How to make the perfect smoothie

What are the key ingredients for making a smoothie?

The right smoothie ratios

Liquid:

• Start your smoothie with two mugfuls of a liquid base. This can be milk, or a dairy-free alternative such as soya or almond milk, natural or flavoured yogurt, fruit juice, or for a tropical flavoured smoothie, low-fat coconut milk or coconut water.
• Add the liquid to your blender before adding the fruit, as this will prevent the blade from getting damaged.

Fruit:

• Add about three quarters of a mug of your chosen fruit. Banana is a great base flavour for any smoothie, and will give you a lovely creamy texture. Other fruits that work well are berries, mango, peaches, plums, nectarines, grated apple or pear, and melon.
• You may have to add more fruit or liquid, depending on the type of fruit you choose.

Thickener:

• Add a thickener such as Greek yogurt, regular yogurt or nut butter to thicken the consistency of your smoothie. If you prefer a thinner consistency, skip the thickener altogether - if this is the case, use less liquid so the smoothie isn’t too thin.
• Add a few ice cubes to the blender for a thick and frosty smoothie.
• Add a squeeze of honey, maple syrup or agave syrup if your smoothie needs a little more sweetness.

How to make a smoothie

1. Prepare the fruit you're using by peeling, removing any stones and cutting the flesh into chunks.
2. Add two mugfuls of your liquid base to prevent the blender blades from getting damaged. Fruit juices, dairy milk, and plant-based milks all work well in smoothies, and the latter will provide a creamy texture.

3. To ensure even blending, start by adding any lighter fruit you are using, such as berries, then move on to the heavier fruit, such as apples, pears and bananas.

4. Add the remainder of your liquid, and any thickener you plan to use, such as Greek yoghurt or peanut butter.

5. Add all the ingredients into a food processor or blender, then whizz at high speed until you reach a smooth and thick consistency. Be careful not to over-blend as the texture will start to thin out.

6. Pour the smoothie into glasses, add a fruit garnish if you like, and enjoy!

Tips for making the perfect smoothie

Freeze your fruit

If you want to make smoothies regularly, it's a great idea to stash some fruit in the freezer. Not only will they retain their nutritional value and flavour, they will instantly chill your smoothie, so there's no need to add ice. Before your bananas have a chance to turn brown in the fruit bowl, peel and slice them, then freeze on a sheet of baking parchment on a tray until solid. You can then store in sandwich bags and throw into your blender whenever you need them. Even fruits that don't usually freeze well, like strawberries and melon, are okay to freeze if you're using them in a smoothie. Most supermarkets now sell frozen smoothie packs, which are often great value and give you a good mixture of fruit.

Find out more about how to freeze fruit in our freezing guide.

Extras to add to your smoothie

Once you've mastered the basics, try adding different flavours to your basic recipe. Add a spoonful of cocoa powder, cinnamon, grated nutmeg or vanilla essence before blending, or give your smoothie some texture with a sprinkle of flaxseeds, toasted chopped nuts or whole oats. Not only will it taste great, it will keep you fuller for longer too.

Smoothie recipe ideas:

Mango & banana smoothie
Coconut & banana smoothie
Creamy mango & coconut smoothie
Super berry smoothie
Forest fruit & banana smoothie
Kale & avocado smoothie
Banana, honey & hazelnut smoothie
Vegan tofu smoothie
Turmeric smoothie bowl
Minty pineapple smoothie

How to make healthier smoothies

If you haven't tried a smoothie made from a mixture of fruit and vegetables before, you may be surprised by the flavour. The sweetness of fruit blends well with lots of vegetables and makes for a delicious and super-nutritious drink. Try making a green smoothie with coconut water, grated apple, kiwi, banana and spinach. Other vegetables which work well are grated beetroot or carrot, kale, tomatoes and avocados.

If you're having a smoothie for breakfast or lunch, make it a more rounded meal by adding some protein. A spoonful of protein powder, peanut or other nut butter, or some tofu will blend well with your smoothie and give you an essential protein boost. Contrary to what you may have seen in Rocky, raw eggs are not a good option – we absorb the protein in eggs much better when they are cooked.

Healthier smoothie recipes

Peach melba smoothie
Avocado & strawberry smoothie
Vitamin booster smoothie
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Are you a fan of a smoothie? What do you put in yours? Add your comments below...