How to build the perfect smoothie…

Smoothies can be a great snack or meal replacement, but often people fall into the trap of making them high in sugar and unbalanced in other nutrients.

In order to keep you feeling satisfied and your blood sugars stable, it is important to include protein and good quality fat… and don’t forget we want them to be delicious as well as nutritious!

Nutritionist Kate Johnston shares her formula to a smoothie ticks all of the boxes.


Smoothie Building Blocks: (choose one from each)

1. Protein – NuZest Clean Lean Protein or other natural vegan protein (2 scoops)

2. Fat – coconut oil, flaxseed oil, avocado, hemp oil, nut butter

3. Fluid of choice – coconut water, water, almond milk, coconut milk etc

4. Thickeners – banana, frozen berries, avocado, other fresh or frozen fruit, chilled coconut cream, nuts or nut butter, flaxseeds, chia seeds

5. Added extras – NuZest Good Green Stuff, cacao powder, gelatin powder, acai powder, maca powder, spices (cinnamon, ginger, turmeric, chai blend) etc

6. Therapeutic extras – slippery elm powder, probiotics, manuka honey

Note: if you are having a smoothie post exercise, you need to include 30-60 grams of carbohydrate (depending on duration and intensity of your workout). Smoothie friendly carbohydrate sources include banana or other fruit, honey, dates, rice milk.


Some suggested Combos:

Smoothie 1 

100mL coconut milk

100mL almond milk

2 Scoops Clean Lean Protein

1 cup blueberries (fresh of frozen)

1 tbsp flaxseeds

1-2 tsp coconut or flaxseed oil


Smoothie 2 

250mL almond/oat/rice milk


1 banana o 1 tbsp cacao powder

2 tbsp nut butter of choice

1 tbsp flaxseed oil


Smoothie 3

250 mL coconut water

2 Scoops Clean Lean Protein

1 mango (fresh or frozen)

1 tbsp coconut oil

2 tsp NuZest Good Green Stuff

1 avocado


Smoothie 4

250mL almond/oat/rice milk

2 Scoops Clean Lean Protein

1 banana

1 tbsp coconut oil

½ cup cashews

½ tsp ground cinnamon

½ tsp ground ginger

½ tsp ground turmeric



Blend & enjoy!


If you would like more recipes or information please check out Kate’s not for profit eBook Wholehearted Smoothies. A collection of 27 smoothie recipes – all proceeds go to Australian Aid Organisation Open Heart International.

The book can be downloaded at her website



Kate practices at Kore Wellbeing in Sydney. Follow her:

Instagram @korewellbeing