The Ultimate Super Smoothie Guide!


Smoothies are a quick and nutritious, complete meal in a glass! If you are pressed for time, why not try a nutritious breakfast in a blender. In fact, you can even replace another meal such as lunch, with an easy-to-make, super smoothie. When made right, smoothies can be high-quality liquid nutrition that gives you everything you need in a convenient, portable, delicious package.

Note: Not all smoothies are nutritionally balanced! Many juice bars and cafés serving smoothies are often too high in carbohydrate i.e., excess fructose from fruit or fruit sorbets. Smoothies should contain no more than 1 serve of fruit. Follow the guide below.


STEP 1: Pick a liquid

  • Water
  • Almond milk (unsweetened)
  • Cow’s milk
  • Soy milk (unsweetened)
  • Coconut milk
  • Iced green tea
  • Coffee (for a morning shake)
  • Coconut water

You can also add crushed ice if you want a frosty shake, or leave it out. The less liquid you use, the thicker the shake will be. 120ml – 240ml is a good starting point for each serve.


STEP 2: Pick a protein

  • Whey protein isolate
  • Egg white protein (fresh egg whites or powder)
  • Rice protein powder
  • Pea protein isolate
  • Hemp protein powder
  • ½ cup quark* + ½ cup Greek or Natural yoghurt

* Quark (or curd) is a soft, fresh cheese from Europe. It’s also a great source of protein!


STEP 3: Pick 1 serve of fruit

  • Apple or pear
  • Banana
  • Berries |Cherries (pitted)
  • Dates (remove the pit)
  • Pineapple | Mango | Papaya

You can use fresh or frozen fruit


STEP 4: Pick a vegetable

  • Dark leafy greens: spinach | kale
  • Beets
  • Cucumber
  • Celery
  • Powdered greens supplement e.g. Vital Greens

Spinach is a great choice, as it’s virtually flavourless in your shake. Beets go well with chocolate. Add 1 to 2 handfuls of COLOUR


STEP 5: Pick a healthy fat

  • Walnuts / cashews / almonds
  • 100% natural peanut butter, almond butter or other nut butter
  • Flaxseeds (linseed), hemp, and chia seeds
  • Coconut oil
  • 1/4 avocado

When blended well, nuts & seeds give the smoothie a nice rich consistency. 1 thumb size of fat is usually enough. Avocado, in particular, will give your shake a creamy consistency.




STEP: 7 Pick a garnish

e.g., cacao powder, coconut flakes, cinnamon, vanilla, oats for extra carbs


Love banana? Try as well our Choc Banana Smoothie recipe.
For more ideas and inspiration follow us on Instagram and Facebook




Let’s Get Social

Join the Body Refinery Online Community

A community full of inspiration, education and Pilates tips to keep your body and mind healthy, happy and motivated. We cannot wait to connect with you.

  • This field is for validation purposes and should be left unchanged.

Let yourself move with strength, power, vitality and ease.

Follow us on Instagram for a daily dose of health and wellbeing inspiration

Join the Community

  • This field is for validation purposes and should be left unchanged.