Your Guide to Seasonal Smoothies

Fall is here! Some of my favorite things about this season area cozy scarves, changing leaves and of course pumpkin spice lattes. But don’t pack away that blender quite yet! Just because the leaves are changing, doesn’t mean that we must put our summer favorites into storage.

Many people associate smoothies with summer, but why? What’s better to soothe those sore throats that are so common in the fall and winter months? In fact, the winter months are when our nutrient stores are often the lowest and probably when our bodies crave the nutrients smoothies provide the most. I often recommend smoothies to my clients, especially because so many of them experience digestive problems. Smoothies are high in fiber, but so easily digested and absorbed.

Here’s why smoothies are so good.

They are:

  • Hydrating

  • Packed full of nutrient powerhouses

  • Boost Immune System

  • Increase veggie intake

  • Easily digested/absorbed

So, keep those blenders out and your freezers full of your smoothie favorites!

The Perfect Smoothie Formula

Finding the perfect smoothie formula can be challenging. I have noticed two BIG roadblocks to making smoothies:

  1. People are overwhelmed by the possibilities of ingredients

  2. They have one recipe that they use every time, and then eventually get tired of it.

Luckily, there is a simple solution that I’d like to share with you! Here is a formula I follow for delicious smoothies every time:


  • 2 small handfuls frozen or fresh fruit

  • 2-4 tablespoons protein powder

  • 2 tablespoons binder

  • 1.5 tablespoons oil

  • 1.5 cups liquid

  • 1 tablespoon sweetener (optional, less or more as needed)

  • optional superfoods, greens, and other ingredients

  • 6 ice cubes (omit if soft fruit is frozen)

Fresh or Frozen Fruit Ideas

  • ½ banana, or 1 small

  • ½ avocado

  • Strawberries (you can leave the greens on if you have a power blender)

  • Other berries (blueberries, blackberries, raspberries)

  • Peaches

  • Mango


  • Ground flaxseed

  • Almond butter or nut butter

  • Soaked raw almonds (soak for several hours and rinse before using)