A truly “ultimate” smoothie is one that balances macronutrients (protein, fats, carbs), delivers essential micronutrients (vitamins, minerals), includes fibre, and tastes amazing.

Nutritionist Keisha Black said smoothies are the ultimate power food, perfect for people on the go, people who may not be able to stomach full meals, and those who want a meal that’s chock-full of essential nutrients in one serving.

“You have to start with the perfect base, whether that’s going to be water, coconut milk, oat milk, almond milk, or green tea,” Black said. “You need approximately one to one and a half cups of that liquid, depending on your needs.”

She said the base will count towards hydration and helps with blending consistency. Green tea or unsweetened almond milk are good for antioxidants, and have fewer calories, she added.

Here are the other steps to building your cup full of goodness.

Choose your fruits (1-2 cups)

Fresh or frozen: Bananas, berries, mango, pineapple, apple, avocado

Benefits: Natural sweetness, vitamins, antioxidants, fibre

Low-sugar tip: Use berries and green apple; avoid too much banana or mango.

Add veggies (½-1 cup)

Top picks: Spinach, kale, cucumber, cauliflower, zucchini, beets

Why: Adds fibre, minerals, and antioxidants with minimal taste

Frozen cauliflower is great for creaminess without flavour.

Power up with protein (15-30g)

Options: Whey protein, plant-based protein, Greek yoghurt, silken tofu, cottage cheese

Goal: Supports muscle recovery, satiety, and energy

Tip: Choose unsweetened, clean-label protein powders.

Healthy fats (one to two tablespoons)

Sources: Chia seeds, flaxseed, nut butters, avocado, hemp seeds

Benefits: Brain health, hormone balance, satiety

Fibre boost (optional)

Choices: Psyllium husk, oats, chia seeds, ground flaxseed

Why: Supports digestion and blood sugar control

“You can add on some functional foods which are powerful additives,” Black said. “Superfoods include spirulina, matcha, turmeric, maca and ginger, while supplements include collagen peptides, probiotics and green powder blends.”

She said natural sweeteners include dates, honey, stevia and monk fruit.