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In the Kitchen: Start the day with a smoothie
smoothie

One of the healthiest ways to start your day is with a smoothie. While smoothies are popular items on many menus these days, most are loaded with sugar and other additives. 

When you make your own smoothies, you can add so many healthy things that you won’t even taste, like fresh spinach, kale, ground flax seeds, chia seeds, Greek yogurt, frozen or fresh fruit, almond milk and more. You can throw in some protein powder and/or a powdered multi-vitamin. 

There are so many small, yet powerful blenders out there. I love the ones that make an individual serving — no need to haul out your big blender. I like to keep everything in one place. Designate a cabinet or a shelf for the blender, containers of flax meal, protein powder, vitamins, etc. In your freezer, designate a spot for bags of frozen fruit. It takes just minutes to blend a healthy smoothie and cleanup is a snap. 

Frozen bananas add flavor and a thick creaminess to your smoothies. I like to peel and slice them, freeze on a plate and then pop them into a freezer bag. 

Even if you think you don’t like almond milk, kale or spinach, I promise you won’t taste any of it. This is a great way to sneak nutrition into your own diet. 

Here are some of my favorite smoothie combinations. 


Chocolate banana smoothie

1 banana, sliced and frozen

1/2 cup strawberries, sliced and frozen

1/4 cup plain Greek yogurt

1 scoop chocolate protein powder

2 tablespoons almond butter

3/4 cup fresh baby spinach

1/2 cup unsweetened almond milk


Combine all in blender until smooth. 

•    •    •

Lemon turmeric smoothie

2 cups water

1 lemon, juiced

1/2 teaspoon ground turmeric

1/2 teaspoon ground ginger

Pinch of cayenne

Pinch of cinnamon

1 tablespoon maple syrup

1/2 cup ice cubes


Combine all and blend until smooth.

•    •    •

Pineapple spinach smoothie

1 cup pineapple chunks, frozen

1 cup baby spinach

1/2 cup seedless grapes, frozen

1/2 cup orange juice

1/2 cup almond milk or water

1/2 cup ice


Combine all and blend until smooth.

•    •    •

Green glow smoothie

1 ½ cup spinach

1/2 cup kale

1/2 cup apple juice

1/2 cucumber, peeled and cut into chunks

1 lemon, juiced

1/2 banana, sliced and frozen

1 teaspoon fresh ginger, peeled and grated


Combine all and blend until smooth. 

•    •    •

Berry smoothie

1 cup strawberries, sliced and frozen

1 cup raspberries, frozen

1 cup blackberries, frozen

1/2 cup blueberries, frozen

1 cup coconut milk

1 cup baby spinach

1 tablespoon flax seed meal

1/2 cup ice cubes


Combine all and blend until smooth.

•    •    •

Cherry chia smoothie

1 cup seedless cherries, frozen

1 kiwi, peeled and chopped

1 cup almond milk

1 tablespoons chia seeds

1/2 cup ice cubes


Combine all and blend until smooth. 

•    •    •

Pina colada smoothie

1 cup pineapple chunks, frozen

1 banana, sliced and frozen

1 cup coconut milk

1 tablespoon coconut flakes

1/2 cup ice cubes


Combine all and blend until smooth.

 •    •    •

P.B. & J. smoothie

1 cup strawberries, sliced and frozen

1/2 banana, sliced and frozen

1/4 cup peanut butter

1 cup almond milk

1/2 cup ice cubes


Combine all and blend until smooth.