Smoothies are a fun, delicious and affordable way to help you get more fruits and veggies into your family’s diet.
But they are not a one size fits all solution. After all, one kid likes strawberries and the other doesn’t.
Or Mom or Dad is watching their wanting low carb but high energy and a healthy dose of fiber — but to make sure calories don’t add up in a hurry.
Good news: We have 6 delicious smoothie combinations that will please everyone in the family — including one just for mom and dad.
And the best part: These cost much less to make and are much more nutritious than most smoothies you buy pre-made!
One pro tip, before we get to the recipes:
Flash frozen fruit is readily available in the frozen foods grocery aisle regardless of season. It is just as nutritious, saves time, and is often more affordable than its fresh equivalent ounce for ounce. More and more stores are offering frozen organic fruit as well.
Mom’s Bulletproof Coffee Energy Smoothie
- 1 cup brewed coffee (cooled to room temperature)
- 1 tablespoon coconut oil or softened/melted butter
- ½ cup vanilla Greek yogurt
- Dash of cinnamon
If you’ve never tried bulletproof coffee, you’re in for a surprise! “Bulletproof” refers to the adding of butter or coconut oil to black coffee. The modest addition of butter or coconut oil erases the coffee’s bitterness and creates a delicious kickstart of long-lasting energy that will get you on your way in the morning or give you a perfect mid-afternoon jolt to get you to the finish line.
Low Carb Green Energy Smoothie
- 1 carrot (cut into one-inch chunks)
- 1 stalk of celery (cut into one-inch chunks)
- 1-2 cups of raw kale, spinach or Swiss chard (tightly packed)
- 1 granny smith apple seeded and cored (cut into chunks)
- 1 tablespoon ground flaxseed
- ¼ cup walnuts or almonds
- Optional extra energy booster: 1 tablespoon of coconut oil or ¼ cup of avocado chunks
- 3 ice cubes
- ½ to 1 cup cold water (approximately – add last to fill line on blender cup and may need a little more or a little less according to thickness preference)
This low carb green smoothie will make you feel superhuman. A great choice for anyone trying to get more fruits and veggies into your diet, it’s especially ideal for those who are watching calories and carbohydrates to achieve weight loss.
Not only is it fiber-rich and filling, it’s a super easy way to get you or your kids nearly half of the daily recommended allowance of fruit and veggies.
The addition of nuts and flax add bonus nutrients and just enough slow-burning protein and healthy fat that will get you to lunchtime without hitting the mid-morning drag.
Chocolate-covered Banana Protein Smoothie
- 1 whole banana
- 1 generous scoop of chocolate ice-cream or frozen chocolate yogurt
- 1 serving of your favorite chocolate protein powder (Carnation Breakfast Essentials is a classic, affordable option that can be found in the grocery aisle)
- 1 tablespoon ground flax seed
- 1 cup cold milk
Your kids will mistake this one for a treat, and that’s great news. As kids enter their tween and teen years, they need more calories from protein and complex carbohydrates to fuel growth, building muscle and strong bones. This smoothie is perfect for them.
PB & J Smoothie
- ¼ cup creamy peanut butter
- 1 cup fresh or frozen strawberries
- ½ cup of whole milk Greek vanilla yogurt
- 1 tablespoon of ground flax seed
- 3 ice cubes
- ½ cup cold milk
All the goodness of peanut butter and jelly… in a glass! Rich in protein and calcium, this probiotic powerhouse is an easy choice for kids of all ages! Choosing whole milk yogurt instead of low-fat or nonfat provides extra energy growing kids need.
Sunshine Tropical Smoothie
- ½ cup fresh or frozen mango chunks
- ½ cup fresh or frozen peach chunks
- ½ cup fresh pineapple chunks
- 1 cup coconut water
- 3 ice cubes
Your first sip will instantly transport your imagination to a remote tropical island with blue water, white sand and gentle sea breezes. Rich in antioxidants, electrolytes and vitamin C, this smoothie is a super-hydrating immune booster that aids digestion, improves eye health and helps lower cholesterol.
Gator-Free Tropical Smoothie
- 1/2 organic banana
- 1 cup fresh watermelon
- ½ cup cucumber slices (seeds removed)
- ½ cup coconut water
- 6 ice cubes
When the summer heat arrives, hydration becomes very important. This potassium-rich tropical smoothie is a perfect way to replenish essential electrolytes lost from sweat and is much healthier than popular sugary sports drinks.
Because the ingredients in this smoothie have a high-water content, be sure to add extra ice cubes to achieve a delicious slushie texture. This is perfect for our growing athletes playing summer sports!
A FINAL NOTE
Smoothies are best when consumed immediately.
But if you want to save time — like we even need to ask — prep your ingredients ahead of time and store them in a Ziploc bag in your freezer, then add liquid ingredients when adding to the blender.