Dr. Meaghan Datema, ND

How to make a perfect smoothie, every time!

Have you ever made a smoothie and it turns out to be some sort of grey sludge that is un-edible. Yeah. Me too. More times than I can count. Often I end up with a brown-green-grey coloured smoothie that is healthy, but not super tasty. I have tried dozens of smoothie recipes. No luck. Then I discovered this formula to make my own delicious smoothie recipes. Result: still not getting that vibrant colour I see on instagram, but the taste is SO MUCH better.

So if you have stopped making smoothies a part of your breakfast because you are bored of the taste or, like me, can never seem to get it to be smooth and to taste right. It is time to try again using this foolproof formula for the perfect smoothie that packs a powerful nutritious punch.

The Perfect Smoothie Formula

Fat (1-2 tbsp)

Examples: Avocado, coconut oil, ghee, flax, hemp seeds or walnuts.

Why? Because fats are amazing! And because they support optimal brain function, decrease brain fog, decrease inflammatory signals,  keep you fuller longer, and give the smoothie that smooth and creamy texture!

Greens (1 cup)

Examples: Kale, spinach, lettuce, mixed greens, collards

Why? Greens are a great source of many vitamins and minerals essential to your health. They also are a source of fibre and are great for your digestion

Tip: DO NOT USE Arugula. Tried it. Hated it. It gives your smoothie a funny/bitter after taste. Don’t do that to yourself.

Fruit (0.5-1 cup)

Examples: Raspberries, strawberries, blueberries (basically all the berries), banana, mango, orange, pineapple, pear, peaches, etc

Why? Fruits are a great source of vitamins, minerals, and carbohydrates. They are also a natural sweetener which will help your smoothies taste amazing!

Image from: Canva

Protein (1 serving)

Examples: Protein powder, pumpkin, hemp or chia seeds, almonds or almond butter, and sesame seeds.

Why? Protein is an essential nutrient for your everyday life. It is an essential building block for your enzymes which are the factories that build and fuel your body. When added to breakfast protein will help balance blood sugar levels and keep you fuller longer (win-win)!

Liquid (1-1.5 cups)

Examples: Water, milk (cow, goat, soy, almond, hemp, rice, coconut etc.)

Why? To control the thickness of the smoothie, if you want it thicker add a few ice cubes.

Bonus: superfood ingredients!

Examples: Cocoa powder, cinnamon, turmeric, ginger, green tea (instead of the liquid), maca, etc.

Why? These herbs and spices pack a powerful anti-oxidant and anti-inflammatory punch. Herbs such as cinnamon, turmeric, and ginger are very warming and can bring some much needed heat to an otherwise cold breakfast, particularly on a cold and dreary day.

Here are some of my favourite recipes!

Berry berry power


1 scoop of vanilla protein powder

0.5-1 cup of milk

1 frozen banana

0.5 cup of frozen mixed berries

1 cup of greens

1 tbsp of coconut oil

1 tbsp of chia seeds

Coco Crazy for bananas


1 scoop of chocolate protein powder

1/2-1 cup of milk (e.g. almond, soy, rice, coconut)

1 frozen banana

1 cup of greens (sprouts, kale, spinach)

1 tbs of nut butter 

1 tbs chia seeds

1 tsp Cocoa powder – optional

1 pinch of cinnamon – optional

Beet you to the finish line!

This recipe incorporates beets, a food rich in Nitric oxide with has been shown to increase athletic performance. Also a great source of antioxidants which are important for muscle recovery.


1 tbsp almond butter

1 cooked beet (quartered and peeled)

1 cup frozen blueberries

1 cup almond milk

1-inch fresh ginger (peeled)

1 scoop vanilla protein powder

1 cup spinach


Start using this formula when making all of your smoothies, but keep in mind, it doesn’t have to be perfect or pretty. It just has to taste good and be nutritious. Tag me in some of your creations on Instagram @drmeaghannd

Yours in health

grimsby naturopath

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