How to Make a Smoothie: The Only Guide You Need

How to Make a SmoothieIf you want to learn how to make delicious and highly nutritious smoothies, you’ve come to the right place.

Whether you’ve never made a smoothie before and need step-by-step instructions, or you want to take your smoothie making skills to the next level, everything you need to know is outlined below.

I’ve made thousands of delicious, creamy smoothies over the years and have turned it into sort of an art form. The good news is anybody can learn how to make smoothies like I have. Once you get the basics down, you’ll be creating smoothies like a master in no time.

This guide will teach you everything you need to know to make the smoothie recipes on Healthy Smoothie HQ, recipes you find elsewhere, and better yet, new recipes you dream up on your own.

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 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 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 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.

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.


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 a 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.


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 Sun WarriorWarrior 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.


There are 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 SuperGreensBoku 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.

Enjoy and Share Your SmoothieNow 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 to 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!

219 Responses to How to Make a Smoothie: The Only Guide You Need

  1. Lore #

    Great info on smoothie making!!

    • Ryan #

      Thanks, Lore. I really tried to cover everything you could possibly want to know when creating healthy smoothies!

      • Norm S #

        I notice there is no reference to the use of an extractor such as NutriBullet. How come?

        • Ryan Carmody #

          I haven’t personally used a NutriBullet and therefore can’t recommend or speak to it.

          • Ellen #

            I myself have a Nutri bullet. It has a powerful motor and does a perfect job. You can also use it to grind seeds. It’s extremely easy to clean and I consider it the most useful appliance in my kitchen.

      • Valerie #

        Hola Ryan from a very warm España . . .

        I’m so glad i found you . I was a very very heavy drinker .even more since I lost my Mummy in April . . But I made her a promise to detox . . I love your recipes .I have around 5 stone to loose . I’m jus not sure of what amounts to consume during the day . I drink between 1.5ml to 2litres of water now and black tea
        Am I doing it right

        Thanks for reading Val

        • Ryan Carmody #

          Hi Valerie,

          Start with 1 and 1/2 cups of smoothie a day and work up to 2 cups. I recommend one smoothie a day and two regular meals, BTW.


    • Sally mills #

      I’ve tried to make smoothies they never seem to turn out, but I’ve got loads of advice and will start today. Thanks. Sally.

      • Ryan Carmody #

        Good luck, Sally!

        • gio #

          i liked this smoothie

      • Kev #

        Ive got me a smoothie maker today looking forward to trying it out tomoro,
        wont be too disappointed if it dosnt work out. Looking forward to your advice if i’m not satisfied

    • Chris #

      Easy trick and number one for me that I use on a daily basis would be to put the softest to hardest first. An example would be (water, yogurt, seeds ( seeds are the only exception), leafs, banana, fresh fruit, frozen fruit, and if need be lastly your ice. The weight of the solid and heavier items will press down forcing everything towards the blade.

      • Sandie Snyder #

        From what I understand, you put ingredients backwards for nutribullet, yes?

    • Brandi #

      My question is how much and how many should you put in a smoothie of the chia seeds maca powder all those dry ingredients ?

      • Ryan Carmody #

        That depends on the recipe and your personal preference and situation. All of the recipes on my site have amounts for each ingredient. Typically, 1-2 tablespoons of chia seeds and 1 teaspoon to 1 tablespoon of maca.

    • Irene Bohley #

      Ryan,thank you so much.My husband will not eat fruits so now with the smoothie ,voila.I use 3-4 kinds of berries,including pears and apples,every day something new.
      Thanks a bunch,Irene

    • Danda Humphreys #

      New to smoothies and loving them, but am missing my oatmeal. Question: Can I add small-flake oatmeal to my fruit smoothie for extra fibre?

    • Emily #

      WOW. Hope to throw it together tomorrow for a quick, healthy breakfast before my reading MCA test. Should be a wonderful brain booster!

  2. elcotth #

    In love with your website!!..Good work!

    • Ryan Carmody #

      Thank you. There’s still loads of information for me to add; so stay tuned :)

  3. Mark #

    Hey Ryan,
    Greetings from Sydney, Australia.
    Whether by design or accident, I’m glad to have come across your website. I’ve just received my first newsletter … it’s now several hours later!

    I had a unique kinda need that had me investigating smoothies as a food source. I’m blown away by the fringe benefits I’ve found … Oh yeah, my need? Well, I’m about to become a 58 year old who, after studying/job seeking etc (reasons for this are another story), has been blessed with a job after several years. I will be working 5 hours a day in a permanent part-time position as a qualified childcare assistant. Yep, I get to run around, bend and stretch, sit and read, perform cleaning etc in an early childcare establishment.

    Why the smoothies? It is quite simple…. I am not entitled to a break when working 5 hours. My roster is 10am to 3pm daily. Having a smoothie for lunch takes only a moment, so I’ll not put myself through ‘starvation’.

    My ongoing research has educated me to this point where I know a protein/alkaline dominant diet is what I need. By the way I suffered a broken hip 7.5 years ago. I’m now 177cm & weigh 78kg. I have several kilos I want to rid from around my belly as well as the likely visceral fat that exists internally. More significant is my desire to be able to be as physically active as possible with and for children. I want to be able to bend into Pilates exercise positions. I want to maintain flexibility as I advance in age. I see what I eat as an integral part of my ongoing/developing wellbeing.

    So Ryan, thank you for your time and effort you put into providing this information. I am very grateful.

    Yours, Mark

    • Ryan Carmody #

      Hey Mark,

      Greetings from across the world (Michigan, US).

      Thank you for taking the time to write that thorough and thoughtful comment. Positive feedback is always something I enjoy reading, about my site, but more so from people who are experiencing similar health benefits as myself from smoothies. Ultimately, that’s why I created this site; so others can be healthier and happier too! It makes the world a better place.

      Convenience was a big factor for me when getting started on smoothies too. They don’t take long to blend up, consume or take with you on the go. Tailoring them to meet your dietary needs is also not too difficult.

      I admire your dedication to becoming healthier and having a vision to accomplish that. Flexibility is paramount to aging gracefully. I have a feeling it’s only a matter of time until you begin to feel more like a man in his 40’s than 50’s.

      Have fun chasing those kids around!


      • Hi Ryan! Just read the awesome & positive correspondence between Mark from Australia & yourself- another Aussie here wanting to ask you a question …. I just returned from a 10 day holiday in Patong Beach where I became addicted to Strawberry Smoothies on a daily basis- now I’m back in Oz & have owned a new model Nutribullet for a year, I want to replicate & make the same Strawberry Smoothies that I loved in Phuket. So for a 500ml Strawberry Smoothie (water & ice based- I think?), what would the ingredients be to create an amazing Strawberry Smoothie as similar as the ones that I was buying in Patong Beach? Would appreciate any advice as you seem to really know what you are talking about. Thanking you, Nita from Australia

  4. Thanks for the step by step and the simplicity of making smoothies.

    • Ryan Carmody #

      You’re welcome, Silvia. Glad you found my smoothie making guide helpful. Cheers!

  5. Jo #

    Hi Ryan,

    After my first attempt at making a smoothie this morning I decided I needed some advice. After searching the web I stumbled across your site and I’m so pleased I did. I’ve just downloaded your free ebook and can’t wait to get started. I suffer from IBS and am fed up with meds so hopefully smoothies will help. Thank you for creating this site it’s a great help to many people across the globe.

    • Ryan Carmody #

      Hi Jo,

      Thank you for the kind words. I hope you enjoy my smoothie recipes and are able to alleviate your IBS and get of the meds.



  6. Roisin #

    This is a really fantastic website, full of excellent clear information! I just bought a new blender in the hope of making more healthy smoothies, and was searching the internet for nutritional recipes. I am also due to get braces in 3 weeks, so smoothies will come in extremely handy when it comes to meal times!! Thank you for all the excellent information!

    All the best from Dublin, Ireland!

    • Ryan Carmody #

      Hi Roisin,

      Thank you for your kind words. It’s been a pleasure sharing everything I’ve learned about smoothies and health for others to benefit from. Have fun making healthy smoothies with your new blender.

      To your good health!


  7. Mona #

    Can you recommend a smoothie for fertility in women? I’m in my 40s but we are still TTC. I still go to a fertility clinic but I was wondering if natural foods can help boost my fertility at the same time. I’m quite desperate I hope you can help me. Thanks

    • Ryan Carmody #

      Hi Mona,

      I don’t have a particular smoothie designed for boosting fertility, but one of my favorite ingredients and superfoods, maca, has been shown to do just that. Here’s my comprehensive post on maca:

      IMO, the healthier, more nutrient dense foods you consume the better your chances are. Eliminating processed foods and sugar from the diet and consuming lots of fruits and veggies (as much local and organic as possible) along with healthy fats (olive oil, avocado, coconut oil, butter from grass fed cows, and other full fat dairy), whole grains, and pastured meats is your best bet.


  8. Toni #

    I’m concerned with the calories in smoothies. I just started and am not sure if I’m over doing it. My goal is to lose weight. I find them more satisfying than a salad .

    • Ryan Carmody #

      Hi Toni,

      That’s a valid concern. Most smoothies are going to be pretty low in calories unless you include a fat such as coconut oil, or nut butters. Green leafy veggies contain almost no calories, fruit and most other ingredients are pretty low too.

      I’d view them being satisfying as a positive. You won’t be as likely to snack if you’re satiated and if you’re trying to lose weight starving yourself never works in the long run.

      You can use a website such as or download an app to your smart phone (Calorie Count is a good one) to track calories.


    • Karen #

      Hi Toni I think your question is a valid one and there are a couple of things to consider:

      1) Smoothies should probably replace your meal rather than be something you add to your diet. They can add a lot of extra calories if you compare tea/coffee (skim milk and no sugar or black) to a smoothie. Compared to a meal – not so much.
      2) Use more vegetables than fruit. You can and should use fruit but keep in mind that fabulous as it is, there are more calories in most fruit than in most veges. So pile in the greens and don’t be afraid to use other veges either. Beetroot is actually quite sweet and if you can find the yellow beetroot Yummmm.
      3) You do need to add some good fat to your smoothie like avocado, coconut oil or nut butter but only around a tablespoon. Good fat helps you to feel full for longer so include some but watch the portion size.

      Remember calories do count even if they are derived from the good stuff. Generally we can drink more than we eat so easy does it.

      Good luck

  9. Susan #

    I like these instructions. I make smoothies pretty regularly for breakfast and am always looking for new ideas. Thank you also for mentioning xylitol as being better to stay away from. I already had learned about agave being something to avoid.

    • Ryan Carmody #

      Hi Susan,

      Thanks for stopping by and leaving a nice comment. Hopefully you find a few new smoothie recipes and ideas to try perusing my site.


    • Chris #

      Hi Susan is there a reason why we should stay away from agave and xylitol? I had been using blue agave in my smoothies and was thinking about switching to xylitol for a snack for my class; even though I know the dental benefits of it will be compromised when used in acidic drinks.

  10. Gus #

    I love the fact that you reply to each comment on your site. It’s the sign of a responsible person who loves what they do and take pride in it. Your smoothies certainly don’t disappoint, either, so thank you for all the work you’ve put into this site.

    • Ryan Carmody #

      Hey Gus,

      I really appreciate your comments! My smoothie site has been a labor of love. I do take great pride and care in the recipes and content I publish as well as answering everyone’s inquiries. I like the idea of creating a ripple effect that leads to more and people eating healthier, which ultimately creates a better world for us all.

      My love of smoothies is what keeps me going mentally, emotionally, and physically :)


  11. Mabel #

    I think it’s time to begin with a healthy change, make smoothies it’s a really good idea.
    I just found this website and I feel lucky, I read all the comments and all your answers and I can feel that you enjoy what you do!!!
    thanks for sharing this, and best of all…IT’S FREE!!!!
    God bless you!!!

    • Ryan Carmody #

      Hi Mabel,

      Thanks for the kind words. I do enjoy sharing what I know about smoothies and good health. Good luck with your healthy smoothie habit :)


  12. Lorraine #

    Hi Ryan,

    Congratulations again on a great website, it’s helped me to transform my eating habits for the better. I’m a big fan of the green smoothies, although I get a lot of comments at work from people asking why I drink green drinks! Can you recommend any good, non-transparent containers to drink smoothies from?

    Many thanks,
    From England

    • Ryan Carmody #

      Hi Lorraine,

      I’m delighted to hear the content on my site has helped you transform your diet :)

      Green smoothies have garnered me a few odd looks and snide remarks as well. I like Blender Bottle. They have bottles in various colors that are opaque.


    • Karen #

      You can also get stainless steel ‘bottles’ too. As you are in UK see here: for examples, they even do wide neck ‘bottles’ so they would be great for smoothies.

      • Ryan Carmody #

        Thanks for the tip on the stainless steel bottles, Karen. Definitely go wide neck to ease the cleaning.

    • Hey Lorraine. I know what you mean about people seeing the green smoothies and the comments. However I use these comments to become an ambassador for the green smoothies and promote them. Many more people now will be exposed to it. Yes, there are the jokes etc, but they are thinking.

      They are seeing the way it makes my skin look, I have lost a healthy amount of weight. I feel a lot better and I would love to let people know that the smoothies are a great part of my health regime and it could be a good choice for them as well.

      So if you would like others to learn the secret of health, don’t cover up what you are doing, just show it and be proud of it :)

  13. Eric #

    Do you ice in smoothies?

    • Ryan Carmody #

      Hi Eric,

      I don’t very often. You can use ice to thicken or chill any smoothie.


  14. Nigel #

    Hi Ryan,

    I’ve just started to make smoothies so still on the learning curve and just found your great website. I figured its perfect for lunchtimes and after gym workouts so really looking forward to making some super healthy smoothies.
    So easy to come in from the gym and eat all the wrong things after a good workout. Smoothies all the way ahead from now on. I just need to make mine thinner as they keep coming out too thick but as I say its a fun way to learn!

    Great information here Ryan.

    Many thanks

    Nigel. Canterbury UK

    • Ryan Carmody #

      Hi Nigel,

      Great to hear you’re getting into the healthy smoothie game :) Smoothies are the perfect after workout meal in my opinion because they’re nutrient dense, easily digestible, and don’t take long to make. Simply add more liquid to thin out those thick smoothies.


  15. faith #

    Hi Ryan, my first time visiting your website in search of smoothie ideas. I like green smoothies but the only thing is that it seems to cause some “internal dampness” (TCM) or backache on regular consumption (similar symptoms with drinking too much cooling tea). Some told me to add ginger to my smoothie to ‘warm’ it up, but I do not like the taste of ginger, are you aware of any other ‘warming’ ingredient that I can add and yet does not give me the strong pungent taste? Thanks for taking time to respond.

    • Ryan Carmody #

      Hi Faith,

      The only other warming ingredient that comes to mind is cayenne pepper. You could try that – a little goes a long way. You might try removing the greens from your smoothies to see how you feel. Could be that your body prefers them cooked.


    • Shane Harley #

      I didn’t know what TCM stood for, so I Googled it: Traditional Chinese Medicine. Then searched for a list of cooling foods and found this:

      There are several listed that would be appropriate for smoothies.

  16. Hoen #

    Thank you so much for this post! I’ve pitched so many smoothies because they were so frothy and I couldn’t figure out why or what I was doing wrong!! Life (and money) saver!!

    You’re awesome!

    • Ryan Carmody #

      Hi Hoen,

      You’re most welcome. There was a lot of trial and error when I first started making smoothies too.


  17. Cristin #

    Everytime I attempt to make a smoothie with ice, it turns out crunchy no matter how long I blend it! I end up just freezing everything I want to blend. Would a more expensive blender eliminate this problem?

    • Ryan Carmody #

      Hi Cristin,

      In short, yes, a more powerful blender such as a Blendtec or Vitamix will thoroughly pulverize ice. Can you use smaller ice cubes to avoid purchasing a new blender?


      • Shane Harley #

        Yes. I wish I could afford a better blender the smoothies I’ve had from a Vitamix are so much smoother than my Ninja does. I blend for several minutes and that does help.

        As to ice cubes, I found ice cube trays that make half inch ice cubes. I regularly freeze coconut water, almond milk, matcha tea, ginger tea and herbal teas to use in my smoothies.

    • Karen #

      By it’s very nature ice is crunchy no matter how finely crushed. Think snow!

      Try allowing it to melt somewhat before drinking. Or try keeping your ingredients in the fridge so they are cold before blending.

  18. Donna #

    This is my second week of smoothie making and I find your site very helpful. Thanks for all the tips. So far tasting pretty good. Thanks again.

    • Ryan Carmody #

      You’re welcome, Donna. Welcome aboard the healthy smoothie train :)

  19. Jean Rodgers #

    I am 80 years old and I’m tired of being tired without much energy. Since my range of vegetables that I like are green beans, carrots, peas, and corn I thought making smoothies would help me add other vegies. I don’t need to lose weight. To my surprise vegetables, like green beans, peas, etc. are never in the recipes for a smoothie. All I have been adding are the greens ie as Kale and spinash which I have been using. I’m going slow with changes because I believe at my age I should but what is you opinion on what might be of help… possibly trying a energy powder?

    • Ryan Carmody #

      Hi Jean,

      About the only vegetables I have recipes for are the leafy green variety, with a few exceptions such as beets and carrots. I am in the process of experimenting with other veggies though.

      For energy, the number one thing I recommend is maca. Check out this comprehensive article for more information:


      • Shane Harley #

        I use cucumbers a lot and sometimes chopped up celery. And though avocados are technically a fruit, nutritionally and taste-wise they are vegetables in my book.

  20. Ron #

    Do the nutrient values you are showing, include the add-on’s

    • Ryan Carmody #

      The nutritional information does not include the add-on’s.

  21. Shane Harley #

    I like your Steps, very thorough. I do like following and modifying recipes to my tastes and needs though–I’ve had some major flops experimenting. The only thing I would suggest is that when you add things like seeds and butters on top of the greens, the greens help them get properly distributed and blended instead of sinking to the bottom or sticking to the sides.

    Another freezing tip: When that fruit starts getting old, chop it up and freeze it for smoothies later.

    • Ryan Carmody #

      Hey Shane,

      That’s a great tip – adding seeds and butters on top of the greens. Now that I think about it I’ve had issues with ingredients sticking to the sides and bottom of my blender. That’s a good freezing tip too, don’t want any fruit going to waste. Thanks for this and the other insightful comments.


    • Karen #

      I also use a small grinder (e.g. coffee grinder saved for the purpose) to grind seeds before adding to smoothies e.g. flaxseeds are so tiny they get missed in the blender. This makes for a smoother smoothie.

  22. I like to add wild vegetables to my smoothies, ie dandelion greens, purslane, wild sorrell, grape leaves and sweet potato leaves as well. To keep the bitter flavour from the dandelion to a minimum I add an amount of lemon to my smoothie. With the next two veggies I add less lemon as these veggies already taste lemony.

    I also add celery or cucumber at times or you can add tomatoes, snap peas and sweet potato to the mix. They are all lovely flavours and make a great smoothie. It is all about being adventurous, creadive and brave and just try something out. Add a little first and see whether that works. It is much easier to add more than to take something out :)

    • Ryan Carmody #

      Hi Kitty,

      Always nice to hear from a fellow wild food forager. I enjoy all of those wild vegetables as well, but rarely add them to my smoothies, outside of dandelion greens. I’ll have to try the others.

      That’s great advice. Being adventurous, creative, and brave will lead you to the promise land of smoothies :)


  23. Julie #

    Dear Ryan,

    I am very pleased to see someone that actually answers posts! Bravo!

    I wanted to thank you for your wonderfully, informative site! Just this past Saturday I was talking to a friend who makes smoothies and I mentioned juicing.

    I was surprised to hear the negative comments. I am not a juicer, but all the news I ever heard was positive, most likely from juice makers etc.

    I was wondering if you could tell me what you know about the difference and about how juicing removes the fiber, unless you have an expensive juicer that can juice rinds etc.? I learned some valuable information and did a bit of research to find out more.

    Again thank you for your sharing your knowledge!

    God bless and Peace,

    • Karen #

      Hi Julie

      There is a lot of information about juicing ‘out there’ but perhaps the most recent and well known is the documentary Fat, Sick and Nearly Dead which details the health of an Australian – Joe Cross, the method and results of juicing and the effect on his health. There is also a web site:

      As for the fibre, there are basically 2 types of fibre insoluble and soluble. The insoluble fibre is the cell wall you can see and chew. This gets removed by juicing. The soluble fibre which you can’t see or chew remains in the juice so you get the benefit.

      You do need a juicer though not a blender which does smoothies. There are less expensive models from about $100 and they are quieter! Good first thing in the morning so you don’t wake the neighbours….

      It is a matter of taste which you prefer. Both help you get more fruit and veg into your diet which is a good thing.

      • kitty #

        Hi Karen (and Julie)

        Great information Karen. I just would like to add something. Yes a juicer is a great way to make juice with, but if you are still experimenting and you don’t know whether it is something you like to intergrate into your diet on a regular basis, or you just want to make a juice so-once-in-a-while, you can make juice with your blender. Just blend your ingredients well and strain them through any kind of nut milk bag or tea towel (take an old one, because it will discolor) or any kind of cloth (don’t use cheese cloth as you will squeeze out the pulp). It is not a perfect way but it definitely works. I juiced 30 days this spring (through Joe Cross) and for the first 2 weeks just used my blender. Worked great.

        This way it does not cost you any money to find out whether you are going to do this on a regular basis or not. However if you are going to make this part of your diet, start saving up and eventually buy yourself a good quality juicer. It is not worth it to buy a cheao one and struggle and for that reason not make any juices.

        Juices by the way, are a great instant multi vitamin. Great value and much better quality than the multis you buy. Much more powerful as well, but you should not live on them only. They should be part of a well balanced diet.

        • Karen #

          Hi Kitty

          Good idea. How about a sieve and coffee filters?

          How did you go on the 30 days? I did 15 days recently.

          • kitty #

            Hi Karen,

            A coffee filter does not allow enough liquid through and is too much work. The sieve does not do it for me either. I like a bag or cloth so I can sqeeze it and it goes a lot faster.

            With regards to the 30 juice fast; I lost 30 lbs, felt (and still do) amazing and have included juices as well as smoothies in my daily life. Did not plan for a 30 day fast, but starte with planning a 5 day and then carried on until my body told me to start eating solid food again.

            However if you want to do more than 15 days, make sure you talk to a professional. I am a holistic nutritionist and know what to look out for. It is not about the numbers, it is all about your health and what your body needs. Weight loss is also nice, but slower weight loss is easier to keep up with and to make it part of a healthy lifestyle

            Hope you had a possitive experience as well

            • Ryan Carmody #

              @Julie: Sorry for the delayed response. Was out of commission last week from what I suspect was food poisoning. No more seafood when eating out.

              Thanks for the kind words about my site. I see that Karen and Kitty answered your questions about juicing. The readers are what really make this site great :)

              It’s kind of buried, but the article below contains my thoughts on juicing verse smoothies:


              @Karen & Kitty: Thanks so much for answering Julie’s questions. Perfect timing considering my condition.


      • John V #

        Ryan, fantastic site. I just discovered it. Thank you.

        I have a quick question on my method of “juicing/smoothies”: I blend up all of my ingredients, and then just strain in through a regular kitchen strainer, as opposed to cheese cloth, etc. Thus, I am not trying to accomplish some sort of quasi-juicing, but rather think this is a great way to get all the benefits of smoothies (i.e. still retaining much of the fiber), without the nuisance of chewing through all the heavy chunks left over in my drink. I do this method because I generally blend up all the rinds in my smoothies, such as lemon and even banana skins, which leaves the concoction pretty thick.

        Would welcome your thoughts on whether you agree with my line of reasoning.


        • Ryan Carmody #

          Hi John,

          That’s an interesting strategy. As long as your strainer isn’t too fine and the majority of the portion of the smoothie you want to consume is making it through then I think you’re good. At the end of the day if this method works for you then I say stick with it.


  24. Sabrina Hamilton #

    I have a very restrictive diet and I am looking for a smoothie recipe that tastes good, can be used as a meal replacement and aids in weight loss. I am not supposed to consume wheat, gluten, dairy, eggs, soy, meat, canned foods, artificial sweeteners or any processed food. Are you able to provide two wonderful recipes that can cover breakfast and lunch?

    • Ryan Carmody #

      Hi Sabrina,

      These recipes from my post on losing weight with smoothies should to the trick:

      – 1 cup water
      – 1/2 medium avocado
      – 1/2 cup fresh or frozen blueberries
      – 1 tablespoon chia seeds or chia seed gel
      – 1/2 tablespoon coconut oil (increase to 1 tablespoon over the course of a week)
      – 1/4 teaspoon cinnamon
      – 1/2 tablespoon honey (optionally use stevia or maple syrup or 1/2 banana to sweeten)

      Mango Avocado Green Tea Smoothie

      – 1 cup green tea
      – 1 cup fresh or frozen mango chunks
      – 1/2 medium avocado
      – 1 cup spinach
      – 1/2 tablespoon coconut oil
      – A dash of sea salt
      – A little honey, maple syrup, or stevia to sweeten (optional, mango provides enough sweet for me)


      • Sabrina Hamilton #

        thank you Ryan … I will try them both.

  25. Karen #

    HI Sabrina

    Try this for breakfast

    ◾1 cup water or coconut water
    ◾1 banana
    ◾1 cup raspberries (or other berries – you can use frozen)
    ◾1 tablespoon nut butter (e.g. almond, cashew, or my favourite brazil/almond/cashew mix)
    ◾big handful baby spinach (trust me you won’t taste it)
    ◾1 tablespoon flaxseed (I grind it first as they are so tiny the blender can miss them)
    ◾squeeze lemon/lime Juice

    And try this for lunch:

    ◾4 stalks celery (depending on the size/age of the stalks you may want to adjust as it can be overpowering)
    ◾1 green apple
    ◾1 cup kale (use baby kale if you prefer. Like spinach you won’t taste it)
    ◾cucumber (I use a medium Lebanese cucumber about 6-8 inches)
    ◾1/2 lime (you can blitz the skin as well but this may be a bit bitter, try just adding the pulp and juice)
    ◾1/2 cup almond milk (or rice milk)

    Tip: start blending with the watery veg first (cucumber, celery) with the milk and add the rest as the mixture becomes more liquid.

    Or try this:

    ◾1/2 small/medium mango
    ◾1/4 avocado
    ◾1 cup blueberries
    ◾1 1/2 cups coconut water
    ◾big handful kale or spinach
    ◾1 cup pineapple
    ◾1 tablespoon coconut oil (I melt it first so it blends better)
    ◾1 tablespoon flaxseed (try grinding first or you could use LSA – a mix of ground linseed, sunflower seed and almonds)
    ◾1/4 teaspoon cayenne pepper
    ◾1 tablespoon lemon juice

    I don’t use any form of sweetening as I don’t think any of these need it. But you can add some if you like. Each of these is up around the 300 cal/1300kj mark which is good as a light meal replacement (not so great as a thirst quencher:))

    • Sabrina Hamilton #

      Karen all three of the recipes sound delicious. I will try all of them within the next week. Thank you for your response and suggestion. :-)

  26. Ron #

    Hi Ryan,
    I’ve got my wife hooked on smoothies and I will be making 2 in the mornings for both of us. I wasn’t sure how to make 2 of the same. Should I just increase the liquid so we both have about 8 oz glass? Or increase all the ingredients? We have different issues since I have to watch my sugar/carbs and she has high blood pressure. Do you think we can combine what we use for ingredients?
    Thanks for all you help

    • Karen #

      HI Ron

      If it were me I’d just double up on everything!

      If you just add more liquid you do increase the volume but you “water” down the nutritional value.

      • ron #

        It might be worth it to “water down” if I am using a recipe that would increase my carbs or sugar which my wife may not want or need.

  27. Hey from Wisconsin, Ryan! You’re info is SO awesome! I just made my first smoothie. I forgot to put the plunger thing into the top and sprayed my cabinets…heehee! Not too bad though, got it cleaned up quick but felt dumb. I used 4 different apples, 2 oranges, 1 stalk of celery (cut up), 2 different pears, 4 kiwi, and some orange juice. All of it organic. I planned to put in coconut but forgot…oh well, next time! I have a question for you though. After watching an ‘expert’ on eating fully raw, what she said kind of stumped me. Is it ok to eat a whole meal via a smoothie (like lunch) made with lots of fruit? She said since the sugar isn’t processed (it’s simple) that it is better for diabetics and such. I am not diabetic but I got to thinking about how sweet some fruits are. It doesn’t bother me a bit- I just don’t want to be doing it every day and it be unhealthy. Thanks Ryan!!!

    • Karen #

      Hi Jackie

      I agree with Kitty. 12 pieces of fruit (not including the orange juice) it a lot of fruit! Also keep in mind that you will absorb it more quickly than if you eat that amount. I doubt that a diabetic would consume that amount of fruit at one sitting!

      I would also suggest that a smoothie, although usually healthy, will cause weight gain if eaten in addition to your usual diet. I would suggest using as a meal replacement instead. Also do as Kitty suggests and change the composition by reducing the amount of fruit, upping the vegie content and adding a healthy fat to make it a more balanced meal. For more liquid try using coconut water (or milk) instead of the orange juice or any of the milk substitutes (almond, rice, coconut etc) if you don’t use dairy. There is also plain water if you like.

      Good luck with your experimentation.

  28. Hi Jackie

    When I look at the list of fruit you are adding to your smoothie and only 1 stalk of celery and no healthy fats, it looks like there is a lot of sugar in that smoothie of yours. You also added orange juice and that has even more sugar. I would use less fruit, no juice ever (lots of flavour from the fruit already). I would add healthy greens (spinach, kale, beet greens, romaine lettuce), cucumber etc. I would also add a healthy fat like some avocado (1/4 – 1/2), some nuts or seeds, chia seeds, hemp hearts, flax seeds, coconut (oil, cream, milk, shredded meat etc). This way there is more nutritional value, lots of fiber and healthy fats and protein that will slow down absorbtion and less sugar.

    You don’t want to drink a smoothie too fast, just because you don’t have to chew it does not mean you don’t need to mix your enzymes in (the saliva in your mouth). So move it around in your mouth before swallowing, one sip at the time. This will also slow down absorbtion.

    Just because you don’t have any problems with a high amount of sugar does not mean that this will stay that way in the future. Like you said “I just don’t want to be doing it every day and it be unhealthy”

    Hope this helps

    • Ryan Carmody #

      You took the words right out of my mouth, Kitty. Thanks for your thorough and quick reply to Jackie’s question.

  29. Raynita #

    Thanks for this, you are of great help. I greatly enjoy your insights.
    Any smoothy combinations for loosing a few kilogramms/pounds?
    Thanks much.

  30. Samantha #

    Hi there, my daughters and I have decided to go as natural as can be to get as healthy as possible. We have been looking into smoothies, super fruits, and changes in our daily routines. I for one do not eat much, but my intake is not the healthiest which has given me a little extra weight that I’m ready to be rid of. I have learned one way to make up for lost meals is to have a super fruit smoothie. However i have a small issue I love bananas but I’m allergic to them, and I love chocolate. U wouldn’t happen to have any suggestions as far as a smoothie goes for chocolate super fruit smoothie? Is there a banana flavored thickener, or something else I can use to make my smoothie more creamy? I was told if I added coconut oil, cocoa powder, goji berries, chia seed, and a small amount of vanilla almond milk makes for a good smoothie. Do u have any suggestions to add to that mix?

    • Ryan Carmody #

      Hi Samantha,

      Great move by you and your daughters :)

      Try substituting avocado for the banana. It obviously won’t lend the same taste, but will result in thicker, creamier smoothies. The recipe you listed above looks great. Try adding 1/3 avocado and use about 1 cup of almond milk. Additionally, try adding 1/2 cup of blueberries, strawberries, raspberries, or blackberries.


    • HI Samantha,

      Adding to Ryan’s answer and keeping the “Guidelines” in mind, another great way to add the smootheness is by adding either a mango, nectarine or peach to the smoohie. They do add great flavour.

      I understand that you are looking for banana flavour, but since you are allergic you cannot have the real ones. However banana or any other fruit “flavoured” addition is actually not a good option. Anything that has been flavoured has gone through a chemical process and that is not what you are after in a healthy smoothie (or any other food actually). In the end, for me, it is not worth the flavour if the end result has ingredients that are not 100 % natural.

      If you are interested in finding out what people can do when they flavour foods go to a youtube video from 60 Minutes, called the Flavorists. This is a about 12 minutes where they explain how they get to the flavours. I found it eye opening.

      • Ryan Carmody #

        Thanks, Kitty.

        That 60 Minutes video was very eye opening and quite scary. I’ll be extra dutiful in avoiding “natural flavors” going forward.


  31. Dianne #

    Hi Ryan,
    I got your book last week started on the smoothies for one meal a day and finally after about a month I lost 3 lbs. I’m so thankful! I was starting to think I was never going to lose any weight.
    So in total within 5 months I’ve now lost 24lbs. Thanks for all the good information.

    • Ryan Carmody #

      Hi Dianne,

      That’s fantastic news – way to go! Real weight loss takes time. Most gimmicky diets result in more rapid weight loss, but the weight lost is eventually gained back and then some.


  32. Lise Anne #

    Very helpful site Thank you! I am trying to figure out what liquid to use in my smoothies. I cannot use banana and I am on a strict no sugar of any kind other than small amounts of organic fruit that being said I use spinach, avocado, a date chopped up. I add maca powder and hempseed, blueberries and apple or peaches small amount. Now here is what I am not sure anymore to use for liquid! I can’t do store bought organic (rice milk, almond milk ect all have guar gum or xanthan gum (allergies ) can’t use fruit juice because of its sugar! Water is so bland could you recommend a tea that would go well with the above? I can only use green tea in moderation so I am really perplexed! Anyone with suggestions? I am a sponge waiting to absorb :). THANKS

    • Ryan Carmody #

      Hi Lisa Anne,

      In case you haven’t already, please see Karen’s response below. She nailed it :)


    • Hi Lise Anne

      To add to the other information you are have already received I like to add the following; You can add kombucha to your smoothie. You either make your own Kombucha or you can get your hands on kombucha from a health food store (raw and not pasteurized) either of them are a great way to add liquid with flavour to your smoothie. And besides the flavour, kombucha adds healthy, probiotic bacteria and so is a winner in all sense. I use it in most of my smoothies and love it

      With regards to almond milk. I am a lazy person as in, if I want a nut milk in my smoothie, I will never make it first and then add it to it. It is really as easy as Karen mentioned. Nut milk is nuts and water and if you like, you can add things like dates and vanilla to it. So what I do is I add some almonds to my smoothie ingredients and water for the liquid ( and vanilla if I feel that the smoothie needs it). Then I blend it together with all my other ingredients. No need to make the almond milk first. It will make it while you are making your smoothie. I don’t strain my nut milks unless I would drink it plain or would serve it in tea or coffee. I don’t mind to have the pulp left in my nut milks if it goes into a porridge or as part of my smoothie. The pulp has nutritional value as well and you wouldn’t notice it in the smoothies at all. I would hate to lose out on that.

  33. Karen #

    Lise Anne

    You are not making it easy for yourself are you:-). Well you could always make your own nut milks it is not hard at all e.g. for almond milk:

    1.Soak almonds for at least 12 hours in water with ½ tsp sea salt. …
    2.Drain and rinse almonds well. …
    3.Mix almonds and water and blend on high speed for 2 minutes until smooth and creamy.
    4.Strain mixture into a large bowl through a sprout bag, cheese cloth or kitchen towel.
    5.Put mixture back into blender with vanilla, soaked dates, or other sweetener e.g. stevia if desired.
    6. Refrigerate

    Or you could use any of the herb teas – these are not made with ‘tea’ try rosehip, blackcurrant, lemon & ginger etc They are usually widely available in supermarkets in small packs of 10 bags so you could go through the range to find one you like. Also try white tea. It is milder than green tea, less ‘processed’ and less caffeine but very beneficial.

    Hope this helps.

  34. Lea #

    Thank you for all your wonderful smoothie tips. I’ve been having smoothies every morning for about 8 years or so. I like the natural sweet fresh flavor of fruits and prefer not to add any sweeteners. I add many of the various add ons that you suggested but had forgotten about a lot of others too. Thank you for the reminder! I like to add greens also and discovered when adding kale it tastes better in a blueberry smoothie as opposed to a pineapple smoothie. I think the stronger flavor of the blueberries help to hide the flavor of the kale a bit more.

    • Ryan Carmody #

      Hi Lea,

      You’re very welcome – always nice to hear when fellow a smoothie enthusiast is finding value in my content and tips. You’ve been making smoothies for about a year longer than me :) I agree on the kale and blueberries (an ingredient I use very often). Fruit provides just enough sweetness for me too.


  35. Hannah #

    I often use frozen bananas as my base, because it helps make the drink cold and I means I don;t have to refrigerate first. But I’m having trouble finding ingredients that overpower the taste of banana. This morning for example, I used half a frozen banana and even after adding a whole mango and 3 oranges, it still tasted more of banana than anything else.

    Any tips or advice would be appreciated!

    • Ryan Carmody #

      Hi Hannah,

      It’s hard to mask or hide the strong taste of banana. My best advice is to simply omit it. Frozen mango chunks and other frozen fruit should help chill your smoothie.


  36. Colleen #

    Hi Ryan,
    I’m pretty new at smoothie making, but I love them.
    I have one to two a day replacing breakfast and lunch. Always with greens in. then sometimes for diner I just have a small piece of meat and a small amount of potato, sweet potato, pumpkin or bread for crabs as I’ve had my other veg and fruit in the smoothies. I love ginger in them too. I have also found, because I like to use quite a bit of greens, to counter the bitter taste I add about a tablespoon of lemon juice. Works for me. Others may need to start with a tap and add bit by bit to suit them.
    Cheers for a great service.
    Regards Colleen.

    • Ryan Carmody #

      Hi Colleen,

      Great to hear your smoothies are going well. Ginger and lemon juice are excellent ingredients. I second Karen’s response below. There’s a cornucopia of vegetables to include with your dinner.


  37. Karen #

    HI Colleen good to hear you have ‘found’ the smoothie and going well. I would just caution you about your evening meal. Don’t leave out having more veges with your meat. There are many valuable vegetables that generally lack smoothie potential e.g. zucchini, eggplant, green beans, red and white cabbage, mushrooms, peppers, broccoli/broccolini, sprouts, squash, tomatoes, cauliflower, carrots, don’t forget the salad greens – lettuce, rocket, raddiccio, raddish, yellow and red beetroot, etc etc. Putting greens in your smoothies is great but we need a wider range of vegetables. We also need to eat more – 5 vege serves a day is the ‘official’ recommendation but there are those who would advocate for 7-9 serves or even more. Depending on what you are putting in the smoothies you could be having a high proportion of fruit. Adding more veges to your diner will help redress the balance. Good luck

  38. Hi Ryan, looking for smoothies as snacks under 150 calories–I think size-12 oz is what makes it lower in calories–I have trader Joes frozen tropical fruit and coconut water, some kale, might have some coconut extract, vanilla– any ideas for low calorie light snack smoothies that I can make in my new ninja?? thank you

    • Ryan Carmody #

      Hi Shelley,

      Most of the recipes on my site are around 300 calories; so you could simply cut those in half. The ingredients you mentioned would probably be around 150 calories in a 12 oz smoothie. Check out (free) for calculating nutritional information including calories.


  39. Ved #

    Hi Ryan, Thank you so much for the step by step information about smoothie making. I am gonna start my own Mobile Juice and Smoothie bar. I was I’ll bit tensed that how will i go with the concept even though it is new in my hometown but now after reading on your website i’m pretty sure that i’ll make a difference in the market.

    Thanks & Regards

    From India

    • Ryan Carmody #

      Hi Ved,

      You’re welcome. Feel free to use my information and content to offer healthy smoothies to everyone in your hometown. Good luck!


  40. Amy #

    Love love this info I’ve been researching the past week which is the best blender to buy can’t wait to start making smoothie trying your recipes especially making them for young kiddies

    • Ryan Carmody #

      Welcome aboard the healthy smoothie train, Amy :)

  41. ron #

    Since most recipes have 1 cup liquid and are for 1 serving, can I increase liquid to 2 cups without increasing ingredients? Will the nutritional values still be adequate?

    • Ryan Carmody #

      Sure you can increase the liquid to two cups if that’s your preference, Ron. Nutritional values won’t change much and will remain the same for water.


  42. Cara #

    Hi Ryan,

    When I blend my smoothie for an extended time, to make sure everything is smooth, my smoothie gets this pudding texture to it and is gross to drink. Do you know why this happens?? This morning I put in 2 oranges, kale, a banana, tahini and almond milk and I ended up with that weird pudding texture after blending it for awhile. Same thing happened the other day when I made a blueberry smoothie.

    • Ryan Carmody #

      Hi Cara,

      I’m not entirely sure what you mean by a pudding texture. Is it too thick, too runny, too foamy? Typically a poor texture is from not enough or too much liquid. Try using less or more to see if the resulting texture is more pleasing to your palate.


      • Cara #

        After I blend my smoothie and let it sit for about 10 minutes, it gets into a solid form, almost like jello. Can this happen from over blending your smoothie? I usually use the preset on my Vitamix 750 twice to make sure everything is fully blended.

        • ron #

          Sounds like almost too cold or has chia seeds which you didn’t mention you used.

          • Cara #

            I didn’t place any chia seeds in either smoothie and all the fruit I used was fresh, not frozen.

  43. ron #

    I blend for 30 seconds but never more than 45. I use a Nutribullet 600 and mostly use some frozen fruit. Only issue I had was using coconut oil with cold fruit but now add coconut oil after the mix and then another 15 seconds.

  44. Michelle #

    What can I add to a smoothie if it comes out too sweet?

    • Ryan Carmody #

      You’ll actually want to remove something if your smoothie is too sweet. Either cut back or cut out any sweetener or reduce the amount of sweet fruit in your smoothies if too sweet.

  45. Rachelle #

    Hi Ryan,

    Ok, I’ve been on your site for several hours now and am very intrigued about the higher healthy fat content concept. I’ve been wanting to start doing smoothies for a while now but I heard from a friend that her doctor recommended that she shouldn’t drink her fruits and veggies. That basically when you chew them it takes the body longer to digest them, thus keeping you fuller for longer. So I searched “are smoothies good for you” and your site came up first! What a mind bender.

    So, a few questions: I notice that you recommend either avocado or coconut oil in almost every recipe. You see I’m still not on the “coconut oil, milk, meat etc.” train is good for you, even though I read your article and quite a few others on your site. The other thing is that avocados are very expensive here and would cost a fortune if I was doing a smoothie once a day.

    Some of your comments say there is no substitute for avocado or coconut and them some say you can replace them with nut butters, etc.

    I have a very hard time swallowing anything gel-like so chia seeds and gelatin are out.

    I’m also a very picky eater and am very nervous to add veggies to my smoothie because I really don’t want a bitter smoothie.

    On top of that I am trying to lose an initial 22 lbs and then an additional 35, so I have a long way to go. You only have just a few weight loss recipes so I was wondering if you could work on some more. For adapting recipes I find on my own, what makes a smoothie a “weight loss smoothie?”

    I know, my message is turning into a book but can you list absolutely everything that would be a good substitute for 1 Tbsp. of coconut oil.

    I feel like I need to email you I have so many questions but this will have to do for now. It might be easier to just email me so feel free to do that if necessary.

    Thanks so much for site. It’s really made me think twice about whether smoothies are good for you or not.

    Thanks Ryan!

    • Ryan Carmody #

      Hi Rachelle,

      I appreciate you taking the time to read through my site before posting your questions. There’s 4 years’ worth of content; perusing it all definitely takes time :)

      Avocados can be expensive depending on where you live. I can usually procure large organic ones for under $2, which are good for two smoothies.

      I feel for anyone who can’t do avocados for whatever reason because I absolutely love them. There really is no viable replacement for an avocado and the creamy texture it brings to a smoothie. Nut butters, chia seed gel, and gelatin are the best alternatives, but average ones at that.

      Coconut oil is my favorite smoothie fat source along with avocado. I typically do both. Lately, I have been using ghee in place of coconut oil – it’s the best replacement, IMO. Look for more ghee recipes in the future. Butter is also a viable replacement, but doesn’t blend that well and I prefer it in elixirs.

      For weight loss smoothies there’s really two primary requirements – don’t use to much sweet fruit and added sweetener as sugar-bombs only lead to weight gain, and get enough healthy fat in your smoothie. If you’re not sold on a high fat diet, which I wasn’t at first either, give it a try for a month and see how you feel. You can always go back.

      Simply omit greens from your smoothies to start. If you want to add them in start with small amounts of baby spinach – you probably won’t even taste it. Eventually, you could try kale or other more bitter greens.

      I hope I answered all of your questions.


      • Patty Schniederjan #

        Ryan, I suck at making smoothies! I am fixing to open a cafe making acai bowls and smoothies but I can’t seem to get the recipe down to make them taste delicious!

        I need help!! please tell me for a 10 and 16 oz plastic cup. how much liquid? I tend to end up with 32 oz when making a 16 oz cup and they don’t even taste good! lol. how much frozen fruit? how much fresh fruit? how much in seeds? how much in butters? like almond and peanut and coconut oil? how much in greens like baby kale and baby spinach? 3-4 leaves each?how much sweeter and proteins? I added 1/2 a avocado and my smoothie was disgusting lol I don’t really need recipes I need basic measurements for the ingredients so I can make them good and sale-able and give my employees a basic recipe guideline to go by. make sense? can you please email me? I may not find this thread again.. Thank you sooooooooooo much!!!

        like for 16 oz. and same for 10 oz.

        how much liquid, like juice, milks, waters?
        should I use sweet, unsweet, vanilla or chocolate nut/seed milks?
        how much frozen fruit?
        how much fresh fruit? is it a good idea to use fresh and frozen in same smoothie?
        how much banana? better fresh or frozen?
        how much ice, if any?
        how much sweeter?
        how much seeds? hemp, flax, goji, eat
        how much protein?
        how much butters?
        how much in greens?
        how much avacado?

        • Ryan Carmody #

          Nobody sucks at making smoothies, Patty.

          That may be the most questions asked in one comment ever. Guinness?

          I’ll email you.

  46. Dylan #

    Hi Ryan my name is Dylan and i was just wondering if you could give me a delicious recipe for the ingredients i have.

    Greek yogurt (plain)
    Silk almond milk (unsweetend)
    Orange juice
    Coconut oil (cold pressed 100% virgin)
    Raw shelled hemp seeds
    Milled flaxseed
    Chia seeds (whole white)

    • Ryan Carmody #

      Sure thing, Dylan. Try these combinations:

      1 cup almond milk (or 1/2 cup almond milk and 1/2 cup orange juice)
      1/2 avocado
      1 cup spinach or kale
      1/3 cup Greek yogurt
      1 teaspoon coconut oil
      1 tablespoon hemp seeds
      1 tablespoon chia seeds or flax seeds
      1/2 teaspoon fresh grated ginger or ginger spice
      1/2 tablespoon honey (unless the orange juice provides enough sweetness)


  47. Dylan #

    Thank you so much i will try this tomorrow morning, really appreciate it because the first one i made wasnt very drinkable :) ps love your site.

  48. Dylan #

    Sorry Ryan its Dylan again i forgot to add to my list green apples and i also have 1 bag of mixed frozen berries and 1 bag of frozen strawberries and bananas.

    How should i go about making a delicious smoothies with the 3 added ingredients now?

    • Ryan Carmody #

      You can add 1/2 cup frozen berries, 1/2 cup frozen strawberries, 1/2 banana, or 1/2 apple to the recipe above.

  49. Dylan #

    Thanks so much for your time, its greatly appreciated.


  50. J R #

    Ryan, I am looking to start making smoothies. I am a type 2 diabetic on insulin. I am 70 yrs old, need to lose weight. I have no idea where to start. The more I read the more I get confused. I would greatly appreciate your advice.

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