Build your own smoothie

You don’t always need to follow a recipe to make a delicious smoothie! So here’s my rough guide to building your own smoothie – making sure you have a good balance of protein, healthy fats and carbohydrates. The key here is to use whatever ingredients you love – experiment and have fun!

Ingredients (serves 1): 

  • 250ml milk of your choice 
  • Fruit / vegetables (any you fancy, but try and focus on low Glycemic Load (GL) fruit or vegetables and limit sugary fruit like bananas, mango, pineapple, apples). Frozen fruit is great to give a creamy consistency, though you’ll need to add more liquid if you do this.
  • 1 tablespoon protein (e.g. yogurt, nut butters, nuts, seeds, ground flaxseed, chia seeds, tahini, protein powder, hemp seeds)
  • 1 tablespoon healthy fat (e.g. avocado, nut butters, nuts, seeds, coconut milk, coconut oil, chia seeds)


Blend and check the consistency – if too watery, add more thickening ingredients (e.g. oats, frozen banana, nuts), if too runny, add more milk or water. 

Note: You might have noticed that some of the ingredients above are sources of both protein and healthy fat – but don’t worry, you can mix and match with your favourites.