SUPER SHAKES: How to Build the Ultimate Smoothie

Looking for something that is convenient, nutritious and not to mention delicious? Try a Smoothie!

Smoothies are great because they are so versatile, you can literally make any combo you want, and are jam-packed with nutrition. But, buyer beware! The smoothies you see at Juice Bars and Fast Food restaurants are often packed with sugar, clocking in a more calories than a meal and will add inches to your waist, not help take them away. The best part about making your own smoothie is that you are in control of the ingredients and the portion sizes, and you can take them with you when you’re on the go. Keep on reading to find out how to make your very own SUPER SHAKE! You will also find my go-to recipe at the end. Happy blending!

*A ‘good’ blender is very helpful when making smoothies. A good blender will make sure all the food you put in the smoothie gets blended up and will crush ice without a problem. I use a Ninja Ultima – one of the best purchases I’ve ever made!*

Choose one or two items from each step below:

Step 1 – Choose a liquid:

  • Water
  • Milk (dairy or non-dairy, use unsweetened when possible)
  • 100% real fruit juice

Aim for ¾ cup to 1 cup of liquid (enough to blend). Less liquid = thicker shake, more liquid = thinner shake. You can also add ice cubes (in addition to the liquid).

Step 2 – Pick your protein:

  • Whey, casein, rice, hemp or pea protein (one or two scoops, choose serving size accordingly)
  • Greek Yogurt

You will want to make sure that the protein you use is easy to digest, tastes good and mixes well. If using a powder that you are unfamiliar with, mix with water or milk first and take a taste/mixing test.

Step 3 – Pick a veggie:

  • Dark leafy greens: Spinach (tasteless) or kale
  • Carrot
  • Beets or beet root
  • Cucumber or celery
  • Pumpkin (pairs well with vanilla flavours)

Use 1-2 handfuls. Option to use a powdered greens supplement.

Step 4 – Add your fruit:

  • Any kind of berry
  • Banana
  • Dates (pits removed)
  • Pineapple
  • Pear
  • Apple

Use 1-2 handfuls or 1 cup. Fruit can be fresh or frozen.

Step 5 – Pick a healthy fat:

  • ¼ an avocado
  • Flax/hemp/chia seeds
  • Nut butter

This is a small serving – 1 or 2 thumb sized servings


  • ½ cup water and ½ cup orange juice
  • 1/3 cup Greek yogurt and 1 scoop Neolife Shake or ½ scoop Veg Essentials
  • 1 handful spinach and 1 cup frozen mixed berries
  • ¼ avocado and 2 tsp chia seeds
  • Plus enough ice cubes to create the desired consistency

Blend all ingredients together and enjoy! Smoothie is pictured.




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