I am a registered dietitian training for the Willamette Valley Marathon, and I drink a protein smoothie almost daily.
Smoothies are a convenient and versatile way to supplement the diet when nutrient needs are increased. Nutrient needs increase in many situations such as when training for a marathon or other endurance sports, healing from surgery, suffering from an illness that has resulted in weight loss, loss of muscle mass, or malnutrition.
There are so many ways in which a smoothie can help individuals with their nutrition and wellness goals. But, I find many people do not know how to consistently make nutritious AND delicious smoothies.
Learning About How to Make A Smoothie
Fruit Smoothies and other nutritional supplements can be a vital tool in helping individuals reach their wellness fitness, and HEALING goals. Healthy living is so much more than what you see in the mirror or on the scale. So, no matter the reason for your smoothie making, there is no need to make something that you can barely choke down!
That is why I decided to write this article on how to make a smoothie. Below, I will guide you on the ins and outs of how to make a fantastic smoothie. I’ll review my blueprint for amazing smoothies, how to make amazing smoothies, smoothie-making tips, and a little more about why supplementing the diet with a smoothie can help endurance athletes meet their nutrition and race day goals.
The Ingredients: Smoothies
My Basic Smoothie Blueprint has four categories, Liquid, Fruits/Veggies, Flavor, and Other. You can find many ingredient examples in the infographic below. However, let me explain why these are my four blueprint categories.
Liquid – The liquid serves as the foundation of the smoothie. It enables the ingredients to blend into a smooth beverage. Liquids can include juices like apples, pineapple, and orange juice or milk like oat milk, soy milk, or cow’s milk.
Fruits/Veggies – Incorporating fruits and vegetables into your smoothie adds nutrition while also adding bulk and flavor to the blended beverage.
Flavor – To further enhance the flavor, I’ll add various combinations of ingredients to my smoothies.
Examples:
Green Juice Smoothie: I add ginger and lemon juice to create fresh flavors with a bit of zing and zest. These two ingredients complement the green goodness of the smoothie.
Almond Joy Smoothie: For a delightful smoothie reminiscent of the classic Almond Joy, I add dates, coconut, and cocoa powder. This combination brings together sweet, coconutty, and chocolate flavors.
Other – To enhance the nutritional profile of my smoothies, I often supplement them with a little something extra. Sometimes I add fiber, sometimes I add protein, and sometimes I add a bit of both!
The Steps to Making a Fantastic Smoothie
Making a fantastic smoothie does not need to be complicated. Below are my steps in creating my smoothie creations.
First, choose and gather the ingredients.
Second, add the ingredients to a blender, starting with liquids. Blend until smooth.
Check consistency. If the smoothie is too thick, add more liquid.
If it’s too thin, add more frozen fruit or ice cubes.
Third, taste and adjust your smoothie creation. To this, taste a small amount of the smoothie and adjust flavors as needed, i.e. add vanilla extract for a touch more flavor.
Smoothie Making Tips
Below are several tips I find helpful when creating fantastic smoothies.
Use ripe flavorful fruits: If it doesn’t taste good outside of the smoothie it won’t taste as good inside the smoothie either.
Add texture and protein: To make the smoothie more interesting and satisfying.
Use a powerful blender: A powerful blender helps ensure lump-free smoothies.
Easy cleanup: Rinse the blender immediately after blending for easy cleanup
Troubleshooting: Forgoing foamy smoothies with bananas, healthy fats, and frozen fruit.
Bananas help reduce foam in smoothies.
Incorporating healthy fats like nut butter or full-fat yogurt can help prevent foam.
Using frozen fruit instead of ice creates a creamier texture.
Like This Article? Check Out These Smoothie Recipes!
Below are a few other educational articles and smoothie recipes
These Raspberry White Chocolate Blondies are bursting with raspberries and the creamy sweetness of white chocolate chips.
Like brownies, blondies are easier to whip up than a batch of chocolate chip cookies. Just mix everything up (you can even use 1 bowl), and dump it in a baking pan.
Why You Should Make This Recipe
Raspberry White Chocolate Blondies are an easy, quick, and super delicious way to enjoy blondies!
You will love making this recipe for special occasions such as Valentine’s Day, birthdays, and Christmas, or as a summer sweet treat during the raspberry season.
Or enjoy them just because!
Ingredients
unsalted butter, melted
light brown sugar, packed
eggs
vanilla extract
all-purpose flour
baking powder
kosher salt
white chocolate chips or chunks
1 cup frozen raspberries
Step – By Step Instructions
Preheat Oven
Preheat your oven to 350°F (175°C). Grease a 9×9-inch baking pan or line it with parchment paper.
Prepare wet ingredients
In a large mixing bowl, combine the melted butter and brown sugar. Stir until well combined.
Add the eggs one at a time, beating well after each addition. Stir in the vanilla extract.
Combine dry ingredients
In a separate bowl, whisk together the flour, baking powder, and salt.
Mix wet and dry ingredients
Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
Add mix-ins
Fold in the white chocolate chips or chunks until evenly distributed in the batter.
Pour and spread batter
Gently fold in the fresh raspberries. Be careful not to overmix to avoid crushing the raspberries.
Pour the batter into the prepared baking pan and spread it evenly.
Bake
Bake in the preheated oven for about 30-40 minutes or until the edges are golden and a toothpick inserted into the center comes out with a few moist crumbs (but not wet batter).
Check the blondies at ~25min for doneness by inserting a toothpick into the center, if it comes out with batter, continue to bake checking every 5min or so with the same process.
Adjust for pan size (if needed)
If using a 9×13 inch pan, bake at the same temperature, but for 25-30min.
Cool and cut
Allow the blondies to cool completely in the pan on a wire rack before cutting them into squares or bars.
More About Checking For Doneness
To check the doneness of blondies using a toothpick, follow these steps:
Insert Toothpick: Insert a clean toothpick into the center of the blondies. Aim for the center or a spot that seems representative of the overall doneness.
Observe Moisture: Pull out the toothpick and observe its condition. If it comes out with a few moist crumbs clinging to it, it indicates that the blondies are done.
No Wet Batter: Ensure that there is no wet batter sticking to the toothpick. If there are only moist crumbs, it suggests that the blondies are properly baked.
Repeat if Necessary: If the toothpick comes out with any wet batter stuck to it, continue baking for a few more minutes, and then repeat the toothpick test until you get the desired result.
Remember that overbaking can result in dry blondies, so it’s crucial to find the right balance where the toothpick comes out with moist crumbs but not wet batter. This method helps ensure that the blondies are fully baked while maintaining a soft and chewy texture.
Variations
I love a recipe that can be made into numerous variations depending on my mood and tastes!
Raspberry Blondies: Make these Raspberry White Chocolate Blondies raspberry blondies by omitting the white chocolate chips. Make them extra raspberry by swirling in raspberry jam just before baking.
Lemon White Chocolate: Omit the raspberries, add 1 tbsp lemon zest directly into the batter, and swap the vanilla extract for lemon juice.
Chocolate Chip Blondies: For the add-ins, use chocolate chunks or chips.
Raspberry Chocolate: Omit the white chocolate chips and use dark or semi-sweet chocolate chips for a chocolate raspberry blondies experience.
FAQ (Ask a Dietitian!)
What is the difference between a blondie and a brownie?
Blondies are basically brownies but instead of using cocoa powder or chocolate, the recipe uses brown sugar and vanilla to create a sweet and decadent dessert bar.
Can I use fresh raspberries?
Yes, fresh raspberries work fine in this recipe, especially during the raspberry season! However, when it is not raspberry season, I prefer to use frozen.
Plus, you don’t have to be as delicate when folding the raspberries into the batter.
Can I use a 9×13-inch pan?
You can use a 9×13 inch baking pan or 9×9 inch depending on how thick you want your blondies, or based on what you have on hand. Just adjust the cooking time accordingly.
9×13 inch pan: Bake in the preheated oven for about 25-30 minutes or until the edges are golden and a toothpick inserted into the center comes out with a few moist crumbs (but not wet batter).
9×9 inch pan: Bake in the preheated oven for about 30-40 minutes or until the edges are golden and a toothpick inserted into the center comes out with a few moist crumbs (but not wet batter).
Enjoy This Dessert Recipe? You Will Love These Desserts!
Preheat your oven to 350°F (175°C). Grease a 9x9-inch baking pan or line it with parchment paper.
Prepare wet ingredients
In a large mixing bowl, combine the melted butter and brown sugar. Stir until well combined.
Add the eggs one at a time, beating well after each addition. Stir in the vanilla extract.
Combine dry ingredients
In a separate bowl, whisk together the flour, baking powder, and salt.
Mix wet and dry ingredients
Gradually add the dry ingredients to the wet ingredients, mixing until just combined.
Add mix-ins
Fold in the white chocolate chips or chunks until evenly distributed in the batter.
Pour and spread batter
Gently fold in the fresh raspberries. Be careful not to overmix to avoid crushing the raspberries.
Pour the batter into the prepared baking pan and spread it evenly.
Bake
Bake in the preheated oven for about 30-40 minutes or until the edges are golden and a toothpick inserted into the center comes out with a few moist crumbs (but not wet batter).
Check the blondies at ~25min for doneness by inserting a toothpick into the center, if it comes out with batter, continue to bake checking every 5min or so with the same process.
Adjust for pan size (if needed)
If using a 9x13 inch pan, bake at the same temperature, but for 25-30min.
Cool and cut
Allow the blondies to cool completely in the pan on a wire rack before cutting them into squares or bars.
Start the day with a balanced breakfast like Avocado Toast with Egg! The combination of creamy avocado and jammy egg yolks with crisp white turnips and toasty whole wheat bread provides a delicious contrast in textures and flavors. This recipe is a fun spin on a basic avocado toast recipe.
Why You Should Make This Recipe
I love this easy avocado toast, it is one of my go-to easy breakfast recipes especially if I have a little extra time that morning. This recipe is not hard to make and it makes for a balanced meal that costs way less to make at home than at a restaurant. Most of all, you should make this recipe because you will love the creaminess of the avocado and the additional protein the eggs add to the dish.
Tools
Air-fryer, pot, or pan – depending on how you decide to cook your eggs
Toaster oven or toaster – I use this Cuisinart 4-slice Toaster
Ingredients for Avocado Toast with Egg
Avocado
Soft Boiled Egg (hard-boiled, poached, scrambled, or fried egg in a little bit of olive oil)
Whole wheat or whole grain bread
Fresh Herbs
Everything Bagel Seasoning
Optional: Red pepper flakes, lemon juice, Salt & Pepper to taste
Bonus Veggie: White turnips, tomatoes, cucumber – or whatever you have lying around.
Step – By Step Instructions
Toast the Bread
Toast the bread slices to your desired level of crispiness.
Prepare the Avocado
While the bread is toasting, cut the avocado in half, remove the pit, and scoop the avocado flesh into a bowl.
Mash the avocado with a fork and add salt and pepper to taste.
Optionally, add fresh herbs for extra flavor.
Prepare Bonus Veggies
If using turnips, cucumbers, or tomatoes, slice them thinly.
Cook the Egg
In a separate pan, pot, or air-fryer, cook the egg to your liking (fried, poached, or scrambled). I like to use an air fryer soft-boiled egg.
Assemble the Avocado Toast
Once the toast is ready, spread the mashed avocado evenly on each slice.
Lay the thinly sliced veggie over the avocado (if using).
Then, place the cooked egg on top of the mashed avocado.
Season and Garnish
Sprinkle Everything Bagel Seasoning over the egg.
Garnish with fresh herbs.
Add some of the sliced veggies on the side.
Adjust Seasoning
Optionally, add red pepper flakes and more salt and pepper to taste or a few dashes of your favorite hot sauce.
Note: Feel free to customize the recipe based on your preferences and the veggies you have available. Enjoy your breakfast!
FAQ (Ask a Dietitian!)
Is avocado and egg toast healthy?
Yes, avocado toast is nutrient-rich. It contains healthy fats, some protein, lots of fiber, and micronutrients. I love to add some fruits or veggies to my avocado toast to further bump up the nutrients.
What happens to your body after eating avocado toast?
Avocado toast provides a combination of healthy fats, fiber, and protein leading to sustained energy levels and the feeling of fullness. This can lead to the consumption of fewer calories later in the day.
Additionally, the fiber in avocado and whole wheat toast supports digestive health.
Enjoy This Recipe? Try These Other Delicious Breakfasts
4sliceswhole wheat breadI love Dave's Killer Bread
1avocado
4large soft boiled eggs, peeled(scrambled, hard boiled, poached, or fried)
1white turnip
1/4cupfresh parsley, choppedor other herbs of choice such as dill, cilantro, or basil
4tspeverything bagel seasoning
hot sauce, kosher salt, and fresh cracked black pepper to taste
Instructions
Toast the Bread
Toast the bread slices to your desired level of crispiness.
Prepare the Avocado
While the bread is toasting, cut the avocado in half, remove the pit, and scoop the avocado flesh into a bowl.
Mash the avocado with a fork and add salt and pepper to taste.
Optionally, add fresh herbs, salt, pepper for extra flavor.
Prepare the Vegetable
If using turnips, cucumbers, or tomatoes, slice them thinly.
Cook the Egg
In a separate pan, pot, or air-fryer, cook the egg to your liking (fried, poached, or scrambled). I like to use an air fryer soft-boiled egg. *See recipe notes for more details about my air-fryer soft boiled egg recipe.
Assemble
Once the toast is ready, spread the mashed avocado evenly on each slice.
Lay the thinly sliced veggie over the avocado (if using).
Then, place the cooked egg on top of the mashed avocado and sliced vegetable.
Season and Garnish
Sprinkle Everything Bagel Seasoning over the egg and garnish with fresh herbs.
Optionally, add more salt and pepper to taste or a few dashes of your favorite hot sauce.
Tired of boring salads? Try one of Jacob’s signature dishes, a Black Bean Burger Salad recipe with Balsamic Basil Dressing.
When Jacob and I first started dating, a burger salad bowl was one of the meals he would prepare to impress me. He wanted to show off his cooking skills and knowledge of healthy recipes. I’m sure dating a dietitian must be a little nerve-wracking, worrying that I might be assessing every meal he prepares for me.
Dietitians care more about the deliciousness of the food (we know all about balance). However, I was thoroughly impressed with Jacob’s salad-making skills. It’s not always easy to prepare a healthy salad that is also delicious!
So, let’s make Jacob’s Signature Black Bean Burger Salad and all my favorite burger toppings.
Three Reasons You Will Love This Burger Salad
Versatile: This salad can be made using a homemade healthy black bean burger cooked in a skillet over medium heat, a frozen veggie pattie heated through in an air fryer, or even grilled burgers made with lean cooked ground beef or turkey burgers.
Moreover, you could even add some shredded cheddar cheese to the top of the burger for a melty cheese addition. The eater can add a variety of different ingredients to their salad, such as romaine lettuce or arugula, dill pickles or picked green beans, red onion, goat cheese, crispy bacon, or even your favorite salad dressing.
Nutritious: In this recipe you will find protein, fiber, vitamins, and minerals. Not following a keto diet and finding this recipe needs a little more carbohydrates? Just add a side of your favorite mac salad, top with crunchy croutons, or even some oven-roasted potatoes.
Looking to make this low-carb lunch or dinner? Beyond Burger makes really good vegan burger patties. They have 20g protein, 7g carbohydrates, and 2g fiber.
Easy: I think Jacob made this recipe so often because of how easy it was for him to whip together. Just take your premade frozen veggie burger and heat it in the microwave, air fryer, or skillet, then add it over a bed of mixed greens and veggies. Then, top it with your favorite dressing or my Basil Balsamic Vinaigrette.
The Ingredients in this Black Bean Burger Salad
Black Bean Burgers – You are welcome to use either homemade veggie burgers and/or store-bought black bean burgers in this recipe. I have a delicious homemade Wild Rice and Black Bean Burger recipe but I also enjoy Morning Star’s Spicy Black Bean Burgers.
Balsamic Basil Vinaigrette – recipe on The Addy Bean!
Optional ingredients – turn this into a cheeseburger salad by adding about a cup of shredded cheddar.
Step – By – Step Instructions
This is a quick and simple salad that can be put together in under 15 minutes.
Prepare the dressing:
Add all the salad dressing ingredients to a jar. Secure the lid of the jar and shake to incorporate, set aside.
Prepare the burger:
Stovetop: Add 1 tbsp avocado oil to a skillet and turn to medium heat. Add the frozen store-bought or homemade black bean burgers to the skillet. Cook for 7-10 minutes flipping halfway through.
Oven: Preheat the oven to 350 degrees F. Bake the burgers for 14-16 minutes.
Cool the burger for 5-10 minutes before adding it to the salad.
Prepare the salad:
First, add the greens to the salad bowl or bowls. Then layer on the tomatoes, cucumber, and shallots. Add the Black Bean Burgers and drizzle over the Balsamic Basil Dressing.
Jazzing Up Salads
There are 4 key rules to follow when jazzing up a salad.
Healthy Fats: Add something with healthy fats such as nuts & seeds, olive oil, avocado oil, avocados, pole-caught canned tuna, or olives.
Protein: Include a protein source like chicken, fish, pork, nuts & seeds, tofu, tempeh, or legumes.
Lastly, add fruits and veggies you actually enjoy, not just the ones you think are healthy.
I feel so passionately about these 4 key rules when creating a jazzed-up (not boring) salad that I wrote an entire article about how to BYO (build your own) salad! Check it out here -> BYO (Build Your Own) Salad – The Addy Bean Article
Salads Are Love
I love to make fun, exciting, and delicious salad recipes. Below are a few other salads you may love.
Jacob's Black Bean Burger Salad with Balsamic Basil Dressing
Sarah Harper MS, RD, LDN
This is Jacob's favorite salad recipe and for good reason! Served over top salad greens and veggies, these black bean burgers make for a tasty and healthy salad topper.
Add all the salad dressing ingredients to a jar. Secure the lid of the jar and shake to incorporate, set aside.
Prepare the burger:
Stovetop: Add 1 tbsp avocado oil to a skillet and turn to medium heat. Add the frozen store-bought or homemade black bean burgers to the skillet. Cook for 7-10 minutes flipping halfway through.
Oven: Preheat the oven to 350 degrees F. Bake the burgers for 14-16 minutes.
Cool the burger for 5-10 minutes before adding it to the salad.
Prepare the salad:
First, add the greens to the salad bowl or bowls. Then, layer on the tomatoes, cucumber, and shallots. Last, add the Black Bean Burgers and drizzle over the Balsamic Basil Dressing. Enjoy!
Notes
Black Bean Burgers: You may choose to purchase frozen veggie or black bean burgers for your salad, costco and trader joes have excellent varieties. I enjoy using my recipe for Wild Rice and Black Bean Burgers or 2 Morning Star Farms Spicy Black Bean Burgers per serving.
Craft a Nutritious Culinary Masterpiece with This Wild Rice and Black Bean Burger Recipe
I absolutely love this Wild Rice and Black Bean Burger recipe. These burgers are nutrient-rich, veggie-focused, balanced, and full of flavor.
As a bonus, choosing plant-based options like these burgers can have a lower environmental impact compared to meat-based burgers!
Why I Love To Make Veggie Burgers
In my grad school days, I attempted my first homemade veggie burger with less success than I hoped. Now, five years later, I’m married to a veggie burger enthusiast who prefers them bean-based and spicy. That led me to create this wild rice burger recipe using wild rice from a previous meal, combined with beans and spicy peppers.
Pour off the water from the soaked black beans and transfer them to a pot on the stove.
Cover with water and cook for 40 minutes on medium heat. After cooking, set aside to cool.
Sauté Onion and Garlic
In a pan, sauté the finely diced onion and minced garlic in 1 tbsp avocado oil until they are translucent. Allow them to cool.
Prepare The Burger Mixture
In a food processor, combine the cooked wild rice, cooked black beans, sautéed onion and garlic, chopped jalapeños, oregano, fresh parsley, eggs, and bread crumbs. Pulse until thoroughly combined.
Season the mixture with the salt and black pepper.
Forming the Burger Patties
Using clean hands, shape the mixture into patties of burger size, making 7-9 patties. If the mixture appears too moist, consider adding additional breadcrumbs to enhance binding.
Cooking the Burgers
Heat 1 tbsp avocado oil in a pan over medium heat. Cook the patties for about 4-5 minutes on each side or until they are golden brown and cooked through. (Use 1 tbsp avocado oil for 4 patties.)
Serve
Serve the Wild Rice and Black Bean Burgers on your favorite bun with your preferred toppings and condiments. Consider adding lettuce, tomato slices, avocado, or your favorite sauce.
Serving Suggestions
For my Wild Rice and Black Bean Burgers, I keep it classic but add a kick with fresh jalapeños. Load up your burger with lettuce (butter lettuce if available), thick slices of red onion, seasonal heirloom tomatoes, raw jalapeño, avocado, and a smear of mayo.
Don’t skimp on the toppings—go for big, thick slices of red onion and farm-fresh tomatoes. And of course, always toast those burger buns for that perfect crunch!
Freezing Wild Rice and Black Bean Burgers
Wrap Individually:
Individually wrap each burger in plastic wrap or aluminum foil. Alternatively, you can place pieces of parchment paper between the burgers to prevent them from sticking together.
Place in a Freezer Bag:
Transfer the wrapped burgers into a freezer-safe, airtight container or a zip-top freezer bag. Squeeze out as much air as possible to prevent freezer burn.
Label and Date:
Label the container or bag with the date and contents. This helps you keep track of how long the burgers have been in the freezer.
Freeze Flat:
If you have space, freeze the burgers in a flat layer. Once they are frozen solid, you can stack them more efficiently.
Reheating Frozen Wild Rice and Black Bean Burgers
Oven or Toaster Oven: Preheat the oven to 350°F (180°C). Place the frozen burgers on a baking sheet and bake for 20-25 minutes or until heated through.
Microwave: Remove the plastic wrap or foil, place the frozen burger on a microwave-safe plate, and microwave on medium power for 3-4 minutes, flipping halfway through.
Stovetop: Thaw the burgers in the refrigerator overnight, then reheat in a skillet over medium heat for about 5-7 minutes per side.
Pro Tip: Opt for Soaked, Dried Beans
Consider using soaked, dried beans instead of canned ones in this burger recipe. Why? It’s all about the texture!
This Burger will wow even those beef loving burger fans! It's not loaded with weird ingredients, and it's not trying to mimic a beef burger! It's yummy and delicious in its own creation.
1½cupsdried black beans, soaked for 24hours in the fridge
¼onion, chopped
2clovesgarlic, minced
1large eggs
2jalapenos
½tbspdried oregano
2tbspchopped fresh parsley
½cupbread crumbs
¼tspkosher salt
⅛tspblack pepper
3tbspavocado oil, divided
Instructions
Prepare the Black Beans
Pour off the water from the soaked black beans and transfer them to a pot on the stove.
Cover with water and cook for 40min on medium heat. After cooking, set aside to cool.
Sauté Onion and Garlic
In a pan, sauté the finely diced onion and minced garlic in 1 tbsp avocado oil until they are translucent. Allow them to cool.
Prepare The Burger Mixture
In a food processor, combine the cooked wild rice, cooked black beans, sautéed onion and garlic, chopped jalapeños, oregano, fresh parsley, eggs, and bread crumbs. Pulse until thoroughly combined.
Season the mixture with the salt and black pepper.
Forming the Patties
Using clean hands, shape the mixture into patties of burger size, making 7-9 patties. If the mixture appears too moist, consider adding additional breadcrumbs to enhance binding.
Cooking the Burgers
Heat 1 tbsp avocado oil in a pan over medium heat. Cook the patties for about 4-5 minutes on each side or until they are golden brown and cooked through. (Use 1 tbsp avocado oil for 4 patties.)
Serve
Serve the Wild Rice and Black Bean Burgers on your favorite bun with your preferred toppings and condiments. Consider adding lettuce, tomato slices, avocado, or your favorite sauce.
