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How to Make a Healthy Flax Milk Smoothie

We’re a big smoothie household. It’s an easy way to get a lot of nutrients out of a single glass. They’re cold, refreshing, delicious, and can be made incredibly nutrient dense! It’s also a no-mess breakfast for the whole family! 

It’s not always been smooth sailing when it comes to smoothie making. You need to get the right texture and you need to get the right flavors. It can end up too watery, or the flavors may be a little off. Sure, throwing juice and fruit together can make for a refreshing beverage, but with a killer sugar spike and lack of nutrients. That’s why finding a balance between fruit, vegetable, and liquid is important when it comes to smoothie making. Through trial and error I have perfected How to Make a Healthy Smoothie. 

  • Include protein, fat, and carbohydrates 
  • These star macronutrients will keep your smoothie nutrient dense and keep you full for hours! Healthy fats will also help provide a creamy/thick texture. I use anywhere from 1-2 tbsp of nut butter or half of an avocado. Quality protein is important, such as a plant based protein powder or a whey protein powder. Carbohydrates can be easily provided by fruit, giving you a boost of energy! 

  • 60/40 rule 
  • To keep my smoothies balanced I like to think of a simple rule known as the 60/40 ratio. Meaning I keep 60% of my smoothie vegetable and 40% fruit. You can also ease into this by starting with a 50/50 ratio. Freezing vegetables such as cauliflower, zucchini, or spinach will keep your smoothie low in calories, high in micronutrients and higher in fiber, helping to balance and stabilize the sugars coming from the fruit in your smoothie! I use fresh organic spinach most of the time as it has a subtle flavor and 

  • Don’t go bananas and hold the juice!
  • So many smoothie bars make smoothies that have 1-2 full bananas. There is a ton of sugar and carbs in bananas. They send your blood sugar through the roof and are full of calories you don’t need. Keep it to half a banana max! Juices are often full of added sugars and even juices from whole fruit just have the fruit without any of the fiber. When it comes to adding liquid to smoothies, especially if it’s replacing a meal it’s important to add something with substantial nutrients. Flaxseed milk is my go to because it’s thick and creamy, low in calories, high in fiber, protein, and calcium! (1).  If my smoothie is just a snack then I’ll use half water and half non-dairy milk. 

  • Adding a nutritional boost 
  • While supplements and adaptogens are not a necessity, they add extra nutritional value to your smoothie. It’s safe to add 1-3 in your smoothie. My top favorites are Sunfoods Organic supergreens, turmeric, chia seeds, cocoa, maca, or ceylon cinnamon. Just adding 1 tsp of one of these will do wonders for the flavors and the nutrients! 

    Here’s one of my favorite green machine smoothie recipes:

    – 1 1/2 cup malibu mylk unsweetened  ⁠

    – 2 cups Spinach 

    – ½  banana (frozen is best)  ⁠(I will rotate between bananas or blueberries or cherries!) 

    – 1/4 avocado 

    -1 scoop protein powder

    -½ tsp sunfoods organic supergreens

    -1 tbs organic peanut butter

    Find more recipes like this on @malibumylk instagram!

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