Updated: October 2026
In short: A good smoothie follows a simple formula: about 200 ml of liquid, 1 to 2 handfuls of fruit, 1 handful of leafy greens and a filling ingredient such as banana, oats or nut butter. Blend everything for 30 to 60 seconds, done. Depending on the ingredients, the six recipes below have roughly 120 to 330 kcal per glass. As of October 2026.
Smoothies are quick to make, flexible and an easy way to get more fruit and vegetables into your day. With the basic formula you'll soon not need a recipe at all, but here are six blends to get you started anyway.
What is the basic formula for a smoothie?
Once you know the formula, you don't need a fixed recipe any more. For one glass (about 400 ml), combine:
- Liquid (150 to 250 ml): water, plant-based drink, coconut water or milk.
- Creamy base (about 1/2 to 1 piece): banana, avocado, mango or yoghurt.
- Fruit (1 to 2 handfuls): fresh or frozen, for example berries, apple, pineapple.
- Greens (1 handful): spinach, lamb's lettuce or kale; spinach tastes the mildest.
- Extra (1 to 2 tbsp): oats, nut butter, chia seeds, flax seeds or protein powder.
Frozen fruit makes the smoothie cold and thick without needing ice cubes.
Which smoothie recipes are easy and healthy?
All recipes make 1 large glass (about 400 ml). The calories are estimates and depend on ripeness and amounts.
| Smoothie | Ingredients | approx. kcal |
|---|---|---|
| 1. Basic green smoothie | 1 banana, 1 handful of spinach (30 g), 1/2 apple, 200 ml water, juice of 1/2 lemon | 150 |
| 2. Berry yoghurt | 150 g berries (frozen), 1/2 banana, 100 g yoghurt, 100 ml plant-based drink | 200 |
| 3. Mango ginger | 150 g mango, 1 cm fresh ginger, 1 orange (juice), 100 ml water | 180 |
| 4. Avocado kiwi spinach | 1/2 avocado, 1 kiwi, 1 handful of spinach, 1/2 banana, 200 ml water | 250 |
| 5. Choco oat | 1 banana, 2 tbsp oats, 1 tsp cocoa, 1 tbsp peanut butter, 250 ml plant-based drink | 330 |
| 6. Pineapple cucumber mint | 150 g pineapple, 1/2 cucumber, 5 mint leaves, juice of 1/2 lime, 150 ml water | 120 |
For all recipes, put the liquid and soft ingredients into the blender first, then the solid and frozen parts on top.
How do you make a green smoothie without a bitter taste?
It's all in the mix: use mild leaves such as baby spinach and balance tart notes with sweetness and fat.
- Start with a small handful of spinach (20 to 30 g) and increase slowly.
- Sweeten with ripe banana, mango or pineapple instead of sugar or syrup.
- A little lemon or lime juice rounds off the flavour.
- Kale, rocket and chard are stronger and more for advanced smoothie fans.
- Blend for longer (60 to 90 seconds) so no pieces of leaf are left.
A note on spinach: it contains oxalate. If you're prone to kidney stones, rotate your leafy greens and ask your doctor if needed.
Smoothie or juice: what's the difference?
With a smoothie, the whole fruit or vegetable is blended, including pulp and fibre. With juice, it is pressed and the fibrous parts are largely left behind.
| Smoothie | Cold-pressed juice | |
|---|---|---|
| Fibre | included | mostly removed |
| Consistency | thick, creamy | thin |
| Fullness | higher | lower |
| Per glass | usually 1 to 2 fruits plus extras | several fruits or vegetables pressed |
Both have their place, and if you'd like to try cold-pressed juices first, you can start with the Juices Sample Set. We've compared which option suits what in Eating Fruit vs. Drinking Juice.
Are smoothies really healthy?
Yes, when they mainly consist of fruit, vegetables and a few extras. Smoothies are a handy addition, but not a replacement for meals.
- Smoothies can contain a lot of fruit sugar. A glass shouldn't clearly exceed about 1 to 2 portions of fruit.
- Liquid calories fill you up less than solid food. Drink smoothies slowly and add something solid if you're hungry.
- Too many extras (honey, syrup, peanut butter, chocolate) quickly turn a smoothie into a dessert.
For guidance on how much fruit and veg per day is good, read 5 a Day. A smoothie can replace one of those portions at most; the same applies to juices.
How do you prep and store smoothies?
It's best to drink smoothies fresh, as they oxidise and lose colour and flavour. If mornings need to be quick, you can prep ahead:
- Smoothie packs: Fill freezer bags with fruit, spinach and oats per serving and freeze. In the morning, just add liquid and blend.
- In the fridge: Once blended, the smoothie keeps for up to 24 hours in a well-filled, sealed jar, ideally with a squeeze of lemon juice.
- To go: In a thermos flask, it stays cool on the move.
Give it a quick shake before drinking, as smoothies can separate. The colour changes as it does, which is normal. If a smoothie smells sour or fermented, better throw it away. A well-sealing jar with a screw lid is better than an open cup.
Also plan fixed times: if you prep five packs on Sunday, you save yourself the chopping every morning during the week and are less likely to reach for ready-made products.
Which smoothie ingredients should you avoid?
There are few taboos, but a few things make smoothies less worthwhile:
- Ready-made fruit syrups or ice cream as a base
- Very large amounts of honey, agave syrup or dates
- Raw beans or raw legumes
- Large amounts of raw cruciferous vegetables (cabbage, broccoli) if you have a sensitive stomach
Pregnant and breastfeeding women should make sure fruit and vegetables are washed thoroughly. If you take medication (e.g. blood thinners), a high intake of green leafy vegetables may be relevant, so please check with your doctor.
Matching picks from frank.
Want to try before you blend your own? In the frank. juice collection you'll find cold-pressed juices made from fruit and vegetables, with the ingredients listed on each product page.
You might also like
- Eating Fruit vs. Drinking Juice - Which Is Healthier?
- 5 a Day - How to Eat More Fruit & Veg! + Nicecream Recipe
- Protein Shakes - Why Is Protein So Important + 3 Recipes
Frequently asked questions about smoothie recipes
How many smoothies a day are okay?
One smoothie a day is fine for most people, ideally as part of breakfast or as a snack. More can quickly mean a lot of fruit sugar.
Can you drink smoothies to lose weight?
Yes, if they replace a meal or displace higher-calorie snacks. Watch ingredients like nut butter and honey, which add calories quickly.
Which blender is best?
A countertop blender with at least 800 watts blends leafy greens and frozen fruit smooth. For the occasional smoothie, a hand blender is also enough.
Can I freeze smoothies?
Yes, smoothies can be frozen in portions, for example as ice cubes or in cups. To thaw, put them in the fridge overnight and shake well before drinking.
Which fruit goes in a green smoothie?
Banana, apple, pear, pineapple, mango and kiwi go well with spinach. Sweet fruit balances the tart taste of the leafy greens.
Note: This article is for general information and is not a substitute for medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.
