Delicious and Nutritious Fruit Blend Guide

Creating the perfect fruit blend is simple when you use the right balance of ingredients. A well-made smoothie provides essential vitamins, minerals, and fiber to keep you energized throughout the day. Follow these steps to craft a delicious, nutrient-packed fruit blend that supports your health and wellness.

By mixing leafy greens, fresh fruits, healthy fats, and quality proteins, you can enjoy a smoothie that tastes great and supports overall wellness. Follow these steps to craft the ultimate blend!

Step 1: Start with Leafy Greens (50% of Your Fruit Blend)

Leafy greens should make up half of your fruit blend for maximum nutrition. Options include:

• Baby spinach, kale, bok choy, Swiss chard, and lettuce (avoid iceberg)
• Fresh herbs like basil, mint, or coriander
• Celery and beet greens

Adding variety keeps your gut microbiome happy. If possible, use homegrown greens for extra freshness.

Step 2: Add 1-2 Servings of Fruit

Fruits add natural sweetness and essential nutrients. Try:

• Citrus (lemon, lime, orange, mandarin – peel removed)
• Berries (blueberries, raspberries – fresh or frozen)
• Banana, pear, apple, mango, or pineapple

Including different fruits boosts flavor and nutrition.

Step 3: (Optional) Add Healthy Fats 

Healthy fats enhance texture and keep you full longer. Choose from:

• Peanut butter (1 tablespoon)
• Avocado (¼ to ½ of one)
• Hemp seeds (2 tablespoons)

These fats help balance blood sugar and improve nutrient absorption.

Step 4: Include 1-3 Servings of Protein

Protein makes your smoothie more filling and supports muscle health. Options include:

• Collagen (20-30g), rice, pea, or whey protein
• Raw eggs, chia seeds, or hemp seeds

A great combination is collagen (20-30g), hemp seeds (2 tablespoons), and chia seeds (1-2 tablespoons).

Step 5: Use Ice or Frozen Ingredients (Maximum 25%)

To maintain the right texture, keep frozen content to no more than a quarter of your total smoothie. Frozen bananas or berries work well to create a refreshing and thick consistency.

Step 6: Add Liquid and Blend Your Fruit to Perfection

Fill your blender to the max line with your choice of liquid:

• Water, coconut water, almond milk, oat milk, or kefir

For the best taste and nutrition, drink your fruit blend immediately or store it in the fridge for up to 24 hours.

Enjoy Your Perfect Fruit Blend!

This simple, step-by-step method ensures a nutrient-dense, delicious fruit blend every time. Want to learn more about optimizing your health? Book a consultation with Julie at Feeling Great Naturopath today!