The formula for a Perfect Smoothie made simple
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The formula for a Perfect Smoothie made simple

Perfect Smoothie

Sip Your Way to Health: The 10 Commandments of Crafting the Perfect Smoothie

Are you stuck in a breakfast rut? Do your midday snacks leave you feeling less than inspired? Well, prepare for a tastebud revolution.

Smoothies are the secret weapon of the health-conscious. They’re the undercover superheroes of meals—unassuming yet packing a nutritional punch. They’re versatile, portable, and ready faster than your morning alarm snooze. Whether you’re a breakfast skipper, a dessert devotee, or a post-workout snack aficionado, smoothies are about to become your new culinary crush.

But hang on, we’re not talking about just any smoothie. We’re talking low-carb, blood sugar-friendly, taste-bud-tingling smoothies. The kind that requires a blender with more horsepower than a race car. Ready to dive in? Here are the 10 commandments of smoothie perfection.

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1. Thou Shalt Not Skimp on Liquids:

Unless you fancy slurping your smoothie through what feels like a straw with the diameter of a toothpick, you need the right liquid base. Think :

  • unsweetened nut milk (no seed oils, thickeners, or stuff with long names, please!)
  • full-fat coconut milk
  • Green tea or unsweetened kombucha tea (a nice twang can go sour so watch it)
  • or even plain filtered water if using a good amount of other fats

*Add some ice cubes for that dreamy, ice-creamy consistency!

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2. Thou Shalt Embrace Healthy Fats: 

Don’t fear the fat! Yes, indeed, the low-fat myth has been long ago shattered. Let us plunge into the scrumptious universe of high-fat smoothies. Healthy fats (Not seed oils) are like the bouncers of your stomach, keeping hunger at bay. 

  • Nuts and nut butters
  • coconut oil
  • avocados
  • MCT oil

These are your go-to guys here. They’ll make your smoothie so creamy, you’ll think you’re cheating on your diet.

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3. Thou Shalt Fruitify Wisely

Most smoothie bars are fruit-sugar crime scenes. Keep your blood sugar in check with low-sugar fruits like berries. 

  • any berry raspberries, blueberries, blackberries, strawberries
  • mandarin / clementine
  • frozen peaches
  • Honeydew & cantaloupe melon
  • lemons
  • coconut

They’re the sweet little secret agents of the smoothie world.

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4. Thou Shalt Veg Out: Veggies, frozen and fresh, are rocking the smoothie world

  • frozen or fresh spinach
  • moringa leaves
  • avocado
  • frozen cauliflower

To deliver extra fiber and essential micronutrients without turning your smoothie into a salad.

5. Thou Shalt Supercharge with Superfoods:

  • Biosuperfood: 1 or 2 capsules, no need to open them (of course, this trumps anything you can add with all the nutrients you can imagine)
  • cacao nibs (easy on these, they can take over)
  • Baobab powder (also adds a touch of sourness)
  • spirulina
  • matcha
  • Maca
  • wheatgrass 

These are the A-listers of the health world. They add dietary fiber, vitamins, and minerals, and they’re so subtle, you won’t even know they’re there.

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6. Thou Shalt Power Up with Protein:

Whether you’re a carnivore, an herbivore, or somewhere in between, there’s a protein option for you.

  • Grass-fed collagen protein
  • activated or fermented pea protein powder or your choice of vegan protein
  • Hemp seeds or powder
  • A raw egg—freshness test mandatory!  (No offense to our vegan friends, but if eggs are on your menu, they can be a nutrient-packed addition! )

These protein powerhouses can help you blast through your day and keep your blood sugar just right. They’re like the nitro boost in your smoothie engine.

7. Thou Shalt Fiber Up: 

  • Chia seeds
  • Flax seeds
  • Psyllium husk: tread lightly! Just a teaspoon to keep the gears grinding!

These three little guys keep your tummy going like a finely tuned engine. They also give your smoothie a denser texture, so remember, more isn’t necessarily better. The seeds do have their quota of fat if you’re keto-counting.

Pro tip:

Pre-soak seeds and keep a jar in the fridge for instant smoothie readiness. These are seeds meant for planting. Soaking certain foods like nuts, seeds, and legumes before consuming them can enhance nutrient absorption. Soaking activates enzymes and breaks down anti-nutrients, making it easier for our bodies to absorb essential vitamins, minerals, and other nutrients. Remember to soak these foods in water for the recommended time to maximize their nutritional benefits!

8. Thou Shalt Sweeten Sensibly:

Craving something sweet?

  • Stevia
  • monk fruit
  • xylitol
  • erythritol 

These friends are your guilt-free ticket to milkshake memories. (prefer stevia and monk fruit if available.)

9. Add a dash of: 

Flavors for an extra flavor kick:

  • cocoa powder
  • vanilla extract
  • cinnamon
  • mint extract 

Don’t be salty, be savvy!

Don’t let the salt shaker scare you! To amplify the symphony of tastes and infuse some vital minerals, remember to dust a smidgen of good salt;

  • Celtic sea salt
  • pink Himalayan salt

Added to your smoothie; unprocessed, mineral-rich salt isn’t the villain we’ve been led to believe it is, and it’s also excellent for electrolyte levels.

But wait, there’s more! 

10. Need Carbs? Thou shalt not deprive yourself!

For those of you who need a little extra instant fuel in the tank, it’s not a sin to add some healthy carbs! Yes, you heard it right, We’re about to break the low-carb commandment and venture into the delicious world of extra-carb smoothies.

  1. Thou Shalt Not Fear the Banana: Bananas are the golden ticket to creamy, dreamy smoothies. They’re nature’s sweetener and a great source of instant energy. Peel one, slice it up, and let the magic begin.
  2. Thou Shalt Embrace the Frozen Pumpkin: Yes, you heard that right. Frozen pumpkin is the secret weapon of extra carbs smoothies. It adds a subtle sweetness and a boost of fiber. Just make sure it’s raw and frozen for that perfect smoothie texture.
  3. Thou Shalt Soak the Oats: Oats are a carb lover’s best friend. They provide sustained energy and a hearty texture to your perfect smoothie. Pre-soak them in water with a sprinkle of cinnamon and keep a jar of soaked oats in the fridge for smoothie-ready convenience.
  4. Thou Shalt Embrace the Carrot: Yes, indeed, the humble carrot! This crunchy titan is no longer confined to the realms of salads or stews. It bestows upon your perfect smoothie a subtle sweetness and a generous helping of beta-carotene, not to mention a vibrant orange hue that radiates vitality!
  5. Thou Shalt Cherish the Papaya: This tropical marvel is not merely a fantastic reservoir of vitamin C, but it also imparts a unique, creamy texture to your perfect smoothie that is unparalleled.
  6. Thou Shalt Welcome the Fresh Coconut: Or Frozen. Yes, you read that correctly. Frozen coconut is the secret artillery of a high-energy meal. It imparts a delicate sweetness and a surge of fiber. Just ensure it’s raw and frozen for that ideal perfect smoothie texture.
  7. Thou Shalt Dare to Innovate: Feel free to explore the territory of other fruits, but bear in mind, robust flavours demand a touch more finesse in their blending. So, go forth, challenge the norms, and infuse that extra dash of health and flavor into your perfect smoothie!

So there you have it, the Ten Commandments of Smoothie Perfection, plus a bonus chapter for those who need a little extra fuel. Follow these, and you’ll be sipping your way to health in no time. 

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Now, go forth and blend!

Basic high-octane body-brain smoothie

Brain-boosting smoothie recipe: Nourish and fuel your mind and body with this delicious blend, which will keep you full for hours!

  • Coconut milk, water, or nut milk as liquid base
    (The amount depends on how creamy or liquid you prefer.) Start with a 1/4 can of coconut milk with a little water if you’re using a canned version, which is often thicker than boxed.
  • Plenty of Ice, 1-2 handfuls
  • 1 cup Frozen Berries
  • 2 whole capsules of Biosuperfood to supercharge your smoothie
  • A handful of baby spinach (optional)
  • 1 TBS Ground Flax Seed 
  • 1 TBS of Chia seed
  • 1 TBS Coconut oil
    (if you’re still new to fats, start with 1 teaspoon, and build up as you can.)
  • 1 Tablespoon of Ghee or Grass-fed butter, if dairy-tolerant
  • 1-2 raw egg yolks or whole eggs
  • 1-2 scoops of collagen, pea protein, or bone broth powder
  • 1 TBS Raw cocoa powder
  • A couple of twists of Himalayan salt 
  • Sweeten with stevia, erythritol, or xylitol if needed 
  • Put everything together and blend until silky smooth!

And now for the freebies!

The Ultimate Smoothie Cheat Sheet

To help you along, we’ve designed an easy-to-use cheat sheet to guide you. it’s a tool to empower you to create nutrient-packed, energy-sustaining smoothies rather than just giving you recipe after recipe that may not suit you.

Whether you’re a vegan, vegetarian, dairy-free, gluten-free, nut-free, following a low-allergy or autoimmune diet, into low-carb, keto, or paleo, or raw foodie, we speak your language too!

This guide also helps track some macros if you watch carbs, protein, and fats, and for those that count, calories as well.

So upgrade your smoothie game! Download our Ultimate Smoothie Cheat Sheet PDF and Ultimate Smoothie Nutritional Guide Calculator Excel sheet.

If you like these and find them useful, please share this post and like or follow the platform you discovered them on. It helps us get the word out, helping the world get healthier, one person at a time!

A last word for some important points to keep in mind:


  • Choose organic products where you can, with NO additives. This especially applies to nut milks, which often come with thickeners and INDUSTRIAL SEED OILS. These inflammatory oils should absolutely be avoided.
  • Textures and flavor can also vary depending on the brand you use, so play with your quantities and ingredients, experiment, and adjust to your preference
  • When using nuts and seeds regularly, it is preferable to activate them, similar to soaking and preparing overnight oats. This process naturally increases the volume (e.g., 1 Tablespoon of chia seeds equals 4 tablespoons of soaked chia).


  • Remember, different brands will vary slightly in nutrient values, so use the Macro Calculator as a basic guide to understand the nutrient content of your smoothie.


  • Stevia is the best choice. Many people don’t like it as they have experienced it mainly in hot drinks. However, It is surprisingly more palatable when used in cold beverages like smoothies.

Perfect Smoothie

The U.S. Food and Drug Administration has not reviewed any of the statements provided on this website. This website’s products are not meant to be used in the diagnosis, treatment, cure, or prevention of any disease. Information from this website or this business should not be used in place of direct, individualized medical care or advice. All decisions pertaining to your health must be made by you and your medical professionals. Regarding the identification and management of any illness or condition, you are advised to speak with your medical professional.

The U.S. Food and Drug Administration has not reviewed any of the statements provided on this website. This website’s products are not meant to be used in the diagnosis, treatment, cure, or prevention of any disease. Information from this website or this business should not be used in place of direct, individualized medical care or advice. All decisions pertaining to your health must be made by you and your medical professionals. Regarding the identification and management of any illness or condition, you are advised to speak with your medical professional.

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