Blended into a smoothie base

Blended into a smoothie base recipe videos

A blended smoothie base is a thick, drinkable mixture made by puréeing fruits, vegetables, and a liquid like milk or juice in a blender. It typically features a combination of ingredients such as bananas, berries, spinach, yogurt, or protein powder. While originating from modern health food trends, its roots are in the broader category of blended drinks popularized in the 20th century.

🍽️ Nutrition at a glance

This base is generally moderate in carbohydrates from fruit and added sugars, with protein and fat content varying widely based on ingredients like yogurt, nuts, or protein powder. It provides a good source of vitamins (like Vitamin C and A), minerals (like potassium), and fiber, with a typical serving ranging from 150 to 400 calories.

Nutrition breakdown

Calories	220 kcal
Protein	8 g
Carbs	40 g
Fat	3 g
Fiber	6 g
Sugar	25 g
Sodium	50 mg
Potassium	450 mg
Vitamin C	30 mg
Vitamin A	120 mcg
Calcium	150 mg
Iron	1.5 mg
Magnesium	40 mg
Vitamin K	30 mcg
Folate	60 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Smoothie bases are uniquely customizable, acting as a nutritional canvas that can be tailored for a post-workout boost, a meal replacement, or a vitamin-packed snack. They are a cornerstone of modern wellness culture, often used to conveniently incorporate multiple servings of fruits and vegetables into one's diet.