Smoothies That Pack a Nutritional Punch

Smoothies are one of my favorite things to drink and I have one almost every day. They are quick and easy to make, and I can have one as a snack, or as a complete meal–breakfast, lunch, or dinner. They are great for a pre-workout snack or even as a post-workout snack. I can drink a smoothie if I’m at home working or if I’m running out the door to an activity.  I can even prepare one in advance and keep it in the fridge until I need it. I can’t think of anything else I would rather have on any day of the week than my smoothie. Okay, so you get the point, lol, I love smoothies! 

And to be clear, I’m not talking about smoothies filled to the brim with refined sugar and unhealthy calories. 

I’m talking about the smoothie that can fuel your body with energy and nutrients, keep you satiated for several hours, keep your blood sugar balanced, and best of all fuel your body and brain so you will be alert, focused, and emotionally healthy. Yes, a healthy smoothie can do ALL of that if you make it right. 

So, what determines that a smoothie is healthy?

First, you need a variety of high quality ingredients like the ones that I will be mentioning below. And when picking out your ingredients, think lean protein, healthy carbohydrates (fiber), and healthy fats. 

Lean Protein + Healthy Carbohydrates + Healthy Fats

I have a couple of healthy protein powders that I like, but you don’t always need to make a smoothie with protein powder. You can use ingredients like grass fed collagen, marine collagen, full fat Greek yogurt, almonds, almond butter, or pumpkin seeds for your protein. 

Healthy carbohydrates like a handful of spinach, kale, or frozen cauliflower, raspberries, strawberries, wild blueberries, or even a banana. Tip: I like using frozen ingredients when possible.

I also love to add healthy fats like coconut oil, MCT oil, coconut butter, avocado, walnuts, almonds, almond butter, flax seed, and chia seeds. 

You can also “add-in” some pretty healthy nutrients like cacao powder, cacao nibs, chlorella, chlorophyll, acai powder, pomegranate powder, and hemp seeds.

Here’s how to make your healthy smoothie:

You start with your non-dairy liquid base of choice like almond milk, macadamia milk, oat milk, coconut milk, or even filtered water. And then your combination of lean protein, healthy carbs, and healthy fats. Your yummy add-ins come next. You can drink unsweetened or sweetened to your taste with a fresh date or two, a dash of pure organic stevia, monk fruit, coconut sugar, honey, or maple syrup. 

And don’t even get me started on the smoothie combinations of lean protein, healthy carbs, and healthy fats. The combination possibilities are endless!

Here are just a few of my favorites:

Blueberry Bliss

  • 8 ozs. almond milk (or any milk of your choosing!)
  • 1 T almond butter
  • 1 cup wild blueberries 
  • 1 handful spinach
  • ½ of an avocado
  • Dash of stevia 
  • Blend all ingredients together, adding more liquid as needed for desired consistency.

Crazy Coconut Surprise

  • 8 ozs. coconut milk (or any milk of your choosing!)
  • 1 scoop vanilla protein powder
  • 1 banana
  • 1 cup pineapple
  • 1 handful of frozen cauliflower
  • 1 T coconut butter
  • 2 dates, pitted
  • Blend all ingredients together, adding more liquid as needed for desired consistency.

Chocolate Delight

  • 8 ozs. macadamia milk (or any milk of your choosing!)
  • 1-2 scoops grass fed collagen
  • 1 banana
  • 1 handful of spinach
  • ½ of an avocado
  • 2 T cacao powder
  • Maple Syrup
  • Blend all ingredients together, adding more liquid as needed for desired consistency.

I’m often asked by my clients for healthy food options, and even though you drink a smoothie, I’m convinced that if it is made right, it can be one of the healthiest foods we consume in a day. I’m often surprised by how many people have never made a smoothie. I hope you will give it a try and, please, let me know what you think. I would also like to know how you made yours and what ingredients you used.

With smoothie love,


Debbie Whitehead is a licensed professional counselor (M.Ed, LPC), certified personal trainer (CPT), and certified nutrition coach. She owns a practice in Plano, Texas where she helps clients break free from trauma and live a beautiful life – mind, body, and soul.