Making a smoothie is simple, but proportions and combinations are essential for a good result.

First, you need 3 things as your base:

• Fruits
• Liquid
• A creamy ingredient

For one portion, I usually go for:

•  1 cup of fruits
• 1/2 to 1 cup of liquid
• 1/4 to 1/23 cup of yogurt
• 1 tbsp sweetener 
• 2 tbsp of mixed seeds

• Fresh or Frozen Fruits?: If you have frozen fruits on hand, I would definitely prioritize this option. It is totally possible to use fresh fruits and add a few ice cubes, but it will water your smoothie down a bit. On the other hand, if you use a mix of both, there is no need for ice cubes.

• Adding Creaminess: My favorite way to add creaminess to a smoothie is definitely with yogurt. (I usually go for vanilla soy or coconut yogurt). I’m not too fond of bananas, but it’s also a good option if you are.

• For the sweetness:  I love to add maple syrup to my smoothie, but another great vegan option is agar-agar. That being said, adding sugar is totally optional. Some fruits are sweeter than others, so make sure your smoothie is not naturally too sweet before adding sugar.

• Liquid: For this recipe, I used orange juice, but my favorite one is usually apple juice, as the taste is less overpowering. You can experiment with different kinds of juice, but I recommend choosing natural juices with no added sugar. Milk will also give you a good result, but you might need to add a bit more sugar.

There are many ways to add more nutrients to a smoothie.

• Seeds: Seeds are my favorite example. What I like the most about them is that you can add a lot without really noticing it. They are an excellent way to add fiber, protein, and nutrients to your smoothie. For example, for every 30g of hemp seeds (around 3 tbsp), you get almost 10g of protein! These seeds have the highest protein intake of all, plus they are a great source of healthy omega-6 and omega-3 fats. Chia seeds and flaxseed would be my other suggestions. They also provide protein, fiber, and tons of other benefits. 

• Nut butter: You can also add any nut butter that you like. Not only will it make your smoothie creamier, but it will also add good fats, protein, vitamins, etc. I especially like almond butter, but feel free to add your favorite.

• Soy yogurt: Soy yogurt is the highest one in protein. If you’re looking for a high-protein smoothie, this is the one you should use.

• Greens: Spinach, kale, and chard are all examples of leafy greens that you can add to a smoothie for more iron, magnesium, calcium, fiber, etc. They are incredibly healthy and if you don’t add too much, they are surprisingly hard to taste.