Simple and easy smoothies

There seems to be endless options for creating smoothies. But what distinguishes a “healthy” one from the rest? Scoops of ice cream or severe, fat-free versions don’t meet the criteria. A healthy smoothie needs to keep you well-hydrated and should include protein, healthy types of carbohydrates, and good fats to fuel your body.

From berry-packed breakfast beverages to green veggie refreshers, we’ve discovered the top smoothies. They’re all rich in vitamins and antioxidants and, best of all, they don’t skimp on flavor.

An oldie but a goodie, the peanut butter smoothie provides long-lasting energy and serves as a great way to start your day. Look for all-natural peanut butter that has no added sugar and no hydrogenated oils.


  • 1 banana
  • 1 tbsp. natural peanut butter
  • 10 oz. milk of choice, such as almond, low-fat cow’s milk, or flax milk

Drizzle with honey for a sweet garnish.

*Allergy warning: contains peanuts

Satisfy your sweet tooth and boost your protein intake with this fruit soy smoothie. Soy is a healthy alternative to dairy and other fatty protein sources. Plus, soy is linked to lowering bad cholesterol and is packed with powerful antioxidants, according to the Cleveland Clinic.


  • 1 cup plain soy milk (vanilla flavored, if preferred)
  • 5 oz. silken tofu
  • 1 banana (cut into chunks)
  • 2 cups fresh strawberries (sliced)
  • 2 tsp. honey

Not only are blueberries delicious, but they’re a powerhouse source of antioxidants.


  • 1 cup blueberries
  • 1/2 cup plain yogurt
  • 1 cup low-fat milk
  • 1 tbsp. condensed milk

*Allergy warning: contains dairy

This combination may seem odd, but the creamy avocado tames the tartness of this smoothie. In addition to loads of potassium from the avocado, this drink provides vitamin C, fiber, and antioxidants that may help fight against the development of certain types of cancers.


  • 1 avocado (peeled and pitted)
  • 3/4 cup orange juice
  • 3/4 cup raspberry juice
  • 1/2 cup raspberries

There’s no denying the health properties of tomatoes. Packed with vitamins A, C, and K, tomatoes may promote healthy skin, improve regulation of blood sugar, fight cancer, and improve vision.


  • 2 cups tomatoes
  • 1/2 cup tomato juice
  • 1/4 cup apple juice
  • 1/2 cup carrots
  • 1/4 cup celery
  • hot sauce (to taste)
  • 2 cups ice

Kale is a superfood, rich in antioxidants, fiber, and vitamin A. But it can also have a tough texture, which may make blending the leaves for a smoothie a bit challenging. To get a creamy texture, soak kale leaves in water first, then add any remaining water to the mix.


  • 4 to 5 leaves of kale
  • 2 bananas
  • 1 cup blueberries
  • a few slices cucumber

The National Institutes of Health lists mangoes, along with cantaloupes and apricots, as good sources of vitamin A. Rich in iron and antioxidants, mangoes also help with indigestion. Like mangoes, papayas also contain enzymes that aid in digestion. Papayas also provide a great source of fiber.


  • 1 mango (peeled and pitted)
  • 1 papaya (peeled and seeded)
  • 2 cups plain yogurt
  • 2 tbsp. fresh lime juice
  • 3 tbsp. honey (to taste)
  • 1/4 tsp. almond extract

*Allergy warning: contains dairy and tree nuts

Welcome the weekend with a refreshing banana colada smoothie. This nonalcoholic version of the beachside cocktail replaces alcohol with pineapple for a soothing summer treat.


  • 2 bananas
  • 4 fl. oz. cream of coconut
  • 1 (8 oz.) can pineapple chunks (in juice)
  • 3 cups crushed ice

Sprinkle coconut flakes on top after blending to garnish. Add Greek yogurt for a creamier version that also adds protein.

This smoothie is rich in protein and potassium, so it’s an ideal drink for athletes. Whey protein helps repair and build muscle tissue and provides energy. This smoothie is a great way to refuel after a hard workout.


  • 1 cup yogurt
  • 1 cup 2 percent milk
  • 1 banana
  • 1 scoop whey protein powder
  • 1/2 cup ice

*Allergy warning: contains dairy

  • Don’t skip breakfast. In our increasingly fast-paced routines, it’s easy to skip the first meal of the day. But cutting breakfast means you’re missing out on refueling your body. Plus, you may end up overeating at lunch.
  • Keep a food diary. Recording what you eat — along with how much, where you ate, and how you felt while eating — can be an effective way to establish good eating habits. A diary can help your doctor design a plan that meets your goals, such as eating to boost your immune system.