Smoothies need to be easy. Don’t over complicate the process with too many ingredients. Sugar content will determine the ingredients.
Here is the 3 ingredient super tasty higher sugar content version I make for my kids: 1 ripe banana (banana has some brown spots), 1 cup of frozen blueberries, whole milk to consistency. “To consistency” means you add as much milk as it takes for the contents to blend. You add more to make it thinner.
To cut down on the sugar content and make it dairy free, cut out the milk and replace it with water. This will thin it out and change the flavor a bit but it will be less inflammatory. To up the micro nutrient profile you can add some raw mixed greens. I will get a bag of “power greens” (usually baby chard, kale and spinach) from either Costco or Trader Joes.
Here is the revised recipe to include greens: 1-2 ripe bananas (the extra banana will add more sweetness) 1 cup of frozen blueberries, 1 bag or 3 handfuls of the power greens, water to consistency.
Optional additives are cinnamon, turmeric, stevia, parsley, celery, cucumber, cilantro, broccoli sprouts.