Berry, very good for you: 5 Simple recipes for tasty fruit, green and dessert smoothies
09/11/2020 / By Rose Lidell / Comments
Berry, very good for you: 5 Simple recipes for tasty fruit, green and dessert smoothies

Drinking smoothies is a quick and healthy way to boost your fiber, fruit and veggie intake. But following the same recipes every day can take the fun out of your smoothie habit.

If you’re looking for new combinations to try, check out some of the unique smoothie recipes below.

Why are smoothies good for you?

Creating smoothies using healthy ingredients ensures that your drinks are both delicious and full of vitamins and minerals.

Smoothies can boost your fruit and vegetable intake

By using fresh or frozen fruits and vegetables, you provide your body with a combination of antioxidants, fiber and essential vitamins and minerals each time you drink a smoothie.

These nutrients can help minimize inflammation, boost digestive health and lower your risk of chronic health problems like heart disease, osteoporosis, obesity and age-related mental decline.

According to the World Health Organization, the average adult must consume about five servings (at least 400 grams) of fruits and vegetables per day. Not everyone, however, meets their daily requirement.

Drinking a green smoothie daily is a great way to boost your regular intake of fruits and veggies.

Smoothies help can also boost your fiber intake

Dietary fiber promotes digestive health by preventing constipation and supporting the growth of “good” bacteria in your digestive tract. Additionally, studies have found that a healthy community of gut bacteria helps promote healthy immune function, minimizes inflammation and supports your mental health.

The Department of Agriculture recommends a daily intake of about 38 grams of fiber for men, while women are advised to consume 25 grams of fiber per day. Unfortunately, data suggests that most Americans, on average, consume only 16 grams of fiber daily.

By using the right ingredients, you can boost your fiber intake with a fruit and veggie smoothie.

Fiber-rich smoothie ingredients include:

  • Fruits
  • Legumes (e.g., white beans)
  • Nuts
  • Seeds
  • Vegetables
  • Whole grains (e.g., soaked oats)

Superfood smoothie recipes

With all the ingredients available to you, it may be confusing to come up with the right combinations to produce a delicious smoothie.

Whether you’re a smoothie newbie or a health enthusiast interested in new recipes, below are five amazing superfood combinations that will help your meet your nutritional needs.

Pink sunrise breakfast smoothie recipe

Smoothies aren’t just for adults. If you have kids who refuse to eat their fruits and veggies, you can tempt them with this enticing pink sunrise breakfast smoothie recipe!

This recipe includes sweet root veggies that blend well in a high-speed blender. The beets have a slightly earthy flavor, but adding citrus and berries will help hide them from picky eaters.

Beets are good for your liver, which helps detox your body. Beets are also naturally sweet and full of fiber, vitamins and minerals.

The smoothie also contains carrots that promote eye health. Carrots are also rich in vitamin C that strengthens your immune system.

Lastly, this recipe uses coconut milk for a naturally creamy smoothie. When making a smoothie as a meal replacement, add a heaping spoonful of chia seeds or hemp hearts for added protein.

Ingredients for 2 servings:

  • 1 1/2 cup of frozen strawberries
  • 1 1/2 cup of light coconut milk
  • 1 cup of frozen raspberries
  • 1 orange, peeled (e.g., Cara Cara orange)
  • 2 medium carrots, scrubbed well and chopped
  • 1 small beet, peeled and quartered


  1. Combine the fruits, coconut milk, and veggies into a blender. Puree until smooth.

Sunrise butternut squash smoothie recipe

Try making this sunrise butternut squash smoothie if you’re craving a creamy alternative to plain green smoothies.

Butternut squash is a smoothie staple that’s usually available year-round. If you don’t have access to fresh butternut squash, use the frozen variety instead.

Butternut squash is mildly sweet without having too much sugar and it also contains dietary fiber, potassium and vitamin B6.

Things to consider before making this smoothie:

  • Does your family prefer sweeter smoothies? Use two bananas first, then slowly reduce it to one or half a banana over time. Bananas are superfruits, but they’re also naturally sweet.
  • Don’t like bananas? No problem! Replace bananas with one peeled navel orange or pitted dates for a sweet smoothie.
  • Need a nut-free smoothie? Use water or coconut milk instead of nut butter.
  • Ingredients like collagen or hemp powder, bee pollen and chia seeds add protein and nutrients to your smoothie. But if you prefer a simple recipe, feel free to stick to a liquid base, fruits and veggies.

Follow the recipe below to make a smooth, tangy and creamy sunrise butternut squash smoothie.

Ingredients for 3 to 4 servings:

  • 2 cups of unsweetened almond milk
  • 1 1/2 cups of frozen butternut squash (From the freezer section at the grocery store.)
  • 1 cup of water
  • 1 cup of frozen strawberries or raspberries or a mix of the two
  • 1/4 cup of nut butter (optional)
  • 1/2 to 2 very ripe bananas (Depending on how sweet you want your smoothie to be.)
  • 2 tablespoons of chia seeds (e.g., white chia seeds, optional)
  • 2 heaping tablespoons of collagen peptides or hemp protein (For a vegan smoothie.)
  • 1 tablespoon of bee pollen (optional)
  • 1 teaspoon of cinnamon


  1. Combine all the ingredients in a blender then process until smooth.
  2. Taste and add more cinnamon or milk for your preferred consistency and flavor. Blend again before serving.

Avocado kale superfood smoothie recipe

Green smoothies often combine leafy greens and other nutritious ingredients, like this avocado kale superfood smoothie.

This tasty smoothie includes avocado and kale, along with a bit of blueberry yogurt and creamy banana. The avocado ensures that your smoothie contains beneficial omega-3 fatty acids.

Ingredients for 1 serving:

  • 1 frozen banana, chopped in small chunks
  • 1 cup of kale or spinach leaves, chopped
  • 1/2 cup of unsweetened almond milk
  • 1/2 cup of blueberry yogurt
  • 1/2 ripe avocado


  1. Place the banana, blueberry yogurt, kale, avocado and almond milk in a blender. Blend on high speed until smooth before serving.

Pineapple spinach green smoothie

Baby spinach is good for you, but if you’re not in the mood for a salad you can get your daily serving of veggies by making this pineapple spinach green smoothie.

Green smoothies are chock-full of nutrients, and combining leafy greens ensures that you enjoy a sweet, fruity drink minus that hides the taste of the spinach. The banana and yogurt add a bit of sweetness and creaminess to your green smoothie.

Use vanilla low-fat Greek yogurt, which contains both calcium and protein.

Ingredients for 1 serving:

  • 1 cup of fresh baby spinach, packed
  • 1 cup pineapple
  • 2/3 cup of low-fat vanilla Greek yogurt
  • 1 banana
  • 1/4 to 1/2 cup of apple juice or skim milk
  • Ice (Optional)


  1. Place the fruits, yogurt, spinach, apple juice and ice in a blender, then puree until smooth. If you’re using frozen fruit, you’ll need 1/2 cup of juice or milk instead of just 1/4. Serve immediately.

Carrot cake smoothie recipe

Just because you’re following a balanced diet doesn’t mean you can’t have your (carrot) cake and eat it too! This delicious carrot cake smoothie is a tasty breakfast or post-workout treat.

Like the recipe for a pink sunrise breakfast smoothie recipe, this carrot cake smoothie is another easy way to get your kids to enjoy another serving of veggies.

You can also make this smoothie vegan-friendly by swapping out the milk with a non-dairy substitute like almond milk, and replacing the yogurt with coconut yogurt or more non-dairy milk.

Ingredients for 1 serving:

  • 1 cup of chopped carrots
  • 1/2 cup of milk (Replace with almond milk or preferred non-dairy milk of choice for a vegan smoothie.
  • 1/2 cup of yogurt (Replace with coconut yogurt for a vegan smoothie.)
  • 1/2 cup of ice
  • 1 banana
  • 1 tablespoon of maple syrup
  • 1 teaspoon of cinnamon
  • 1/4 teaspoon of ground ginger
  • 1/4 teaspoon of nutmeg


  1. Combine all the ingredients in a blender, but leave the milk on top. Blend on high and process until smooth. Serve immediately.

Boost your intake of dietary fiber, sweet fruits and nutritious veggies with these amazing recipes for fruity, green or dessert smoothies!


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