Smoothies are an easy way to pack in a lot of necessary nutrients each day into one drink. Since smoothies can be made in different ways with many ingredients, they can be a fun way to experiment.

Story by Abby Morgan

Photos by Mary Pistorius

Smoothies can be categorized based on what they’re made of. While the following four drinks certainly aren’t the only combinations to try, they are a good place to start and become interested in building your own blend.

The Green Smoothie

A major purpose of the green smoothie is to get in your daily vegetable servings. This type of smoothie isn’t a meal replacement and only serves as a drink because it lacks enough protein for daily sustenance. The basic components for this type of smoothie are leafy vegetables like kale or spinach, a serving of frozen fruit and a light base like coconut water or water.

For example, here is a green smoothie with one serving of vegetables, some fruit and a nice flavor.

Spinach, Mango and Apple Smoothie

• 1 cup spinach
• ½ cup mango
• 1 medium apple
• 2 handfuls of ice
• 2 cups water

The Protein-Packed Smoothie

After a long workout, the most essential nutrient that should be replenished is protein. The body needs to regain its source of immediate energy. This doesn’t mean loading up on every protein possible. A few whole foods with good protein content will help with post-workout recovery.

Protein powder is a good additive and is included in this example, but the powder is not limited to one type. There are various types of protein powder and the amount of protein and taste are what people use to differentiate between one powder and another. A protein smoothie typically consists of a banana, a handful of vegetables, protein powder and a flavored base such as coconut water or almond milk. Additives are encouraged and can provide flavor to satiate a craving.

Here is one example of a smoothie with protein for post-workout recovery.

Banana Mint Smoothie

• 1 whole banana
• 1 cup spinach
• 1 tablespoon peanut butter
• 3-5 mint leaves
• 1 scoop of whey protein powder
• 2 cups almond milk
• 2 handfuls of ice

The Meal Replacement Smoothie

Meal replacement smoothies have become very popular among dieters and they’re a good option for people who are busy but still aim to eat clean. However, it is still important to eat regularly, and a meal replacement should only happen once a day at the most.

The ideal meal replacement has enough carbohydrates and protein to sustain an individual until the next meal. This combination contains flaxseed or chia seeds, oatmeal, yogurt, a fruit and vegetable serving and a milk base. The main purpose of this is to pack as many essential nutrients into the smoothie as possible as to keep one’s stomach happy and full.

Here is one example of a smoothie that may provide more than the usual amount of nutrients.

Blueberry Kale Smoothie

• 1 frozen banana
• ¼ cup frozen blueberries
• 1 teaspoon chia seeds
• ½ cup oats
• ½ cup kale
• ¼ cup plain Greek yogurt
• 1 cup coconut water

The Superfood Smoothie

The general idea behind this smoothie is to be light and give a good start to the day. Superfoods are foods packed with nutrients and are considered essential to one’s overall health. There are many different superfoods and ways to combine them. What is important when building this type of smoothie is to balance fruits with yogurt. Greek yogurt and fat free milk are almost always the base because they are superfoods and make the smoothie creamy. The resulting combinations of berries and other fruits depend on the individual’s own taste buds.

For example, this berry apple smoothie blends fruity flavors as a healthy treat.

Berry Apple Smoothie

• ½ cup frozen strawberries
• ¼ cup frozen blueberries
• 1 medium apple
• ¼ cup plain Greek yogurt
• 1 cup fat free milk
• 1 teaspoon Flaxseed