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I’m Jen Hansard, mom of two, ultra runner and lover of green smoothies, coffee & tacos. I took my family's health into my own hands while broke and without health insurance...and have helped 1 million+ other families along the way.

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The Perfect Blend Smoothie Formula

Looking to get the perfect blend for your green smoothie recipes? Check out our simple Rawkstar Formula guide below.

It’s important for your tastebuds to fall in love with green smoothies at first sip, so you’ll keep coming back for more. This starter formula is a foolproof way to make sure you get a delicious green smoothie every time. Wonder why we don’t use dairy or sweeten with sugar? Check out our Beginner’s Guide to a Plant-Based Diet and get the 101.

As you blend more often, feel free to customize the formula to work better for you. If you’re craving greens, add more leafy greens to your recipe. If you think the smoothies are tasting too sweet, decrease the amount of fruit you put in them. If you prefer your smoothies thinner, add more liquid.

There are tons of ways you can customize your recipe to create the perfect green smoothie for you, and the Rawkstar Formula is a great way to get started.

The perfect blend simple green smoothie formula = 2 cups leafy greens + 2 cups liquid + 2 cups fruit

How much does a perfect blend yield?

Following these steps should yield a two serving smoothie with 16-20 ounces per serving. If you want to make a larger or smaller green smoothie, simply keep the ratio the same and adjust the amounts accordingly.

What’s a cup of leafy greens?

When we say 1 cup of leafy greens, it’s a measurement of volume (how much space it takes up) versus how much it weighs in ounces. So 1 cup of leafy greens to us is a tightly packed amount of leafy greens generously stuffed into a measuring cup that equals 1 cup. Once you and your blender become BFFs, “eyeballing it” and “a couple of handfuls” will become your form of measurement.

What’s in your perfect blend?

What recipe will you create from the perfect blend formula? Think of your favorite ingredients and put them into this formula and share the recipe below to give us all some new ideas to blend up!


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  1. Daniel Matthews

    March 14th, 2019 at 10:04 am

    This is a really great way to simply spell out how smoothies are made! Very well done and an easy read. I am enjoying the smoothie challenge! Glad I found you Jen!

  2. SGS Rawkstar Carissa

    March 14th, 2019 at 12:44 pm

    Hey Daniel,

    Thanks for sharing your feedback! We are so happy you found us as well 🙂

  3. Jenny Miller

    April 6th, 2019 at 6:15 pm

    Thanks for this formula, it encourages me to use up leftover fuit, fresh and frozen. Ah, the possibilities…

  4. SGS Rawkstar Carissa

    April 10th, 2019 at 1:28 pm

    Hey Jenny,

    So happy this formula was helpful to you!

  5. Colleen

    April 17th, 2019 at 10:46 am

    I’m curious why soy milk is not listed as a choice for a liquid base. (Just bought your smoothie book and am excited to get started!)

  6. SGS Rawkstar Carissa

    April 18th, 2019 at 11:28 am

    Soy milk is not one of our “go to’s” for liquid base. However feel free to use soy milk if you would prefer that over the other substitutes.

  7. Helen

    April 18th, 2019 at 9:00 am

    Hi, absolutely delicious, so refreshing. I love this challenge and I’m totally hooked on your fresh smoothies. And literally 5 mins to make. I look at your page every day lol! Glad I found you too!

  8. SGS Rawkstar Carissa

    April 18th, 2019 at 11:38 am

    Hey Helen,

    Yay!! We are so happy you found us and are now hooked on green smoothie goodness!! 🙂

  9. Tao

    April 22nd, 2019 at 12:31 pm

    Hey there! I was curious if you still your perfect blend formula as a poster at all. Whenever I go to experiment with making my own smoothies, I always look at this first, and I’d love to hang it in my kitchen. 🙂

  10. SGS Rawkstar Carissa

    April 23rd, 2019 at 11:07 am

    Hey Tao,

    We do not have a PDF of this but you could totally take a screen shot of it from your phone and then print it out that way.

    Hope that helps!

  11. Ro

    April 24th, 2019 at 9:22 pm

    All your instructions are so simple and easy to follow.
    I also love your greeting at the beginning of your fail email. What size zip log back do you use to put all the ingredients in? Thanks for what you to! Keep up the good and unselfish work!

  12. Darlene Littlechild

    May 21st, 2019 at 10:46 am

    This is great! Everything we need all in one place! Well done! So thankful for Jenn and rawkstar team! Green smoothie challenges are great, as well as all the rest of the information. Keeping it simple for all of us!

  13. SGS Rawkstar Carissa

    May 22nd, 2019 at 12:16 pm

    Hey Darlene,

    Thank you for your feedback, that was so sweet! We love hearing how our rawstars are doing and how much you enjoy our challenges 🙂

  14. Chris

    July 23rd, 2019 at 2:09 pm

    I am on a blood thinner and it limits the amount of vitamin K I can take in a day. Does anyone know how this will effect me physically.

  15. Kristina

    July 27th, 2019 at 11:35 am

    Has anyone tried using yogurt as a liquid? I want to use Oikos Triple Zero because it will give protein. Also thinking of adding protein powder. Thoughts?

  16. SGS Rawkstar Carissa

    July 30th, 2019 at 11:27 am

    Hey Kristina,

    We tend to stay away from dairy with our recipes. However, if you do not have an intolerance to dairy then I would say, go for it! We have never tried it though so we cannot recommend how it will be.

  17. Emily

    September 18th, 2019 at 9:38 am

    I have used greek yougart in my smoothies with almond milk. Turns out yummy. I would start out with 1/2 cup and blend. Taste. You can always add more:)

  18. Phyllis Lipford

    September 18th, 2019 at 8:14 pm

    Great info, thanks!

  19. SGS Rawkstar Carissa

    September 19th, 2019 at 9:34 am

    You are welcome!!

  20. Nancy

    September 25th, 2019 at 12:01 pm

    I am a low-carb person (keto as they’re now calling it to make it sound like they’ve reinvented the wheel when it’s really the same concept as Atkins or South Beach). I tend to lean toward just the berries for my fruits, as they contain the least amount of carbs and I stay away from fruits like bananas, mangos, figs, etc.. I know fruits are supposed to be “good carbs” but I still try to stay under 20 gms/day. I also need that protein to help me feel full – I know you said Kale is a good source of protein, which I didn’t know, probably never even looked into since I tasted it raw once and spit it right out…YUCK!! I like to add a scoop of low carb vanilla protein powder which also adds to the overall taste since berries are sometimes a little tart and the powder is sweet.

  21. SGS Rawkstar Carissa

    September 27th, 2019 at 10:06 am

    Love it Nancy! Thank you for sharing that with us!!!

  22. Sharon

    November 10th, 2019 at 11:59 am

    Thanks for typing out the formula for a green smoothie. I’ve been makeing fruit smoothies for years but was at a loss on what to do to make it green. Thought it was just greens and water and didnt sound very appealing. Sometimes the best things are the easiet and in this case I only have to add some greens to what I already make.

  23. SGS Rawkstar Carissa

    November 11th, 2019 at 2:22 pm

    I am so happy to hear that this was helpful to you! It really is so simple to make a green smoothie and we love reaching new people and spreading the simpleness of it all 🙂

  24. Pei

    January 4th, 2020 at 6:53 pm

    Love day3 ‘s smoothie!! It taste like pineapple and oj,, love it!!

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