How To Make The World's Healthiest 3-Minute Smoothie



The Healthiest Smoothies Of All Time

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Yogurt, nut butter, fruit, seeds, juice, greens—you name it, you can put it in a smoothie. But how do you make a smoothie that’s healthy, tasty, and doesn’t pack in a whole day’s worth of calories? We challenged 11 healthy living experts, nutritionists, and chefs to fit as much nutrition as possible into a 12-ounce smoothie. The catch: it had to be delicious, too! Happy sipping.

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Blueberry Banana Almond Kale Smoothie

Kale is rich in iron and calcium to strengthen bones, while blueberries pack antioxidants and memory-boosting compounds. Chia adds inflammation-reducing omega-3 fatty acids to improve cholesterol and almonds are bursting with vitamin E to beautify your skin.
Angela Liddon, founder of Oh She Glows

½ c almond milk
½ c kale leaves, stem removed
½ lg banana, peeled and frozen
¼ c frozen blueberries
½ Tbsp raw almond butter
½ Tbsp chia seeds

Combine all ingredients in a high-speed blender, and blend on the highest speed until smooth.

NUTRITION (per serving): 200 cal, 6 g pro, 30 g carb, 6 g fiber, 15 g sugars, 8 g fat, 0.5 g sat fat, 85 mg sodium

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Coconut Almond Smoothie

This smoothie is loaded with fiber from the apple, banana, and oats, as well as protein from the almond milk and almond butter. Ground flax is packed with omega 3s and more protein and fiber.
Amie Valpone, personal chef, culinary nutritionist, and founder of The Healthy Apple

1 c almond milk
1 apple, thinly sliced
1 banana, peeled and frozen
2 Tbsp almond butter
2 Tbsp rolled oats
1 Tbsp ground flax seeds
1 Tbsp ground cinnamon
1 tsp coconut flakes

Combine all ingredients in a blender, and blend until smooth. Serve chilled.

NUTRITION(per serving): 550 cal, 13 g pro, 82 g carb, 18 g fiber, 43 g sugars, 25 g fat, 3 g

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The Super Hemp

Recharge with this natural hemp protein-based smoothie. It contains a bunch of omega-3 fatty acids, which help boost brain function and body recovery.
Candice Kumai, Former-model-turned-Chef, author ofCook Yourself SexyandPretty Delicious, Judge: Iron Chef America

½ c almond coconut milk
¼ frozen banana
1 c blueberries
½ c spinach
1 Tbsp hemp protein powder
1 Tbsp spirulina*
1 Tbsp supergreens*

Combine all ingredients in a blender and blend until smooth.

*Available in health food stores in the supplement aisle

NUTRITION(per serving): 205 cal, 10 g pro, 39 g carb, 9 g fiber, 22 g sugars, 3.5 g fat, 1 g sat fat, 150 mg sodium

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Super X Smoothie

This smoothie is packed with vitamins and minerals from the greens, raspberries, and, spices, plus superfoods acai, hemp, and chia. (Pre-soaking the seeds helps release more of the plant’s nutrients.)
Jay Kordich, juicing expert, author, and creator of the PowerGrind Pro

1 c spinach
2 leaves collard greens
1 lime
1-inch piece fresh ginger root
½-inch piece fresh turmeric root
1 banana
2 Tbsp acai powder
2 Tbsp raw hemp seeds (soaked for 5 hours and rinsed)
2 Tbsp chia seeds (soaked overnight and rinsed)
1 c fresh or frozen raspberries

IF YOU HAVE A JUICER
Juice the first five ingredients, and then put into the blender. Add the remaining ingredients and blend slowly.

IF YOU DON’T HAVE A JUICER
Put all the ingredients in the blender except for the lime, ginger, and turmeric; blend. Peel the ginger, lime, and turmeric, and blend until smooth.

NUTRITION(per serving): 590 cal, 14 g pro, 72 g carb, 19 g fiber, 21 g sugars, 29 g fat, 11 g sat fat, 35 mg sodium

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Kale-Apple Smoothie

This low-calorie, not-too-sweet smoothie combines antioxidant-packed kale with the refreshing flavors of cucumber, apples, and celery. Buy organic produce so you can leave peels on for the most nutrients.
Lori Powell, author of101 Recipes You Can't Live Without

¾ c coarsely chopped lacinato kale (tough ribs and stems removed) or baby kale
¾ c chopped cucumber (with skin)
½ c coarsely chopped Gala apple (with skin)
½ sm rib celery, chopped
½ c ice cubes
1 tsp fresh lemon juice
¼ tsp honey

Combine all ingredients in high-power blender and puree until smooth, stirring occasionally and adding honey to taste.

NUTRITION(per serving): 140 cal, 3 g pro, 34 g carb, 6 g fiber, 22 g sugars, 1 g fat, 0 g sat fat, 30 mg sodium

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Post-Workout Smoothie

This packs protein from the peanut butter and hemp and raw greens for lots of micronutrients.
Jesse Ziff Cool, owner Jesse Cool Restaurants and Catering in Menlo Park, CA

1 c organic low-fat plain yogurt 
½ c frozen mixed berries
1½ Tbsp hemp protein powder
1 med banana
1 handful of greens, like spinach or kale
1 Tbsp chunky peanut butter, optional
½ tsp honey, optional

Combine all ingredients in a blender or food processor and blend until smooth.

NUTRITION(per serving, with honey): 470 cal, 26 g pro, 69 g carb, 11 g fiber, 42 g sugars, 14 g fat, 4 g sat fat, 280 mg sodium

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Liver Lover

Packed with electrolytes, antioxidants, and chlorophyll (to support your liver!), plus protein and healthy fats.
Katrine van Wyk, a New York City-based holistic health coach and author of

¾ c coconut water
¼ avocado
½ c dandelion greens*
⅓ c frozen blueberries
1 Tbsp raw cacao powder
1 Tbsp hemp powder or seeds

Combine all ingredients in a blender and puree until smooth.

*Dandelion greens can be found in health food stores or grocery stores like Whole Foods. Otherwise, substitute kale or spinach.

NUTRITION(per serving): 220 cal, 10 g pro, 27 g carb, 13 g fiber, 9 g sugars, 10 g fat, 3 g sat fat, 230 mg sodium

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5-Ingredient Smoothie

To make a nutrient-dense and tasty smoothie, I follow this no-fail five-ingredient formula: a superfood, a protein, greens (for fiber and phytonutrients), a healthy fat, and a liquid—and this smoothie has it all.
Melisse Gelula, co-founder Well+Good

½ c frozen blueberries
1 scoop protein powder (grass-fed whey or plant-based)
1 c baby spinach or kale
¼ avocado
½ c unsweetened almond milk

Combine all ingredients in a blender; blend until smooth.

NUTRITION(per serving): 150 cal, 5 g pro, 18 g carb, 8 g fiber, 6 g sugars, 8 g fat, 0.5 g sat fat, 130 mg sodium

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Kris Carr
Crazy Sexy Goddess Smoothie

The avocado, cucumber, greens, and coconut are alkalizing, and the berries add a superfood punch.
Kris Carr, author ofand thePreventionblogLive Like You Mean It

½ avocado
½ banana
½ c blueberries
½ cucumber
1 sm handful of kale or romaine
Coconut water (until smooth)
Stevia, to taste
A sprinkle of cinnamon, optional

Combine all ingredients in a high-speed blender; blend until smooth.

NUTRITION(per serving): 300 cal, 6 g pro, 40 g carb, 12 g fiber, 18 g sugars, 16 g fat, 2.5 g sat fat, 85 mg sodium

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Chocolate Almond Greenie

This powerhouse smoothie is filling and crave-worthy. Filled with calcium and vitamin D to build bones, disease-fighting antioxidants, and heart-healthy omega 3-fats.
Dawn Jackson Blatner, RD, CSSD, LDN

1 c unsweetened vanilla almond milk
1 Tbsp almond butter
1 banana
1 Tbsp unsweetened cocoa powder
1 c kale or spinach leaves 
1 Tbsp chia seed
Ice (to taste; about 1/2 cup)

Combine all ingredients in a blender and puree until smooth.

NUTRITION(per serving): 340 cal, 11 g pro, 45 g carb, 12 g fiber, 16 g sugars, 17 g fat, 2 g sat fat, 240 mg sodium

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Banana "PB" Smoothie

This smoothie contains natural sugars, protein, and good fats, plus six grams of filling fiber.
Rania Batayneh, MPH, nutritionist and author of the forthcoming book

1 banana
1 c almond-coconut milk blend
1 Tbsp organic almond butter
6 large ice cubes

Combine all ingredients in a blender and puree until smooth.






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Date: 16.12.2018, 13:02 / Views: 95263