Phone: 816-225-2565
how to make a green smoothie with no lumps

Smoothies are a great go-to snack in the afternoon. They’re a great pick me up around 4 PM when you’re hungry and headed toward the pantry for something to eat. Instead of grabbing a snack, drink a smoothie. With these tips and a green smoothie recipe, you can make a perfect drink.

Healthy smoothies

Smoothies are great snacks. They pack a lot of nutrition in one glass, keep you focused on your diet, help you feel full, and they’re quick. You can even meal prep smoothies to make them even quicker when you’re on the go.

Add your veggies and fruit to a freezer bag. When you need that quick snack, open the freezer and throw the frozen fruits and vegetables in the blender. Add some liquid and blend.

Blending the ingredients ahead of time doesn’t make the best consistency smoothie. So, freeze the vegetables and mix when you’re ready to drink the smoothie.

If I’m going out to eat, I drink a smoothie before. For example, at a Mexican restaurant, how often do you fill up on chips and salsa? Don’t deprive yourself of the delicious chips and salsa, but eat them in moderation. The secret is walking into a restaurant with a half-full stomach. Don’t walk in starving.

A smoothie is a great late afternoon snack to help with cravings and to help you eat less at dinner. If you’re going out for dinner, drink a shake first!

Free dining out guide

Added sugar and weight gain

With smoothies watch out for added sugars. It’s hidden in some of the ingredients. For example, use unsweetened almond milk. You don’t need the extra sugar in sweetened almond milk.

Second, watch for sugar in your protein if you’re using Greek yogurt. Go for the full-fat Greek yogurt. Low fat often has hidden sugar in it.

It’s easy to eat a lot of added and unnecessary sugar each day. It leads to health problems and weight gain.

Fill up on healthy ingredients like avocado. It’s filling and good fat.

Also, add chia seeds. They’re full of omega-3 fatty acids, and they’re full of fiber too.

How to make a perfect smoothie

Are you tired of lumpy smoothies? They’re called smoothies, but sometimes they’re anything but smooth.

All the chunks of spinach and kale used to be one reason I didn’t like smoothies. Then, I learned the trick to perfect smoothies that are creamy and smooth. It has the same nutrition with the greens, but without the chunks.

Add half your ingredients, and then blend!

So, load up your smoothie with greens, protein, and liquid. Then, blend it.

Next, add your thickening ingredients like a banana or avocado and then blend again.

This way, you won’t have chunks, and you won’t have little pieces of spinach or other greens stuck in your teeth.

green smoothie recipeGreen Smoothie Recipe

  • 1 cup unsweetened almond milk
  • 1/2 cup Protein of your choice (protein powder or full-fat Greek yogurt)
  • Handful of Greens
  • Banana or 2-3 chunks avocado
  • 3/4 tablespoon chia seeds


  1. Add unsweetened almond milk, protein, and greens.
  2. Blend.
  3. Add thickener like banana or avocado.
  4. Add chia seeds.
  5. Blend.

Chia seeds are great in smoothies because they make you feel full! However, like the greens you don’t want chia seeds caught in your teeth. So, pre-soak your chia seeds. You can use milk or water. It’ll give you a thicker smoothie and you won’t have to grab the floss when you’re done drinking your healthy shake.

If you’re looking for more healthy recipes, join the STRONG By Emily community. We share healthy recipes, and you get three TRX and bodyweight workouts a week with videos and modifications, plus accountability so you can lose weight. It’s an at-home workout program, through the TrueCoach app.

Do you have a perfect smoothie you love? Share the ingredients below.

Leave a Reply