Dos and Don'ts of Breakfast Smoothies

With the right blend of ingredients, a smoothie can be a nutritional powerhouse—full of antioxidants, minerals, vitamins, and protein. Just a few misguided add-ins, however, and you’ve got a high-calorie, sugar-laden dessert on your hands. To ensure your blend is both delicious and nutritious, follow these simple smoothie tips.

DON’T: Throw everything into the blender.

It’s easy to think of a smoothie as a free-for-all, tossing in handfuls and drizzles of various ingredients. But this carefree method is destined for danger, adding calories, sugar, and fat to your drink.

DO: Measure your ingredients.

Measuring ingredients will keep the nutrition stats in check, while also ensuring a good solid-to-liquid ratio.

DON'T: Add fruit juice.

The liquid component of a smoothie is essential—it’s what helps the ingredients blend with ease. Fruit juice is a popular choice, but using it can load your smoothie with sugar.

DO: Use Greek yogurt or coconut milk.

Plain low-fat Greek yogurt and light coconut milk are optimal choices for creating healthy, creamy smoothies. Greek yogurt provides a boost of protein, while light coconut milk adds a hit of rich flavor and creamy texture.

DON’T: Reach straight for kale.   

We’re all about adding greens to our smoothies, but don’t dive into kale right away. If you start with such a bitter green, you may be tempted to pile on too much sugar.

DO: Start with spinach.

It’s easy to mask the flavor of spinach, making it the perfect choice for green-smoothie starters. Once you’ve acquired a taste for greens, begin branching out to kale or parsley.

View: Green Smoothie Recipes

DON’T: Pour in protein powder.

Protein powders are often filled with highly processed ingredients more suitable for bulking up. Use natural sources of protein instead to help sustain your energy throughout the day.

DO: Try nut butters, flaxseeds, or tofu.

A small dose of peanut butter or a tablespoon of flaxseed is a healthy way of adding protein to a smoothie. Silken tofu is another great option and blends easily with other ingredients.

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DON’T: Add sugar to your smoothies.

Avoid adding sugar to your smoothie in any form, whether it comes from canned fruit or flavored yogurt. Sugar will do little to satiate hunger, and you’re likely to crash later in the day.

DO: Sweeten smoothies naturally.

Fresh or frozen fruits should naturally sweeten your smoothie, but if you need an extra dose, try adding beets or dates.

DON’T: Drink a second serving.

If you’re using a smoothie as a meal replacement, it’s natural to think you’ll need a larger portion. But even if you’re only adding more fruit, the calories and sugar can creep up quickly.

DO: Add heartier ingredients.

To keep you feeling full long after your smoothie, try adding ingredients such as avocado or oats. Both are great sources of fiber.

View Recipes: Avocado Smoothie, Citrusy Banana-Oat Smoothie

DON’T: Resort to sweet.

If you’re looking to add more flavor to your smoothie, don’t immediately turn to sweeteners.

DO: Branch out.

Herbs, spices, and extracts can make a world of difference. Fresh grated ginger adds a warming touch, while Sriracha brings a little heat.

View Recipes: Ginger, Berries, and Oats Smoothie, Spicy Bloody Mary Smoothie

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