by Baia Food on Oct 04, 2016

The smoothie fever is here to stay. It is a very complete drink on a nutritional level and although it may seem otherwise, very easy to prepare. It's all a matter of knowing how to properly combine the ingredients and a minimum of organization for those who are pressed for time.

The first thing of all is to focus on what ingredients are key to a good smoothie.

Liquid or semi-liquid foundation

The best options are unsweetened vegetable milks (coconut, almond, oatmeal, rice, etc.), natural yogurt for its probiotic content, or 100% pure coconut water, without preservatives, sweeteners or colorings. Discard ice cream, juices or processed drinks since their high sugar content makes them extremely caloric.

The fruit and vegetables

If you want a detox smoothie you will have to add green leafy vegetables such as spinach or kale, and vegetables such as cucumber or celery. They are very rich in fiber and alkalizing, and mixed with half a banana, the flavor improves a lot.

For those who are starting out in this world, starting with red fruits, banana, mango or pineapple is a safe bet, but you can try and experiment with the fruit you like the most.

Fruit and vegetable

Proteins and fats

For your smoothie to be complete and not simply a source of carbohydrates, it needs a contribution of proteins and fats. The body takes longer to burn these macronutrients, so adding seeds (chia, hemp, flax), avocado or unsweetened nut butters (peanuts, almonds, cashews, hazelnuts) will stabilize your blood sugar levels and thus your energy.


If you need to give it a sweeter touch, opt for a teaspoon of coconut sugar, pure honey, stevia, agave or maple syrup.


Depending on what you need, you can “customize” your smoothie to give it an extra dose of vitamins and minerals.

If you are very tired and need a boost of energy, opt for ORGANIC MACA , ORGANIC COCOA or ORGANIC MATCHA tea. If you overdid it the night before eating or drinking, spirulina will be your best ally.

If what you want is to improve the appearance of your skin, goji berries and ORGANIC AÇAÍ are two very powerful antioxidants.

If you are going to train, don't forget the hemp seeds.

If you have frequent bloating and constipation, opt for chia seeds.

Finally, you put everything in the blender and that's it!

Blender and vegetables

Some tricks:

-You can prepare it the night before and leave it in the refrigerator. The next day shake it well and that's it.

-If you prefer to have it freshly made, you can leave the fruit peeled and cut into freezer bags. Preparing the fruit is what consumes the most time and this way, the only thing you have to do in the morning is put it in the blender with the rest of the ingredients.

-If you like a thicker consistency, like ice cream, freezing the fruit beforehand is an infallible trick. Also add crushed ice.

-You can add cinnamon or vanilla powder to give it extra flavor.

Alicia Lamothe (Health Coach)