The perfect smoothie

Tips on how to be a Smooth(ie) Operator – Smoothie

Your guide to the perfect smoothie-Green alkaline smoothie with wheatgrass, raw organic elderberry superfruit with spirulina puree, coconut flesh and cold-pressed ginseng, kale, and spinach activated almond milk with turmeric…  you got this, right?!?!?

Smoothies are serious business. Designer juice bars are all the rage, and social media pages are bursting with pictures of mason jars full of healthy, vibrant liquid goodness, garnished with a sprinkling of goji berries and a striped paper straw.

Don’t get snowed under by any smoothie-related confusion – below are all the things you need to know, to make a top-notch, whiz-bang blended brekkie.

Get prepped

Prep all your fresh fruits and greens on the weekend and dividing up into zip-lock bags or jars. Store in your fridge or freezer so you’ve got everything you need to be prepared for the week ahead. When you’re ready to go, whip out one portion and mix away (don’t add your liquid until you’re ready to blend).

Smoothie Sneak-ins

Smoothies aren’t all about fruits: they’re an easy way to incorporate more veggies into your (or your child’s) diet. The flavour of antioxidant and vitamin-rich greens like spinach, kale and celery are subtle enough not to affect the taste, however, it will change the colour of your drink (hence, green smoothies!).

Smoothie dos

Ensure you’ve got plenty of goodness in your smoothie by including at least two of the following: good fats (nuts, coconut oil, avocado), protein (natural yoghurt, protein powders, peanut butter), fibre (oats or chia seeds) and fruit high in energy (banana, grapes, oranges or cherries). Smoothies are generally thicker than juices, however, if you want a thinner version, opt for fresh (rather than frozen), juicy fruits like oranges or grapes, add a couple of ice cubes or use coconut water, almond milk or even cooled brewed tea.

And a few smoothie don’ts

There’s no need to go overboard with a barrage of hippy ingredients (I’m looking at you, bee pollen and maca powder, even though you are a bit delicious…). Our mantra (as always) is to keep things simple. That said, don’t be afraid to experiment with your ingredients. Try different greens, fruits, and liquid bases until you find what works for you. You may end up with some NQR combinations, but for each too-thick, too savoury or too-green concoction, you’ll be rewarded with the surprise of the perfect mix.

Banana Breakfast Smoothie


  • 1 cup reduced-fat milk
  • 2 scoops vanilla whey protein powder
  • 1 tbs rolled oats
  • 1 medium banana
  • 1 ice cube

Put all ingredients in the blender and whiz for a few minutes, then serve.

If you think bananas are just for monkeys, think again.

  1. Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin — the happy-mood brain neurotransmitter.
  2. Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
  3. Protect against muscle cramps during workouts and night time leg cramps by eating a banana.
  4. Counteract calcium loss during urination and build strong bones by supplementing with a banana.
  5. Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation.
  6. Bananas reduce swelling, protect against type II diabetes, aid weight loss, strengthen the nervous system, and help with the production of white blood cells, all due to high levels of vitamin B-6.
  7. Strengthen your blood and relieve anemia with the added iron from bananas.
  8. High in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.

The freezer is your friend

Frozen berries, mango, pineapple and grapes are great to have on hand for when the fruit bowl is looking a little sad and empty.

Frozen bananas are a blessing in disguise, adding an ice-cream-like texture (which can also be achieved with a scoop of avocado). If your bananas are starting to brown on the bench, peel them, break them up a bit, and pop them in the freezer in an airtight container.

You can even freeze your greens. Kale and spinach can be frozen in a ziplock bag, then whizzed (don’t thaw, or they’ll go mushy).

Need some tips? Contact me here, happy to talk smoothies until the cows come home 🙂 Lx

Lindsay Carter Nautropath

Naturopathy is a holistic approach to wellness and health. Lindsay works to support women experiencing PCOS and acne.


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The information contained throughout this website is not intended to diagnose, treat, cure, or prevent any disease. The information provided on this site is not intended as a substitute for advice from your physician or other healthcare professional. Please consult with a healthcare provider before making any changes to diet, supplements, medications, lifestyle, or if you suspect you might have a health problem.