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How to make the perfect smoothie

By June 5, 2014 Recipes

Smoothies truly are perfect for the entire family…from the Breastfeeding Mama*, to the tired new Dad, to the picky Toddler, to the on-the-go Teenager to the Grandparent who wants to lose a few extra pounds to keep up with their growing family!!

How to make the perfect smoothie

Blog post written by Jill Petrush Rogers, Contributing Writer

Smoothies are quick, delicious and packed full of nutrients. By adding a good fat, you will stay fuller, longer, gain energy, target belly fat and reduce your risk of all sorts of nasty diseases.

First, of course, you will need a blender!! One day, while making smoothies, our archaic blender started smoking (never a good sign). After much research, we decided to invest in a Ninja and have been quite pleased. One of my favorite features is that it is just as easy to make a single serving as it is an entire pitcher.

My equation for (one serving of) the perfect smoothie is simple.

The perfect smoothie recipe

1 Cup Frozen Fruit +/or Vegetable + 1 Cup Liquid + 1 Tablespoon Good Fat = Perfection!

I recommend using frozen fruits and vegetables instead of ice (Time saving tip: We buy large bags of frozen berries year round!), so that your smoothie is not watered down. However, if you’re in a pinch and you forgot to freeze ahead of time, ice works too!

CHOOSE AT LEAST ONE INGREDIENT FROM EACH CATEGORY, BLEND & ENJOY!

Ingredients for the perfect smoothie

*Breastfeeding Mamas, not only are smoothies delicious & nutritious, many of the listed ingredients are also galactagogues (substances that promote lactation), which I have boldfaced.


Jill Petrush RodgersJill Petrush Rogers is recognized by the Academy of Lactation Policy and Practice as a Certified Lactation Counselor. Jill is a tandem breastfeeding Mama to two energy-filled boys, ages 3 years & 9 months.  Her mission is to help other Mamas meet and/or exceed their own personal breastfeeding goals, and to be a tiny part of the huge movement to make breastfeeding a “norm” in our society.  You can follow Jill’s personal journey on her blog The Galactagoddess and on Facebook.

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Kelly McNelisPatty Emery100+ Cold Drinks You Can Make for Hot Days! | Bulk Herb Store BlogJill Petrush RogersStephanie Chandler Recent comment authors
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Stephanie Chandler
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Stephanie Chandler

What about hemp oil ?

Jill Petrush Rogers
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Stephanie – Absolutely! You can definitely use hemp oil as your good fat!!

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Patty Emery
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Patty Emery

What are some good fats to use?