When it comes to a quick, on-the-go snack that’s still healthy, smoothies are recommended time and time again — and for good reason. They’re easy to improvise, and all you really need to do is throw in some healthy foods and turn on your blender.
“If you have two minutes to blend a smoothie in the morning, you can drink it on your way to work,” Molly Rieger, RD, of Tovita Nutrition tells us. “If you are really pressed for time, you can even put the ingredients in the blender the night before and refrigerate overnight, so that all you have to do is take it out of the fridge, blend it, and put it in a to-go cup in the morning.”
Aside from being super-convenient, smoothies are also a great way to get your fill of vitamins, minerals, and other important nutrients. After all, blending your fruits and vegetables with ice into a slurpable treat is sometimes just more fun than having a salad. And if you’re worried about what, exactly, to put in a smoothie, don’t be: We have you covered.
Ahead, we compiled the ultimate list of the healthiest ingredients. To get started, add a liquid base (like some milk or water) first, followed by some ice or frozen fruits, and then add a mixture of the following ingredients as you see fit. Go ahead and try your hand at inventing a recipe (another great thing about smoothies: They’re hard to mess up), or take a look at some tried-and-true classics.
Avocado
We all know how well it goes on toast, but avocado can be a great smoothie ingredient, too. It's a great source of protein, which is essential for healthy, strong hair and nails.
Goes well with: almond milk and bananas.
Photo: Getty Images.
Raspberries
Raspberries have a high fibre content, which can aid in digestion and keep you feeling full.
Goes well with: Greek yogurt and honey.
Photographed by Nick Wolf.
Chia Seeds
A little goes a long way: Chia seeds contain a tonne of amino acids, making them a good source of bonus protein.
Goes well with: blueberries and almond milk.
Photo: Getty Images.
Apples
Apples are another great way to get your fibre intake for the day. Plus, they might even banish bad breath; their tartness stimulates saliva that helps break down bacteria in your mouth.
Goes well with: bananas and almond milk.
Photographed by Ruby Yeh.
Greek Yogurt
As far as smoothie staples go, greek yoghurt is pretty high on the list. It’s also packed with protein and probiotics, which can help boost your immune system and help you digest.
Goes well with: pretty much any fruit.
Photo: Getty Images.
Bananas
As you probably know, bananas have a big dose of potassium, which is a key nutrient for many of your body’s processes, including keeping your heart and kidneys running smoothly.
Goes well with: peanut butter and oats.
Photographed by Ruby Yeh.
Spinach
Spinach is a great addition for a healthy green smoothie. If it sounds weird, don’t worry — if you add just the right amount, you’ll get all the benefits without the taste. Plus, spinach is full of iron, which keeps you from developing anaemia.
Goes well with: avocados, mangoes, bananas.
Photo: Getty Images.
Tofu
Tofu is another ingredient that sounds weird but can actually make for a delicious smoothie. It also has high iron and protein content, making it a nutrition double-whammy.
Goes well with: strawberries, bananas, and almond milk.
Photo: Getty Images.
Almond Milk
There’s a reason you see almond milk in so many smoothie recipes: It’s a great smoothie base — especially if you’re lactose intolerant.
Goes well with: pretty much every fruit.
Photographed by Nicholas Bloise.
Peanut Butter
Don’t knock the old childhood favourite — peanut butter has a good amount of potassium in it, and it obviously pairs well with banana smoothies.
Goes well with: bananas, blueberries, and Greek yogurt.
Photo: Getty Images.
Oats
Oats are constantly recommended by RDs as one of the best whole grains, which have been linked to a longer life.
Goes well with: bananas and peanut butter.
Photographed by Shirley Yu.
Blueberries
In addition to having a lot of vitamin C, blueberries have also been linked to a lower risk of Type 2 diabetes.
Goes well with: almond milk, Greek yoghurt.
Photo: Getty Images.
Coconut Water
Coconut water is hydrating and full of electrolytes, so it’s perfect for a post-workout treat. Also: The light sweetness is pretty tasty.
Goes well with: strawberries, spinach, and mangoes.
Photo: Getty Images.
Goji Berries
Goji berries, like other berries on this list, are full of vitamin C and antioxidants.
Goes well with: strawberries and honey.
Photo: Getty Images.
Matcha Powder
Matcha has more antioxidants than green tea, plus caffeine if you want an energy boost with your smoothie.
Goes well with: bananas and coconut milk.
Photo: Getty Images.
Cottage Cheese
Cheese has a tonne of protein, but most types just don’t mix well in a smoothie. But then there's cottage cheese, which has a tart flavor that works well with more typical smoothie ingredients.
Goes well with: oranges and almond milk.
Photo: Getty Images.
Almond Butter
If you’re not the biggest fan of peanut butter, try this alternative. Almond butter contains lots of iron and vitamin E.
Goes well with: blueberries, strawberries, and bananas.
Photo: Getty Images.
Flax Seed
Flax seeds have heart-healthy omega-3 fatty acids. Grind them up and toss them into your blend for good measure.
Goes well with: blueberries and almond milk.
Photo: Getty Images.
Mint
A hint of mint is super refreshing.
Goes well with: mangoes and spinach.
Photo: Getty Images.
Peaches
Like spinach, peaches also contain a lot of vitamins A and C.
Goes well with: Greek yogurt and bananas.
Photo: Getty Images.
Mango
Mangoes contain plenty of vitamin A, which is important for your eye health.
Goes well with: Greek yoghurt and honey.
Photo: Getty Images.
Watermelon
Watermelon is made of mostly water, making it easier for you to stay hydrated. It also has amino acids, which have been shown to possibly help promote blood flow and keep your arteries healthy.
Goes well with: strawberries and mangoes.
Photographed by Amelia Alpaugh.
Kale
There’s a reason that there’s so much hype around kale. It has a ton of vitamins A and C, which may help keep your immune system in good shape.
Goes well with: apples, pineapples, and bananas.
Photographed by Molly Cranna.
Strawberries
Aside from going really well with champagne, strawberries are also a great source of vitamins C and K.
Goes well with: almond milk and Greek yoghurt.
Photo: Getty Images.
Beets
With its high fiber content, this is another smoothie ingredient that can help you beat the constipation blues.
Goes well with: strawberries and kale.
Photographed by Erin Phraner.
Honey
Honey is naturally soothing, and its high antioxidant levels make it a nutritious sweetener.
Goes well with: Greek yogurt and strawberries.
Photographed by Erin Yamagata.
Oranges
Oranges are pretty famous for being a big source of vitamin C but they also are a source of calcium, which helps keep your bones strong.
Goes well with: bananas and almond milk.
Photographed by Ruby Yeh.
Acai Berries
Like other types of berries, acai berries are packed with antioxidants, and they contain a good dose of fiber and heart-healthy fats as well.
Goes well with: blueberries and kale.
Photo: Getty Images.
Kiwi
Fun fact: Two kiwis contain just as much potassium as one banana.
Goes well with: strawberries and bananas.
Photo: Getty Images.
Pineapple
Pineapples are full of vitamin C and fiber, making them great for your digestion and immune system.
Goes well with: Greek yogurt and strawberries.
Photo: Getty Images.Like what you see? How about some more R29 goodness, right here?
The Truth About Gluten Sensitivity That No One Wants To Hear
A Harvard Professor Has Labelled Coconut Oil "Pure Poison"
What It's Like When Your Real-Life Intolerance Becomes A Fad Diet