How to Build Your Own Smoothie

To create a custom blend that suits your tastes, simply mix and match from these nutritious ingredients. Amounts are approximate and should yield smoothies for two.

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Make a Base 

Low-fat yogurt (¾ cup to 1 cup) or silken tofu (1 cup)

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¾ cup of a liquid like:

  • Low-fat milk
  • Fruit or vegetable juice (dilute for less sugar)
  • Nut, rice, or soy milk
  • Coconut water

Choose Fruits and Veggies

Use 2 to 3 cups total, in any combination you like:

  • Berries (any kind)
  • Banana (good for thickening)
  • Mango
  • Peach or nectarine
  • Lemon or lime
  • Baby spinach
  • Mint
  • ½ medium avocado
  • Parsley

Microwave frozen fruit for 10 seconds to soften it a bit before blending.

Add a Health Boost 

Bump up the protein and nutrients with 1 Tbsp of:

  • Ground flaxseed
  • Hemp seeds
  • Pea protein powder
  • Chia seeds
  • Nuts (they'll blend better if soaked overnight in water)
  • Nut butter

Sweeten and Add Flavor

Play around with flavor pairings using 1 tsp of:

  • Fresh ginger
  • Ground cinnamon
  • Unsweetened cocoa powder (up to 1 Tbsp)
  • Lemon or lime zest

To taste:

  • Honey or maple syrup
  • Dates (soaked in water)
  • Ground turmeric

Toss hard ingredients like nuts into the blender first so they're closest to the blades.

This story originally appeared in the May/June 2014 issue of Dr. Oz The Good Life.

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