How to Make a Healthy Smoothie With FREE Printable

how to make a healthy smoothie with printable guide

Mums – Kick Start Your Day the Right Way

As mums we are often busy, stressed and tying to do 10 things at once while figuring out how we can make it possible to be in 5 places at once.  And who else here tends to take care of everything and everyone else first before you take care of yourselves? I know I do. Living such busy (or just toddler induced stressed out days) means we need to fuel our bodies properly so we have energy to keep going. That’s where healthy smoothies come in. This is an ideal guide on how to make a healthy smoothie that is perfect for busy mums (with handy printable cheat sheet). I’ll show everything you need to know.


Why Smoothies?

I am on a smoothie mission! Now that I’m a mum I’m usually busy rushing around in the morning.  I’m rediscovering my love for getting an easy, filling breakfast that I can take on-the-go.

Healthy smoothies are an easy way to nourish your body with vitamins, minerals, fibre and protein. Although they don’t have to be only for breakfast time, they are so nutritious, filling, quick, easy to make and can be taken with you when you leave the house making them ideal for mornings.

So simple that you just throw your ingredients into a blender, mix it up and head out the door – no more running on coffee alone or grabbing the nearest chocolate in a mid morning ‘I NEED FOOD’ panic (and it’s a great way sneak some extra fruits or veg into the kids!)

smoothie how-to


Healthy Smoothies For Busy Mums – But Aren’t Smoothies Full of Sugar!?

Most people (children and adults) don’t eat nearly enough fruits and vegetables, because lets face it, it’s bloody hard!

I’m not a fan of fruit and trying to get Aiden to eat a vegetable (other than peas) at the moment is like me saying I’ll never eat chocolate again – it’s dam near impossible! The little darling is determined that chocolate, sausages and pizza will be his main sources of dietary intake!!

Yes fruit has sugar but it’s naturally occurring sugars which are a different thing to the added refined sugars you get in high sugar foods – chocolate, biscuits etc.

It’s the smoothie recipes that call for 2 apples, 3 oranges, 2 bananas, 3 peaches….! etc that are too over the top and too much in one go – and yes, a hec of a lot of sugar – even being ‘naturally occurring’.  Also using high sugar concentrated ‘fruit juices’ as a base isn’t a great idea.

Try to not skip but simply limit the amount of fruit you use. I typically have 1 banana with 1 other fruit – even just half of a frozen banana is enough to sweeten a smoothie – or stick with 1 banana then vegetables and protein.


Smoothies can get a bad rep because of the ‘high sugar content’ some blends tend to have but making the right combination with the best ingredients can keep the overall sugar content down and provide your body with immune boosting ingredients, fibre, antioxidants, proteins and your daily intake of fruit and veg – Aiden has no idea he drinks bananas, avocados AND spinach! 😉 “I WILL get vegetables into you little man!”

If you use the tips listed below the nutrients and health benefits you gain from drinking smoothies far out-weigh any cons.


How To Make a Healthy SmoothieHow To Make the Perfect Healthy Smoothie Cheat Sheet

Each Smoothie Should Have:


Liquid of choice – almond milk, coconut milk, soy milk , kefir, cold coffee and/or water

A banana – Typically the base of any smoothie because it gives it that thickness and creamy texture

1 additional fruit or veg – pineapple, mango, apple, berries, kale, spinach…. the list is endless

A healthy fat – peanut butter, almond butter, coconut oil, flaxseeds, walnuts, avocado

Thickener – plain greek yoghurt, live probiotic yoghurt, frozen banana, oats, ground almonds, tofu, avocado

Add Ins – chia seeds, protein powder, hemp powder, collagen powder, cacao powder, acai powder

Flavour – cocoa powder, honey, lemon, lime, ginger, mint, cinnamon, vanilla


The healthy fats and add ins are down to personal preference. If you’re having your smoothie post workout then getting that protein powder will help to repair your muscles. Chia seeds are protein rich and full of fibre. The ‘good fats’ provide you with energy, omega-3, lowers bad cholesterol and good fats are great for hair, skin and nails.


I am adding collagen powder at the moment to give my skin, hair and nails a boost and a liquid iron supplement because I feel my levels are on the low side (please check with your doctor or pharmacist before taking any supplements).


Any More Tips?

  • Once you’ve added all your ingredients and blended them up, if its too thick for your liking top up with water to thin it out and blend again
  • Another tip is to use frozen fruit! This gives your smoothies that Starbucks frappe kind of texture and makes them feel all the more indulgent but at a fraction of the sugar content – and price!
  • If you like using frozen banana then try chopping up the ripe ones from your fruit bowl and pop them in the freezer in a freezer bag to keep until you need them.
  • Spinach is a good start if you’re new to drinking green smoothies. You can really add a lot of it to the blender without an overwhelming taste. At the same time, be a little more careful with other greens like kale– if you add too much, you may find it a bit hard to get down.
  • Experiment with different combinations and get creative
  • To clean your blender the, ahem, lazy way – rinse it out as soon as you’ve used it then half fill it with soapy water and blend it up!

For some of my favourite smoothie recipes and more food and drink, check out the Food & Drink section!

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