goddess: Kale or spinach, apple cider or orange juice, pear, ice cubes


How to Make a Fruit Smoothie

This article was co-authored by Marjan Mahallati, RHN, AADP. Marjan Mahallati is a Registered Holistic Nutritionist, board certified through the AADP (American Association of Drugless Practitioners) and a graduate of the Canadian School of Natural Nutrition. She is the owner of Let's Nutrition Weight Loss & Nutrition Center in Irvine, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. Marjan has over 15 years of experience in the weight loss industry and has empowered thousands of people to gain their health back and live their healthiest lives.

There are 13 references cited in this article, which can be found at the bottom of the page.

wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 89% of readers who voted found the article helpful, earning it our reader-approved status.

This article has been viewed 191,495 times.

Smoothies are delicious and nutritious drinks typically made from fresh or frozen fruits or vegetables plus ice, water, and dairy or non-dairy milk. They are so-named because all the ingredients are pureed in a blender until they create a cold, refreshing, and smooth drink. You can either follow a recipe or you can play around with combinations of your favorite fruits and vegetables.