fresh, frozen, or canned fruit (listing just fruit and/or sugar)
whole milk and/or whole plain yogurt
white sugar or honey
1/4 c. whole golden flax seeds (optional)
1 c. rolled oats (optional)
Blend what you want till it's smooth. You'll get the hang of how much frozen stuff you can handle with your blender. We use whatever fruit is the least expensive. I love to add the golden flax seeds to add some good oils, protein, and roughage to my smoothie. It seems to keep up going longer during the day.
If I have a strongly flavored fruit I'll add the rolled oats. If not sometimes they tend to taste funny. I can't really describe it but it's definitely a different taste.