Basic Smoothie

Early smoothies, dating back to the 1930s, were mainly made from fruit, fruit juice, and ice, though from the early 1970s, ice milk was sometimes added to create the "fruit shake".

In today's recipes, you will find dairy-free alternatives in place of milk, such as soya or almond milk, fruit juice, green tea, or for a tropical flavoured smoothie, coconut milk or coconut water, and oat milk. Natural or flavoured yogurt is also often used in place of, or in addition to, the milk, as in the recipe below.

Affect on Blood Sugars

Not all smoothies are created equal, nor do they all affect blood sugars similarly. After all, smoothie ingredients vary, and so do their effects on blood sugars. For example, plain fruit and water is probably going to spike your sugars more than if you add greens, nuts, seeds and yogurt. Fruit juice used as a liquid base, large amounts of high-sugar fruits like bananas and mangoes, honey or other sweeteners and dried fruits are among the most common culprit.

Just because smoothies raise blood sugar doesn’t mean they’re bad for you. Well-balanced smoothies with protein and fat lead to a more gradual rise in blood sugar, instead of a rapid spike. Including protein sources such as strained (Greek-style) yogurt, silken tofu, protein powder, nut butter, hemp seeds or ground flaxseed can make a meaningful difference in blood sugar response, Healthy fats from ingredients like avocado, chia seeds or nut butter also help slow digestion and promote a steadier release of glucose into the bloodstream.

The fruit in a smoothie doesn’t just contain sugar; it also has fiber—a type of carb that helps mitigate blood sugar spikes and support a healthy gut microbiome.

FMM: One thing I have found is that you can modify smoothie recipes a lot. Switch fruits, use 1/2 banana instead of 1, or don't add at all, although bananas lend thickness to the drink, change the juice, or leave out, change the amount of yogurt, add or don't add the milk. Oatmeal is also popular for adding to smoothies. They help to thicken the smoothie and adds protein and other benefits of eating oatmeal. See Notes below for other ideas.

Basic Smoothie Recipe

1/2 cup yogurt (any flavor) (protein)
1/2 cup milk (protein) or 1/2 cup juice (some recipes use both, 1/2 cup each)
1 banana, some recipe use frozen banana, peeled and sliced
1 - 2 cup chopped fruit (fresh or frozen)
1/2 cup ice cubes (optional)
1 tablespoon wheat germ or chia seeds (optional) - soak the chia seeds ovenight, or use ground chia (fiber)

Note: 1 cup yogurt can replace the 1/2 cup milk and 1/2 cup yogurt

Other options: 1/2 t vanilla; for sweetening: 1 T honey; 1-2 T powdered sugar or white sugar; 1 T. jam, 1 - 2 dates

Mix all together in a blender. Sample your smoothie before you pour it into your glass. Add a little more of whatever you think it needs. Serve immediately

Notes:

Ways To Add Protein To Your Smoothies:

Thickeners for Smoothies

Sweeteners for Smoothies

Adds Creaminess