Is there a National Smoothie Day?

Yes! National Smoothie Day is celebrated every year on June 21st , perfectly timed with the first day of summer. It’s a fun and flavorful occasion that encourages people to enjoy fresh, blended drinks made with wholesome ingredients. Whether you’re making your smoothie at home or picking one up from your favorite juice bar, this day is all about celebrating health, creativity, and community—one sip at a time.

What is the Rule of 3 for smoothies?

The Rule of 3 is a simple formula designed to help you create well-balanced, delicious smoothies. It consists of: 1 part leafy greens (like spinach or kale) 1 part fruit (such as banana or berries) 1 part liquid (such as almond milk or coconut water) By following this approach, you ensure your smoothie includes fiber, antioxidants, and hydration—without becoming too sugary or too heavy. This rule is especially popular on National Smoothie Day as a go-to method for crafting nutritious blends.

Who made the first smoothie in the world?

While the exact inventor is hard to trace, one of the earliest smoothie pioneers was Julius Freed , founder of Orange Julius, who in the 1920s created a sweet, frothy orange drink that became wildly popular in the U.S. However, smoothies have their roots in ancient cultures like India and Latin America, where fruit-based drinks were common long before the electric blender made its debut. The smoothie as we know it gained momentum in the U.S. during the 1970s health food movement.

Is it OK to have 2 smoothies a day?

Absolutely— two smoothies a day can be a healthy part of your diet, as long as they’re balanced. The key is to include fiber, protein, and healthy fats to keep blood sugar stable and prevent cravings. For example, you might start the day with a green smoothie and enjoy a post-workout protein shake later in the afternoon. Just be mindful of portion sizes and added sugars.

Are smoothies good for digestion?

Yes, smoothies can support digestion, especially when they include ingredients like yogurt, bananas, ginger, chia seeds , and leafy greens. The fiber helps regulate your gut, while probiotics (like those in kefir or yogurt) promote a healthy microbiome. Blending also makes nutrients easier to absorb, which can be helpful for those with sensitive digestive systems.

What is the healthiest smoothie base?

The healthiest base depends on your goals, but top choices include: Water (hydration with no calories) Unsweetened almond or oat milk (low in sugar and dairy-free) Coconut water (great for electrolytes) Greek yogurt (adds protein and probiotics) All of these can work wonderfully on National Smoothie Day , giving you the freedom to tailor your blend to your needs.

National Smoothie Day: 9 Delicious Ways to Boost Health & Energy

Ingredients

Scale

1 cup spinach or kale
1 banana or 1 cup berries
1 cup almond milk or coconut water
1 tbsp chia or flaxseeds
Optional: 1 scoop protein powder, 1 tbsp nut butter, spices like cinnamon or turmeric

Instructions

Choose a leafy green, a fruit, and a liquid base following the 1:1:1 smoothie rule.
Add seeds, protein, or spices for extra nutrition and flavor.
Blend on high until smooth and creamy.
Serve immediately and enjoy on National Smoothie Day!
Optional: Freeze ingredients into packs for easy prep or set up a smoothie bar for gatherings.

Notes

Use ripe fruit for natural sweetness and rotate ingredients regularly for balanced nutrition. Great with plant-based or high-protein additions depending on your dietary goals.

Author: Ava
Prep Time: 5 minutes
Cook Time: 0 minutes
Category: Beverage
Method: Blended
Cuisine: Global

Nutrition

Serving Size: 1 smoothie
Calories: 180
Sugar: 10g
Sodium: 60mg
Fat: 7g
Saturated Fat: 1g
Unsaturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 22g
Fiber: 5g
Protein: 8g
Cholesterol: 0mg

Keywords: smoothie, national smoothie day, healthy drink, wellness, fruit, green smoothie