The RIGHT Way to Make A Smoothie!

fruit-smoothiesEveryone is making smoothies… Be it a part of their daily diet or as part of a plan to loose weight, but are they getting it right? When we think we are creating the healthy, guilt free meal option we may just be creating a recipe for intense sugar spikes in our diet by not using the correct mix of ingredients

Nat Carter fitness expert and transformation coach gives us the low down on the golden rules of smoothie making…

“Smoothies are a speedy way to boost your nutrition and make sure you eat rather than skipping meals. Don’t get me wrong I’d rather have a steak and veg meal but when I’m pushed for time a shake really does the trick. The key is for it to be nutritious and not just heavily dense in one ingredient- it needs to be balanced.”

Problems I see regularly with people’s smoothie ingredients:

– Too much diary

– Not enough fibre

– Too much fruit, people love placing 3-4 pieces in one smoothie- it’s going overboard

– Zero to little healthy essential fat

– Not suitable for a proper meal replacement (i.e missing carbs or protein)

– Contains no veg or green element

– People seem so paranoid about adding carbs, you need them for weight loss and fuel- eat ’em!

How to supercharge your smoothies

Add a green element:

– Spirulina powder

– Greens supplement (free from any sweetener, I like beyond greens)

– Just add veggies. Kale, cucumber and english spinach are great. It’s not green but have you tried sweet potato or pumpkin?

Always add a fat component:

Coconut oil

– Flax seed oil

– Avo (great to make a creamy smoothie and doesn’t taint the flavour of the smoothie)

– Peanut Butter or other nut butter


Choose a small portion (I love frozen fruit but choose your preference or add ice)

1/2 banana, 2 small plums, cup of berries, 1 pear, cup of rockmelon. Just keep it majority low sugar fruit so as not to cause intense sugar spikes in insulin levels. Use 1 serving of fruit not 3 or 4 and keep edible skin on.


– Almond milk (unsweetened)

– Coconut milk (unsweetened)

– Coconut Water (my personal favourite and virtually no sugar – use Natural Raw C)

-Water (filtered)


– Pea Protein Isolate

– Whey Protein Isolate

– Whole egg

– Yoghurt

Add a carb/seed/superfood element:

The Muesli

– Sweet potato or pumpkin (if you didnt use it as your veggie)

– Quinoa (another favourite of mine. I cook a big batch and then it’s on hand when I need it, add 1/4-1/2 cup)

– Oats


– cinnamon

– coconut shredded/dried coconut (no sugar added)

– Chia seeds

– Sesame seeds

– flax seeds

My favourite combos right now:

MORNING POWER: 300ml coconut water, cup raspberries, tbsp PB, tsp chia, 1/2 cucumber, scoop of Pea protein and 1/4 cup quinoa. Few cubes of ice

ARVO PICK ME UP POWER: 300ml coconut water, yoghurt, cacao, PB, english spinach and cup blueberries, 1/4 cup quinoa or The Muesli

GREEN POWER: 300ml coconut water, 1/4 avo, english spinach, cup frozen rockmelon, pea protein, coconut shredded (tbsp) and 1/2 cucumber

Place all in a blender and whizzzzzzz!

Nat Carter is a fitness expert and transformation coach with over 10 years experience in the industry.