Morning smoothies are a way of life in this house. All three of us drink them for breakfast almost daily, and, as a mom and RD, I love that for a few reasons:
- Smoothies are EASY to make— throw ingredients in a blender and GO.
- They are nutrient-dense— pack a ton of nutrition in a single portion.
- Smoothies taste delicious and there are ENDLESS options for flavor combos!
Let me break down some of the best ingredients you’ll want to consider when you make these at home…
- Protein source- while each individual person has specific protein recommendations, at least 20g protein per serving is a good starting point. Protein satisfies your hunger and fuels your body to do work! Don’t skip this! Ingredients that count as a protein source include:
- Protein powder: Grass-fed whey, plant-based protein including rice, pea, and hemp, and collagen are my top choices.
- Greek yogurt: If powders aren’t your thing, add 1 full cup of plain Greek yogurt to get your 20 grams of protein.
- Fiber- promotes healthy digestion, can help steady blood sugar, and may improve cholesterol levels. Fiber is best consumed in whole foods like veggies, fruits, seeds, and whole grains. Get these in. Smoothie-friendly fiber foods are:
- Ground flaxseed
- Kale & spinach
- Berries
- Frozen cauliflower
- Fat- it’s satisfying, and has positive effects on heart and brain health. Also… PEANUT BUTTER! Go for about 1 tbsp per serving. Here are some options:
- Peanut butter, almond butter, cashew butter
- Coconut flakes or coconut oil
- Chia seeds
- Avocado
- Fruit and/or vegetables- nature’s multivitamin! Fruits and veggies contain tons of vitamins and minerals, as well as fiber (reminder- good for your gut!) They also hold lots of antioxidants, nutrients that protect your body’s cells from aging and damage. Eat ’em up- about 1 cup in your smoothie!!
- Frozen berries
- Frozen cherries
- Mango, banana, peaches
- Frozen cauliflower
- Baby spinach or baby kale (mature greens are kinda tough)
You can do this! Play around with the above ingredients until you find a combo you love. Here’s my #1 fav way to smoothie to get you started:
Cherries and Cream Smoothie
Sweet and satisfying!
Equipment
- Blender
Ingredients
- 1 1/2 cup unsweetened almond milk
- 1 serving vanilla collagen protein
- 1 tbsp ground flaxseed
- 1 tbsp cashew butter
- 1 cup frozen mixed berries and cherries
- 1/4 cup frozen cauliflower
Instructions
- Combine ingredients (in the order they are listed) in a blender and blend until smooth.
Notes
If smoothie is too thick, add more water or almond milk until desired consistency.