5 Steps to a Better Smoothie

Not all smoothies are created equal.

It’s no secret that I think smoothies are the perfect way to start your day off right. Done right, they are healthy and taste great. I believe that good nutrition is key to staving off the pain and fatigue of fibromyalgia, so I enjoy a smoothie almost daily for breakfast (and sometimes lunch).

But not all smoothies are created equal. You can end up with too much sugar in them, causing a mid-morning crash or maybe not enough protein and nutrition, so you’re starving before your next meal. Both of these could defeat the purpose of trying to eat right and sabotage your good habits for the rest of the day. So I thought I would share my tips for creating a really nutritious smoothie meal:

  1. Start with the Base
  2. Add your protein
  3. Add in fruit + veggies
  4. Add in fat
  5. Extras

Base Liquid

I became lactose intolerant about 15 years ago, so I avoid dairy products. I also avoid Soy products after reading JJ Virgin’s Virgin Diet. I use alternative milks -all the rage these days so much that Starbucks and my local Target can’t keep oat milk in stock – preferring ones that have low or no sugars in them. I typically like the coconut milk with fruit based smoothies and any of the other milks for chocolate or coffee based smoothies.

  • Coconut Milk – I like So Delicious’ Unsweetened Vanilla
  • Almond Milk – I like Califa Farm’s Unsweetened Almond or Almond-Coconut
  • Hemp Milk – I like Pacific Foods Unsweetened Vanilla
  • Oat Milk – I like Califa Farms or Oatly Oatmilk

You can also use: water, coffee, or green tea as a base. And if you can tolerate dairy and soy, 2% or soy milk are also options.


Some people don’t use protein powders in their smoothies, but I need the combination of protein + fat + fiber to help keep me full. I have tried various protein powders over the years but avoid Whey and Soy based powders for the reasons listed above. So my protein base of choice is pea-protein. And after trying many over the years, I became an Orgain Ambassador because I love their products so much.

Fruits and Veggies

There are so many combinations of fruits you can try in a smoothie. And I love to add frozen kale or spinach or some green powder for extra nutrition. (And if you don’t really like veggies, their flavor is often masked by the fruits and protein powder.) You can read about all my smoothie recipes here, but these are my no-fail go to combinations (I prefer to use frozen fruit if I have it, but will add ice if I am using fresh fruit):

  • Blueberry + Banana
  • Mixed Berries
  • Dragon Fruit
  • Acai + Berries
  • Pineapple + Mango + Banana
  • Strawberry or Rasperry (I will often use a chocolate powder with these fruits)
  • Kale
  • Spinach
  • Sweet potato or Pumpkin
  • Greens Superfood powder – instead of or in addition to the kale or spinach


As I said, the combination of Protein + Fat + Fiber keeps me fuller longer, so I always have some added fat. Just the good fats!

  • Avocado (1/4-1/3) – this also adds a creamy texture to your shake. I do prefer it in chocolate based smoothies.
  • Flax Seed – high in fiber and Omega-3 fatty acids, plus some protein.
  • Chia Seed – these little super foods have fiber, Omega-3 fatty acids, and protein! Triple threat!
  • Almond Butter – Also has protein, and is great with bananas and chocolate based powders. I also like to buy this powdered version some times.


Just like adding sprinkles to ice cream, I love to have a little crunchy topping or added fruit to my smoothie:

  • Fresh fruit
  • Pepitas
  • Hemp Hearts
  • Cacao Nibs
  • Coconut
  • Granola (not too much!) – This is my favorite homemade recipe. This and this are my favorites from Target.
  • Chia Seed Pudding
  • Fresh Ginger or Tumeric or Cinnamon – I sometimes throw this in with the fruit when I am blending, not on top. These are all great anti-inflammatories.

Throw your favorites from the first four groups into a blender. Stir in or sprinkle some extras on top and voila! Enjoy!

What are your favorite smoothie combinations?



P.S. Shop my link or use Code: PHOTOBAUGH at http://www.orgain.com for 30% off your first order and free shipping.

Disclosure: This post is not sponsored. I purchase all of my own Orgain products. However, as an Orgain Ambassador I may receive a small commission if you make a purchase with my personal code.

Author: Cynthia, My Inspired Fibro Life

Wife. Mom. Fibrowarrior. Joy seeker. Picture taker. Coffee drinker. Blogging about living with fibromyalgia and finding inspiration in every day life. Welcome to My Inspired Fibro Life.

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