Supplementing with Smoothies: How to Make a Smoothie from Scratch
Homemade smoothies can help you deal with eating challenges related to cancer and the side effects of treatment. Smoothies are often easier to get down than chewing and swallowing food, especially if your mouth or throat is sore and/or dry. They’re also a great way to get nutrients in when you’re feeling fatigued, nauseated, or experiencing a lack of appetite.
Sipping a smoothie or protein shake slowly throughout the day can also make getting more vegetables, fruits, protein, and calories less effortful.
How to Make a Smoothie from Scratch
Making a nutrient-rich homemade smoothie involves 3-5 (or more!) ingredients that each offer value to your shake:
Assemble Your Smoothie Ingredients
Step 1. Choose a Liquid Base
This can be 100% fruit juice diluted 1:1 with water, plain Greek yogurt, kefir, or unsweetened plant-based dairy alternatives (like pea, soy, cashew, or almond milk). If none of those appeal to you, you can just use water.
Step 2: Add Fruits and Veggies
Vegetables that work well in smoothies include: leafy greens (baby spinach, kale, chard, or collard greens), beets, carrots, zucchini, and cauliflower. Fruits of all kinds—fresh or frozen—work well in smoothies, including berries, mangoes, apples, and bananas.
Step 3: (Optional): Add Protein
Protein powder, nut butter, silken tofu, and pasteurized egg substitutes are all ways to boost the protein content of your smoothie.
Step 4: Mix in Fats
Add more calories to your smoothie by mixing in peanut/almond butter, ripe avocado, or 1 TBSP of avocado oil.
Step 5: Finish with Flavor(s)
If the fruit and vegetable combinations you’ve tried aren’t flavorful enough for you try adding cinnamon, fresh ginger root, turmeric, unsweetened cocoa powder, or ¼ tsp of vanilla extract.
Load Your Blender
Put the liquid/base in your blender first. Then add vegetables (especially leafy greens), followed by fruits. Put protein and fats in next, adding any flavor enhancers last. Blend to your desired consistency, adding water to thin and ice or frozen banana coins to thicken.
Serve and Store
If you’re having smell or taste changes, drink your smoothie from a cup with a lid and straw. Pour small servings (4-8 oz) at a time and store any extra in the fridge. Drink each batch of smoothie within 24 hours, and if you have leftovers after that, pour it into a popsicle mold and pop it in the freezer for later.
This article meets Iris standards for medical accuracy. It has been fact-checked by the Iris Clinical Editorial Board, our team of oncology experts who ensure that the content is evidence based and up to date. The Iris Clinical Editorial Board includes board-certified oncologists and pharmacists, psychologists, advanced practice providers, licensed clinical social workers, oncology-certified nurses, and dietitians.
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