Flavor + Color
Fruit, greens, spices, and powders can shift the taste and look of a blend with the seasons.
The mix-and-match ingredient guide
Chris's Smoothie Lab
A colorful tour of what goes into my smoothie rotation—and what each group brings to the blend. I switch things up with my mood and the season, so think of this as a pantry map, not a formula.
No fixed recipe!
Blend your way
A friendly little blend buddy
A List, Not a Recipe
My ingredients change with the season and my mood. This page is a flexible ingredient list, not a set recipe. Mix and match, and use each product's label for serving guidance based on your batch. What's right for one person may not be right for everyone; check with a healthcare professional or registered dietitian if you have questions.
Why keep a lineup?
Tasty Ways to Play
Each group has a different job in the glass. The fun is choosing the mix that fits the moment.
Texture + Richness
Nuts, seeds, and oils bring different textures and flavors, from a little crunch to a richer finish.
Room to Experiment
Keep the ingredients you enjoy in rotation, then adjust the combination to suit your taste and batch.
Nutrition varies by ingredient and serving. Use USDA FoodData Central to look up food details.
The pantry tour
The Ingredient Lineup
Tap a product link to see the item. The produce section lists fresh ingredients from my regular rotation.
01 · The liquid base
Milks & Juices
Every smoothie starts with a liquid base. I use these in moderation — less liquid means a thicker, more filling blend. The right amount depends on everything else in the mix.
Whole Milk
DairyWhy it may be of benefit: Adds a rich, creamy base with protein and fat that helps the blend feel more filling.
Grocery staple2% Milk
DairyWhy it may be of benefit: A lighter dairy option that still adds creaminess and protein with a bit less fat than whole milk.
Grocery stapleOat Milk
Plant-basedWhy it may be of benefit: Adds a mild, slightly sweet body to the blend; a popular dairy-free base that mixes smoothly.
Grocery stapleAlmond Milk
Plant-basedWhy it may be of benefit: A light, neutral base that adds liquid without much flavor, letting other ingredients stand out.
Grocery stapleWater
Base liquidWhy it may be of benefit: Keeps the blend thin and light without adding calories or flavor — useful when the mix is already rich.
Pantry stapleOrange Juice
JuiceWhy it may be of benefit: Adds bright citrus flavor and vitamin C; higher in natural sugar than other liquid bases, so I use it sparingly.
Grocery stapleCoconut Water
JuiceWhy it may be of benefit: Light and slightly sweet with naturally occurring electrolytes; a good low-calorie alternative to juice.
Grocery staple02 · The starting lineup
Powders & Vitamins
I think of these as my powder base. Product directions can vary, so I check the label and consider the size of the batch.
AG1
Greens powderWhy it may be of benefit: A greens blend can make it convenient to add several ingredients at once; the exact nutrients depend on the current formula and serving.
View product ↗Blueprint
Bryan Johnson Longevity MixWhy it may be of benefit: A multi-ingredient mix can be a convenient way to add variety; check the current label for the exact formula and amounts.
View product ↗Super Green Powder
Cheaper value alternativeWhy it may be of benefit: A simple scoop can add greens to the blend. If the formula includes probiotics, their effects depend on the specific strains and product; NIH ODS ↗
View product ↗Specialty Powders
Creatine
Optional mix-inWhy it may be of benefit: May support repeated short bursts of intense activity; most research focuses on exercise performance. NIH ODS ↗
View product ↗Beet Root
Specialty powderWhy it may be of benefit: Adds earthy flavor and vivid color. Beet juice has been studied for exercise, but those findings do not establish the same effects for every powder. NIH ODS ↗
View product ↗Cinnamon
SpiceWhy it may be of benefit: Brings cozy sweetness and aroma, giving the blend a flavor boost without needing extra sweetener.
View product ↗Ginger
SpiceWhy it may be of benefit: Adds a bright, peppery zing that can wake up fruit and greens flavors.
View product ↗Green Matcha
Tea powderWhy it may be of benefit: Adds grassy tea flavor and naturally occurring caffeine for a tea-like kick. NCCIH ↗
View product ↗Electrolyte Powder
Supplement mix-inWhy it may be of benefit: Can add sodium and potassium when replacing losses after heavy sweating; needs vary with activity and the product. CDC ↗
View product ↗03 · Crunch, texture, variety
Nuts & Seeds
A little nutty flavor and a different texture for the mix. Each ingredient has its own nutrition profile.
Pumpkin Seeds
SeedWhy it may be of benefit: Bring a nutty crunch along with plant protein, fiber, and unsaturated fats.
View product ↗Flaxseeds
SeedWhy it may be of benefit: Offer fiber and plant-based ALA, an omega-3 fat; the mild, nutty flavor blends well with fruit. NIH ODS ↗
View product ↗Chia Seeds
SeedWhy it may be of benefit: Add fiber and plant-based ALA, and thicken the blend into a gel when soaked. NIH ODS ↗
View product ↗Hemp Seeds
SeedWhy it may be of benefit: Have a mild, nutty taste and contribute plant protein and unsaturated fats.
View product ↗Hemp Hearts
SeedWhy it may be of benefit: Their soft texture mixes in easily, bringing plant protein and unsaturated fats without much crunch.
View product ↗Walnuts
NutWhy it may be of benefit: Add a rich, earthy flavor and plant-based ALA, an omega-3 fat. NIH ODS ↗
View product ↗Sesame Seeds
SeedWhy it may be of benefit: A little adds toasted flavor and crunch, plus plant fats and minerals.
View product ↗04 · Fresh + seasonal
Fruit & Veggies
Fresh picks make it easy to change the color, flavor, and feel of a smoothie with the season.
Fruit
Apple
Fresh produceWhy it may be of benefit: Brings gentle sweetness, a fresh bite, and fiber to the fruit mix.
Orange
Fresh produceWhy it may be of benefit: Adds juicy citrus brightness and vitamin C.
Banana
Fresh produceWhy it may be of benefit: Contributes natural sweetness and a creamy texture; it also contains potassium.
Berries
Fresh produceWhy it may be of benefit: Bring bright color and sweet-tart flavor, with fiber and vitamin C varying by berry.
Vegetables + Greens
Spinach
Fresh produceWhy it may be of benefit: A mild-tasting leafy green that contributes folate and vitamins A and K.
Broccoli
Fresh produceWhy it may be of benefit: Adds a fresh, earthy taste along with fiber and vitamins C and K.
Kale
Fresh produceWhy it may be of benefit: Brings a bold green flavor, fiber, and vitamins C and K.
Cauliflower
Fresh produceWhy it may be of benefit: Its mild flavor and soft texture can add body, along with fiber and vitamin C.
Beet Slice
Fresh produceWhy it may be of benefit: Adds earthy sweetness and a rosy color, along with folate.
Brussels Sprouts
Fresh produceWhy it may be of benefit: Bring a cabbage-like flavor with fiber and vitamins C and K.
Purple Kale
Fresh produceWhy it may be of benefit: Adds leafy-green flavor and a deeper color, plus fiber; nutrient details vary by serving.
Nutrition varies by produce type and serving. Look up food composition at USDA FoodData Central ↗.
05 · A richer finish
Oils
Different oils bring their own flavor and mouthfeel. Use the product label and your own recipe when deciding how much to add.
Atlas Olive Oil
Olive oilWhy it may be of benefit: Adds a smooth finish and mostly unsaturated fats. Dietary fat helps the body absorb fat-soluble vitamins from food. AHA ↗
View product ↗Virgin Olive Oil
Olive oilWhy it may be of benefit: Adds a smooth finish and mostly unsaturated fats. Dietary fat helps the body absorb fat-soluble vitamins from food. MedlinePlus ↗
View product ↗Organic Coconut Oil · Option 1
Coconut oilWhy it may be of benefit: Adds richness and coconut aroma; it is higher in saturated fat than olive oil. AHA ↗
View product ↗Organic Coconut Oil · Option 2
Coconut oilWhy it may be of benefit: Adds richness and coconut aroma; it is higher in saturated fat than olive oil. AHA ↗
View product ↗My oil rule: In my own smoothies, oil is a must when I load up on cruciferous vegetables like broccoli, kale, and Brussels sprouts. It adds richness and dietary fat, which helps the body absorb fat-soluble vitamins. I describe that as part of my personal mix, not a digestive-transit aid; fiber supports digestive regularity. Learn about vitamins and dietary fat.
06 · Extra mix-ins
Vitamins & Supplements
Optional additions from the current list. Product formulas and directions can differ, so check the package.
I'm usually pulling back on my base ingredients if I am adding these.
Coco Vita Powder
Powder mix-inWhy it may be of benefit: Brings a cocoa-like flavor and color; check the label to see what else is in the serving.
View product ↗Curcumin + Turmeric
Supplement mix-inWhy it may be of benefit: Adds earthy warmth and golden color. Evidence for turmeric supplements is not established for most health conditions. NCCIH ↗
View product ↗Mushroom Coffee
Coffee mix-inWhy it may be of benefit: Blends premium arabica with functional mushroom extracts for a smooth, earthy coffee. Arabica provides naturally occurring caffeine; mushroom varieties and their properties vary by product, so check the label for the current formula.
View product ↗07 · Sometimes, for fun
Rarely Used
Occasional flavors that stay on the bench until the right smoothie mood comes along. Papaya, avocado, and peanut butter are easy alternatives when I want to switch up a flavor profile.
Pomegranate Powder
Fruit powderWhy it may be of benefit: Adds a tart, fruit-forward flavor and red color; nutrients vary by product and serving.
View product ↗Lemon Juice Powder
Citrus powderWhy it may be of benefit: Brings a quick citrus tang that can brighten a sweeter smoothie.
View product ↗Tart Cherry Powder
Fruit powderWhy it may be of benefit: Adds a tangy fruit note and deep color; check the label because products can differ.
View product ↗Acai Powder
Fruit powderWhy it may be of benefit: Brings berry-like flavor and rich color; ingredients and nutrients vary between products.
View product ↗Papaya
Fresh fruitWhy it may be of benefit: Adds mellow tropical sweetness and a soft, juicy texture for a sunnier flavor profile.
Fresh ingredientAvocado
Creamy fruitWhy it may be of benefit: Makes the blend silky and creamy with a mild flavor; also contributes fiber and mostly unsaturated fats.
Fresh ingredientPeanut butter
Nut butterWhy it may be of benefit: Brings roasted peanut flavor and a creamy body; check the label for added sugar or salt.
Pantry staple