Smoothie 101: The CHAARG Girl’s Guide to Smoothies

CHAARG girls love smoothies — especially the CHAARG girl on-the-go! Creating a healthy, satisfying smoothie is a great way to start your morning if you don’t have the time to cook or sit down for a full breakfast. Not only are they easy to make, they’re also an easy way to get your protein, carbs, + healthy fats all in one place. Smoothies are also a great option because they can be created using foods you likely already have in your fridge + pantry — they’re even great at saving produce you purchased + weren’t able to use before it starts to go bad! Here’s a simple guide to creating a wholesome smoothie that will keep you full + energized until your mid-morning snack:


Begin creating your smoothie with the base. We prefer to blend our liquid + greens first as we find it helps blend your greens into your smoothie better!

First, add around one cup of your liquid of choice — adjusting as needed depending on your desired smoothie thickness. Some of our favs are: Nut milks [coconut, almond, cashew, etc.], water, coconut water, + coffee! Next, add about a cup of greens//veggies. Since the taste of greens can take a little getting used to, we recommend starting off small + increasing as you desire! Our favorite greens//veggies to add are spinach, kale, + cauliflower.

Blend your liquid + greens together [+ ice if you’re not using frozen fruit] ++ your base is complete.


Our favorite part of smoothies — choosing your fruit! This is where you can get creative + try out combinations you’ve never had before —  we try not to have the same smoothie twice ; ). Some of our favorite fruits to add to our smoothies include bananas, strawberries, mangoes, + peaches!

We  recommend using frozen fruit to make your smoothies cold + creamy ++ this allows you to omit ice!

Tip: In addition to buying frozen fruit, you can eliminate food waste by freezing produce you were unable to eat before their expiration date. Chop fruits that are about to expire + store them in the freezer. Try to limit your fruit to one cup to keep your blood sugar from spiking too much.


We seriously LOVE any + all nut butters because they’re packed with protein + healthy fats. Simply add a tablespoon [or two!] of your favorite nut butter to your smoothie to help keep you from that *hangry* feeling an hour after you eat.. We recommend peanut butter, almond butter, ++ for our girls with nut allergies, sunflower butter.  


On top of providing you with the nutritional basics, smoothies can also be a great way to add other superfoods to your diet. Feel like your smoothie is lacking flavor? Try adding some cinnamon, turmeric, or fresh ginger to taste. These spices will boost flavor + each have their own added health benefits. Looking to boost your smoothies nutritional value? Add a teaspoon of chia seeds, flax seeds, maca powder, or even bee pollen.

++ Don’t forget to add your favorite toppings like cacao nibs, shredded coconut, or granola.

Pour your smoothie into a cute to-go cup with a straw + enjoy your breakfast on-the-go! Show us your smoothie creations by tagging us @CHAARG + #CHAARGEATS on Instagram — we can’t wait to see what you create!

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