Perfect Smoothie Formula

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Making sure you are getting enough nutrition can be a daunting task. It seems like we are always being told what is good for us, but can’t possibly fit it all into one day. Vitamins, minerals, healthy fats, protein, fiber, antioxidants, probiotics... the list goes on. If you’ve ever found it difficult (if not impossible) to include so many important nutrients in your diet, smoothies may be the perfect solution.

Check out Susie Polgreen on Fox 44 showcasing her Perfect Smoothie

Homemade smoothies are the ultimate way to jam pack your nutrition into one drink. They can also be a vehicle for sneaking in healthy ingredients that you might not otherwise consume (“there’s really cilantro in here!?”). And most importantly, they taste great and are incredibly refreshing- an absolute must with the warm weather now finally here.


Want to reap these amazing benefits yourself? See below for my carefully calculated “Perfect Smoothie” recipe. Not only does it contain 30+ beneficial nutrients- it tastes delicious!


In a blender, combine:

  1. ½-1 cup dark leafy greens (spinach, kale, or both). These are among the healthiest foods on the planet as they are packed with many important nutrients, including vitamins A, K, and C. Don’t like the taste of kale? No problem- this smoothie will mask that.

  2. 1-2 tablespoons of fresh parsley and cilantro. These herbs contain tremendous amounts of healing and heart-healthy properties. Don’t like the taste of cilantro? Me neither. Lucky for us, it’s hidden in here- a great way to get the benefits without the taste.

  3. 1 cup of fruit (more as desired for a sweeter taste). I like to use a mixed blend to get a nice variety, because each color represents a different antioxidant. I also like to use frozen fruit because it automatically makes the drink cold. Fun fact- frozen fruit is just as nutritious as fresh, because freezing locks in nutrients.

  4. ¼-½ cup of yogurt (Greek yogurt=more protein). Look for yogurt that contains “live and active cultures” for a good dose of gut-healthy probiotics.

  5. 1-2 tablespoons of ground flaxseed and/or chia seeds. Both are packed with fiber and brain-building omega 3 fatty acids.

  6. ½-1 teaspoon of ground ginger and ¼ to ½ teaspoon of ground turmeric. Both have powerful anti-inflammatory effects and help to fight cell damage. Don’t like the taste of turmeric? No problem- you only need a small amount to get its benefits.

  7. 1-2 cups water (or until it reaches the top of the mixture). More water = thinner consistency.