My two-year-old can barely pronounce her name, but when I ask what she wants for breakfast, she enthusiastically shouts “Smoooooothie!”
Smoothies are crowd-pleasing breakfasts and snacks around here, especially as the weather heats up. Don’t tell anyone, but I have actually have found several ways to make them healthy while still being kid-approved. I picked the Ninja blender as a Mother’s Day gift to myself a few years ago, because I love that it has a big 72-ounce blender jar, as well as a personal use 16-ounce cup for fewer dishes to wash. I typically make smoothies like my grandmother made everything… without a recipe! Experimenting has been key for me in finding recipes that my family and I crave. Generally any smoothies recipe will have four main components: 1) the liquid, 2) flavored protein powder, 3) fruit, and 4) ice.
The liquid can be any type of milk, juice, or water. I think that’s really up to you and your personal preferences. I avoid juice, because I don’t think smoothies have to be loaded with sugar to be delicious. I choose coconut milk because of sweet flavor and extra benefits of the healthy fats. Research also suggests that coconut milk is a natural thermogenic, with medium-chain fatty acids. That’s definitely a bonus as we get into swimsuit season!
A critical component is the protein powder. It’s easy to be overwhelmed by the variety of protein powders available on the market. Many are filled with artificial sweeteners, artificial flavors, gluten, dyes, carageenan, and fillers that many health-conscious people generally like to avoid. I have found affordable brands I love, including a vegan one, as well as a cold-processed whey option. Be sure to check your labels, as not all protein powders are created equal and expensive doesn’t necessarily mean high-quality.
My favorite fruits to include are berries. Berries are great because they tend to be lower on the glycemic scale, meaning that they won’t spike your blood sugar in the same way that bananas, peaches, pineapples, and other high sugar fruits can do. Generally 1/2 cup of frozen fruit is sufficient for adding great nutrition, fiber, and sweetness, without adding too many calories. I have found that 1/4 of a frozen avocado adds more of those wonderful healthy fats and makes my smoothies incredibly creamy. A small handful of frozen spinach or a little kale can be blended into smithereens and nicely hidden from my occasionally picky eaters, including my husband, without compromising the taste and packing a nutritional punch.
I have a separate grinder for adding up to two tablespoons of ground seeds like flaxseeds or chia seeds, to add extra protein, fiber, and omegas. I like to kill two birds with one stone, so I use frozen fruit instead of ice. My girls beg for a smoothie daily, so they are usually pretty excited when I let them help add each ingredient and help push the button on the blender. For me, the most important thing to remember is to make enough for everyone, because anytime I make a smoothie for myself, I always have to share.
Here are a few of my favorite recipes:
Chocolate Covered Strawberry Smoothie
8 oz. Chocolate almond milk
5 frozen strawberries
1 serving of the protein powder of your choice
1-3 ice cubes (optional)
Green Banana Breakfast Smoothie
8 oz. milk of your choice
3 Frozen berries
1/2 small banana
1/2 C. dark leafy greens like spinach or kale
1 Tbsp. nut butter of your choice
1 serving of the protein powder of your choice
1-3 ice cubes (optional)
DMMB Mom’s Favorite Smoothie
8 oz. unsweetened coconut milk
1/4 frozen avocado
4 frozen strawberries
2 Tbsp. chia seeds
1 serving of the protein powder of your choice
1-3 ice cubes (optional)
