Maria Adams, MS, MPH, RDN

Need some new smoothie ideas? This Make Your Own Smoothie Guide is the perfect resource! It even includes a free printable guide that you can post in your kitchen.

Smoothies are a tasty, simple way to get more fruit and veggies into your family. They are convenient for busy mornings, after-school snacks, and pre-sport and post-workout fueling.

Smoothie Essentials

I recommend keeping a variety of your favorite fruits on hand in the freezer so you’re always smoothie-ready. Our favorites include strawberries, wild blueberries, bananas, and mangoes. I buy everything frozen except for the bananas. I peel the bananas, slice them into quarters, and freeze them in a reusable bag.

You will also need a high-powered blender for the best results, especially if you add extras such as dates, fresh ginger, or chia seeds. But don’t worry if that’s not within your budget. I made delicious smoothies for years without the fancy Vitamix I have now.

Hälsa Kids

Smoothies are often well-received and a fun way to have kids help out in the kitchen. This is especially helpful for kids who may be hesitant to try new foods. Have them help you make the smoothie or even design it themselves. Give them a list of options available for each category: liquid, fruit/veggie, and add-ins, and then let them give it a go.

Make Your Own Smoothie Guide

Whether you are new to smoothies or want to branch out from your usual go-to, here is a helpful smoothie guide.

Get the downloadable, printable version here: 

For 2 standard or 4 small/little kid smoothies, you will need:

2 cups liquid

• Milk
• Plant-based milk (e.g., hemp, oat, soy*, coconut, cashew, almond)
• Plain yogurt*, low-fat kefir*, or filmjölk* (a great source of gut-friendly bacteria)
• Water or coconut water

*These choices also provide a good amount of protein.

2 cups fruit

• Strawberries*
• Raspberries*
• Blueberries*
• Blackberries*
• Mangoes*~
• Bananas*~
• Avocado~
• Apples
• Pears
• Peaches
• Apricots
• Cantaloupe melon
• Honeydew melon
• Pineapple
• Acai
• Dragon fruit

*These fruits are good to have on hand in the freezer. It’s also good to have at least some of your fruit be frozen because it makes your smoothie icy cold and refreshing without the need for ice.

~Bananas and avocados are often staples in smoothies because they add creaminess.

2-4 handfuls of greens*

• Baby spinach
• Kale
• Other leafy greens

*Green shy? Start with 1 small handful and work your way up!

Add-ins (optional; for extra nutrition or flavor)*

• • Chia seeds (adds fiber, omega-3’s, and vitamins)
  • Flax seeds or meal (adds fiber, omega-3’s, and vitamins)
  • Honey (a natural sweetener, but still a sweetener!)
  • Nut or seed butter (healthy fat, protein)
  • Greek or Skyr yogurt (adds protein and probiotics–could also make them your liquid, but you would need to add extra water)
  • Unsweetened cocoa powder (a source of flavanols, iron, and magnesium)
  • Cinnamon
  • Vanilla extract (flavor)
  • Raw ginger (adds spice and is good for digestion)
  • Turmeric (raw or powder) is an anti-inflammatory and adds a yellow color
  • Ice cubes (good if you aren’t using frozen fruit)

*Start with 1-2 tablespoons of chia, flax, honey, nut butter, or cocoa and a ½ teaspoon of vanilla extract or cinnamon for every 2 servings. Add more if desired.

Toppings/Garnish (optional; just for fun!)

• Sprinkle of shredded coconut
• Dollop of vanilla yogurt
• Drizzle of melted dark chocolate
• Berries, sliced fruit, or cucumber
• Homemade granola

Directions:
Start with liquid ingredients and work your way up to the add-ins. Put all the ingredients in a high-powered blender and blend until smooth.

Recipes to Try:

• Wild Blueberry and Pear Smoothie
• Strawberry Squash Smoothie
• Good Morning Smoothie Bowl with Granola
• Green Smoothie
• Kid-Approved Green Smoothie
• Happy Gut Smoothie
• Iced Ginger Turmeric Smoothie

Note: This post was originally published in 2015 and updated in 2020 and 2026.