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Make The Perfect Smoothie With This Beginner’s Guide


Not everyone knows how to make a smoothie. We discovered this in a very unscientific poll in our office. Instead of deferring to the pros at your local juice bar, this foolproof guide will have you blending up healthy drinks in your own kitchen pronto.

TRY: spinach, kale, CHARD

By adding leaves first, larger chunks won’t get stuck in the blades and everything will blend more easily. You can trust your smoothie won’t taste like salad with a packed cup.

TRY: beet, celery, CARROTS

Tailor these nutrient boosters to your liking and cut into chunks (about cup per serving), but keep the skins on everything—more fiber!

TRY: apple, orange, CUCUMBER

A small layer of fruit can add a fresh dimension. Cucumber doesn’t add a lot of flavor, but it’s a great low-calorie filler if you really want other flavors to shine. Use cup.

TRY: tart cherries, blueberries, STRAWBERRIES

Instead of ice, use frozen fruit and you won’t dilute the taste. You can buy a bag in the grocery store or freeze your own when your favorites are in season. Add 1 cup per serving.

TRY: avocado, coconut butter, BANANA

You need something with a smooth texture to help the consistency go from a little gritty to creamy goodness. Just banana or a slice of avocado (both can be peeled and frozen in advance) is enough, but use more if you want to add flavor.

TRY: organic milk, coconut water, almond milk, WATER

Keep it simple with a slosh from your tap! If you have other liquids you feel like using, go for it. Add about 1 cup depending on how thick you like it.

After adding everything to your blender (measurements are for 1 serving), start on a low speed and work your way higher. As the frozen chunks break down, run on high for up to 1 minute to get everything smooth. Taste and serve. When in doubt, add more fruit!

No! If you include too many ingredients, your smoothie may be more science experiment than tasty concoction. Start slowly by adding one ingredient per layer (we used the bold ones). As you gain more confidence in the process, you can get more creative.

We also have recipes galore here on the website!
A Smoothie So Good, It Could Be Dessert
Recipe: Pitaya Smoothie
The Easiest Green Smoothie Recipe Ever
A Post-Run Smoothie That Tastes Like Chocolate Covered Cherries
Green Monster Smoothie
Recipe: Perfect Post-Run Smoothie

Nicki Miller

Nicki Miller

Nicki Miller is the managing editor for Women's Running and spearheads our nutrition coverage. She’s an avid runner but also loves cycling (both on and off-road), yoga and all kinds of crazy videos to do at home. Formerly the editor of Martha’s Vineyard Magazine, Nicki started her journalism career at The Washington Post. Her first races were duathlons (run, bike, run) in her twenties with her husband, and then triathlons, completing the White Lake Half Ironman in North Carolina. Since joining Women’s Running in 2013, she’s been more focused on half marathons and trail running. Some of her proudest moments have been running the Boston Marathon (first 26.2), and becoming an RRCA certified running coach and helping others take up the sport.