Skip to main content

Superfood Smoothies 101

December 27, 2019

Smoothies are my favorite way to get a ton of superfoods into one convenient on-the-go meal.

You’ll want to start with 8-12 oz of unsweetened plant-based milk. I love to use unsweetened coconut milk. Then, add in your favorite leafy greens like kale or spinach. Next, I recommend adding frozen cauliflower florets, which really help thicken a smoothie along with a few slices of everyone’s favorite — avocado.

On to the fruit! Berries work beautifully in a smoothie. I use wild, frozen blueberries, but remember you’ll want to add twice as many veggies as fruits. For an extra kick of protein, I suggest a plain plant-based protein powder. To incorporate Omega 3s into your smoothie, choose between chia seeds, flax seeds or hemp seeds. I also like to finish my smoothie with functional foods like mocha or cocoa powder. Today, I’m choosing to add a couple slices of fresh ginger because I love the flavor!

Blueberry smoothie
Superfood Smoothies 101


  • 8-12 oz. unsweetened plant-based milk (coconut, or milk of your choice)
  • A handful of leafy greens (kale or spinach), or Greens Powder (optional)
  • 1-2 large heaping spoonfuls of frozen cauliflower florets
  • 1-2 Avocado slices
  • 1/4 cup wild frozen blueberries
  • A scoop of your favorite protein powder
  • Optional Omega 3s: Chia seeds, flax seeds or hemp seeds
  • Optional Functional Foods: Mocha powder, cocoa powder or fresh ginger


  1. Start with unsweetened milk and add all items to a blender.
  2. Blend and enjoy!
By Melanie Jatsek RD, LD
Melanie Jatsek is a registered dietitian with over 15 years of experience in the health and wellness field. She is a published author of two books and Heinen’s Corporate Wellness Specialist. Her mission is to help you build the healthy body you were meant to live in…without dieting!

This site is not optimized for your current browser (Internet Explorer 11).

Please switch to one of the following browsers for a complete viewing experience:

Chrome Logo Chrome Firefox Logo Firefox Edge Logo Edge