Recipes for Mom {smoothies}
June 28, 2011 If you’re new to my “recipes for mom” series, don’t worry, you haven’t missed much. I’ve only posted about it once so far. The idea is to talk about simplicity in the kitchen. I want to teach my mom [and you guys!] easy kitchen basics and talk about my favorite kitchen foods, techniques, appliances, etc.
One thing my mom always mentions, when we’re discussing food + recipes, is that my breakfasts are fairly calorie dense. We all know that as you become older [and wiser], your metabolism slows down. Because of this, you might not need that 500-600 calorie breakfast you once did. Maybe you only want 300-400 calories to start your day. Or, maybe you’re the type that eats 3 small meals with 3 snacks each day. Breakfast calories can add up quickly, especially when making smoothies + large bowls of oats. Gotta love that nut butter!
Smoothies are fairly simple to make. You can start off with a basic recipe and build from there to suit your needs. There are so many foods, milks, powders, seeds, etc. that can be added if you’re looking for more fat/protein/calories/fiber. The possibilities are endless and it’s pretty rare that you will ruin a smoothie. It might not be your best, but they’re typically still palatable.
In this post, I’ve come up with 3 basic recipes, all with options for other add-ins if you are looking for that bigger breakfast.
Typical smoothie items?
- milk: I typically use 1-2% organic cow’s milk or Eden Organic Soymilk [the least processed and highest protein nut milk I’ve seen]. I do frequently use almond milk as well, which is much lighter in calories, protein + fat. I use almond milk, when my protein/fat/calories are coming from other foods I’m adding in.
- juice: If you’re not a fan of any type of milk, fear not, you can use a 100% fruit juice + water combo. I typically will use 50/50 if I’m going this route.
- frozen or fresh fruit: I have fond fabulous deals on organic frozen fruit at Costco. I know Trader Joes also has an affordable frozen fruit selection, as do other stores. Frozen fruit is a great thing to stock up on when it’s on sale! You can also use fresh fruit. If you’re using fresh fruit, you’ll probably want to add 1-2c of ice to thicken things up a bit. Just today, at Whole Foods, I saw that they started packaging frozen banana chunks! I’ve never seen that before. Bananas are a smoothie staple, but buying frozen bananas are not necessary. Buy an extra bunch of bananas every few weeks, or look for overripe bananas on sale. Let them fully ripen on your counter [covered with brown spots], then peel them, chop or halve and place in large freezer bag or airtight container.
- yogurt: Plain yogurt is a great addition to smoothies. Not only does it help smooth out the texture, but it also adds a good dose of fat + protein. Greek yogurt will give you an even bigger protein kick. I always try to stick with “plain” yogurt for smoothies, since there is already plenty of sweetness from the fruit. Also, plain yogurt is lower in calories. As with milk, I like to buy low-fat or full-fat yogurt, as it really helps to satiate me much more that fat-free versions. And it just tastes better!
- cinnamon: I don’t add this to all of my smoothies, but it’s a great addition with loads of healthy benefits.
- vanilla extract: A little goes a long way, but it’s a great addition. If you’re going for an almond flavor, try adding 1/8t almond extract.
- protein powder: My favorite brand, by a long shot, is Garden of Life Raw Protein. The plain flavor is barely detectable and it has the best texture out of any powders I’ve tried. Stevia is not an added, which also a plus for me. It’s a complete protein and made up of a large list of sprouted foods.
- nut butter: Great for added flavor, thickening, fats + protein.
- avocado: About 1/4 of an avocado, will make your smoothie silkier than you could ever imagine. It will also add in a nice dose of healthy fats.
- spinach: When adding spinach, I use about 2-4 cups. You cannot taste it at all and it’s a great way to sneak in a serving or two of veggies.
- chia seeds: Awesome for thickening up your smoothie and great added health benefits as well.
I could go on + on with other ingredients, but we’ll stop there. Also, if you don’t have a Vita Mix, not to worry! Many standard blenders are up to the smoothie making challenge and can even blend in the spinach!
Cherries are one of my mom’s favorite fruits and one of my favorite smoothie ingredients.
This recipe is for a basic cherry almond smoothie with spinach. I told you I add a lot of the green stuff!
Cherry Almond Smoothie
- 1c frozen cherries
- 1/2c milk of choice
- 1/2c plain yogurt
- 1/2 frozen banana [3-4” piece]
- 1T almond butter or 2T raw almonds
- 1/8t almond extract [optional]
- 2-4c spinach
- 1-2c ice, if not using frozen fruit
- Add liquid to blender first, then all other ingredients with the spinach on top.
- Cover and start blending on med/low working it up to high, until smooth.
Options:
- If you’re looking for a vegan option, use 3/4c milk of choice with 1T chia seeds, instead of the yogurt. This will help thicken up the smoothie.
- If you want a chocolate cherry almond smoothie, add in 1/2-1T unsweetened cocoa powder. This is a delicious option!
- If you’re looking for a heftier smoothie, add any of the following: protein powder/coconut milk/coconut oil/chia seeds/rolled oats/ground flax meal/avocado/nut butter/etc
If you’re not a fan of banana, just leave it out and add in a few more frozen cherries and another dollop of yogurt.
One of my personal favorite combos?
Strawberry Banana.
Always has been, always will be. It was even my favorite Dairy Queen Blizzard flavor!
This is a spinach free recipe, but feel free to add if you like!
I love the simplicity of this. 4 ingredients is all that you need!
Strawberry Banana Smoothie
- 1/2 frozen banana
- 1 heaping cup frozen strawberries
- 1/2c plain yogurt
- 1/2-3/4c milk of choice
- 1/4t vanilla extract [optional]
- Add milk to blender, then all other ingredients. Start with 1/2c milk, adding more to thin out, if needed.
- Blend on med/low then working up to high until smooth.
*If using fresh strawberries, add in 1-2c ice.
**For a heftier smoothie, check the options that I listed for the above smoothie. If you don’t like strawberries, you can sub any other berry.
Oh, how I love this smoothie!!
Next up? Pea soup?
Nope! Peanut Butter Banana Smoothie! Gosh, I love when smoothies turn out BRIGHT green from the spinach. The color might scare you, but the taste will have you slurping for more!
Peanut Butter Banana Smoothie
- 1.5T creamy peanut butter
- 1/2c milk of choice
- 1/2c plain yogurt
- 1 medium frozen banana
- 3-4c loosely packed spinach
- 1/2t cinnamon [opt]
- 1/4t vanilla extract [opt]
- Add milk to blender, then all other ingredients. Start with 1/2c milk, adding more to thin out, if needed.
- Blend on med/low then working up to high until smooth.
Again, the same options apply as above!
The cinnamon adds such a great kick to this smoothie and the peanut butter flavor really comes through. Another favorite for sure!
Today I ate the strawberry banana smoothie + peanut butter banana smoothie for lunch. Typically, I would make one larger smoothie, but it was fun to have 2 to slurp down!
This was probably a major review for most of you, but hopefully some found it helpful. It was actually helpful for me, as it forced me to think very simplistically, while still packing in the nutrition. If you’re looking for a healthy, energizing, delicious afternoon snack, or a medium sized breakfast, I highly recommend checking these out!
Sleep time!
Ashley
recipes for mom, smoothie
Reader Comments (56)
I just came back from our trip to the Philippines for our honeymoon and everywhere you go, there are fruit shakes everywhere. My favorites were avocado+mango and also my classic fave, strawberry + banana. But since strawberries are expensive in the tropics, it was more pricey than when you order a pineapple+mango+papaya combos.
Thanks for this review. It reminded me of different smoothie combos that I can try again.
Fab! Much appreciated from a Mum-to-be :-) I'm going to try the peanut buttter banana smoothie this week (although I might close my eyes for the first sip so I'm not thinking about pea soup :-). Looking forward to more in this series!
"cinnamon adds such a great kick to this smoothie and the peanut butter flavor really comes through. "--
Ok i was worried the PB may get lost in the shuffle of all those flavors. Glad to hear it remained loud and proud :)
OOH scrumptious smoothies!
I love the almond cherry combo but I think you are right, strawberry banana smoothies are such a classic that you can never go wrong with.
It has been awhile since I have had a smoothie with cherries, I love making one with cherries and chocolate haha
Strawberry and bananas are a perfect combo!
Avocado in smoothies is kiiiind of the most delicious thing out there. This is such a good, comprehensive post for those looking for some smoothie guidance!!
I've never tried cherries in smoothies!! looks great. I honestly thought that was pea soup also...its soo green :)
i haven't been eating many smoothies lately and i don't know why - i love them! thanks for reminding me that i've been slacking. :)
p.s. my first attempt at a buckwheat bake is in the oven as i type this! i can't wait to try it.
Wow, this post really makes me want a smoothie - they all look so good and creamy!
Love avocado smoothies!! I've just gotten into making smoothies, and they are the only things I crave after a good run now :)
I just slurped down a strawberry banana smoothie while reading this for breakfast. Love smoothies in the summer!
where did you get the awesome straws???
Strawberry and banana is my favorite too! I don't think I will ever get sick of this combo! I like eating it in bowl for with chopped fresh fruit too.
i often smoothie @ 7:30 nightly - frozen bananas for sure with Costcos Nature's 3 Berries (what the hell is a marionberry - i thought he was the crack-smoking mayor from DC!) and as per suggestion from Dr Oz and Roizen in "You the Owner's Manual" i add 1 oz of Trader Joe's 72% Dark Choc (must have a high powered blender for the choc chunk). i will experiment with the spinach, sounds interesting. i love the blog and read it every time - thanks!
Oooh, I hope it turns out. Sometimes they take 35-40min to finish. It's so strange...if I put nuts in them they're done quicker! Liquid absorption I suppose!
Mmm I LOVE the picture of the green smoothie in the white bowl!! And where do you get those clear straws? Though I prefer my smoothies thick enough to eat with a spoon. They're my go-to pre-gym snack. Easy to digest before 5am!
Do you think having a vitamix is essential for making good smoothies, or do other blenders work with the same results? Your recipes look so good!
i've never used a vitamix, but my basic kitchenaid blender seems to work just fine and my smoothies still come out delicious. if i'm using frozen fruits, i usually stuff everything in the blender and let it sit for a few minutes to let the fruit soften up a bit to make it easier to blend. i will say that ashley's smoothies LOOK way better than anything that comes out of my blender, though.
Haha, if pea soup was that color I would seriously question eating it!
If I had more patience with cleaning out my blender, I'd make smoothies so much more often :) Right now, they're a great summer breakfast when oatmeal is just NOT gonna happen post-run (i.e. sweating my life out).
These all look thick, refreshing and full of the good stuff! I like that you don't add any "powders" - all natural, all flavah. :)
love the idea of adding almonds to the smoothie---never thought of it...but looking for new combinations for my smoothies....i do add tons of spinach to smoothies
Because of summer and warm weather I have been craving smoothies. I love all of these recipes
Mmmm... now that it's summer and fruit is at it's ripest, i'll definitely be making a lot more smoothies! Coincidentally, those combos are my three favorite. I'm on the cherry- chocolate- almond kick right now :) In fact, i think i'll be making one this afternoon!
These look awesome & so easy! Cant wait to try them
I typically also add a tablespoon of oatmeal to my smoothies as well, helps thicken and add a little more fiber.
My classic green Oster might be on it's last legs. It's getting harder and harder for it to chop and blend. :( That would be a sad day when it does because I love my smoothies. I generally do the basic Green monster, but I also love mixing it up without the greens.
Strawberry and banana is truly my favorite smoothie. I reminds me so much of the milkshakes my mom used to make on hot summer nights. Yum.
I think adding greens to a smoothie has to be the best thing. You can't taste them, and you're right, the green in a bowl is just so fun!
[...] Edible Perspective [...]
Cinnamon in that Peanut Butter smoothie--you are a genius! :)
Hope you love it!
Yes!!! Totally agree about the milkshake reminder...mmm
Love all these smoothie combos. Wondering where did you get that white spoon and reusable straw? :)
those smoothies all look amazing! The color of that strawberry-banana smoothie is just beautiful! YuM!!!
These smoothies look so delicious! I need to invest in a blender..
Smoothies are a staple for me. Cherries with a bit of cocoa powder is fab! If I want a bit more "staying power" from smoothies, the addition of 1/3 cup rolled oats works like a charm. I used to buy flavoured protein powders (like Vega) but a much cheaper option is straight hemp protein flavoured with fruit, vanilla extract, cinnamon, cocoa or whatever.
Do you ever throw water and a little soap in your blender and blend for a few seconds right after making your smoothies? I've heard that works wonders!! I usually just fill mine up right away and it's not that hard to clean when I actually do the dishes. haha
I am ALL about smoothies right now. I look forward to it after my (ridiculously early) workout. Perfect for summer! I love using spinach and knowing that I practically had a salad's worth for breakfast. Do you ever use frozen chopped spinach? I do, so that I can use my fresh spinach for salads and sandwiches. Chia seeds are the key, in my opinion. BUT, I am not a big fan of the mouth feel I get when I tried adding avocado. I am all about trying things more than once though, so I will definitely try again. I just started liking beets after trying them about 12 times and thinking they tasted like eating the actual earth.
That's a great idea to let the fruit soften a bit!
Nope, it's not! I actually talked about this in the post. I've used numerous run of the mill blenders...probably $50 originally and they've worked fine. The best thing to do is read reviews on amazon. I will say that the vitamix makes the smoothies 100% smooth, while the other blenders you can see specks of spinach, however I've never thought they tasted pulpy. Hope this helps!
The brand is Glass Dharma! They actually sent me 4 straws to review and I love them. They guarantee them not to break..it's a really great company!
Hey Bano!!! Love the dark chocolate addition! ;)
The company is called Glass Dharma.
Yikes...I still can't do beets!! Well I used to be able to but then one night I got sick...and...well now I can't. ;)
Yeah, I don't like the flavored protein powders at all. I used to use only hemp protein, but it is actually a little hard on my stomach.
Glass Dharma sent them to me to review awhile back! :)
i'm still on the fence about soymilk, i don't drink it often at all but i get the jitters about it as a female and the effects on serum estrogen. the cherry almond smoothie looks amazing but i'm not really a banana girl.
Strawberry + banana is my favourite smoothie combo too! I've never had a smoothie as a meal before though because I've never thought that one would hold me over for 3 or more hours. But I think if I play around with using higher fat/protein milks and Greek yogurt, I could probably come up with a filling drink. Thanks for some of the ideas. :D
Ha, I love this attitude! Who needs a totally "clean" blender, anyway?
Not this gal. Taking your tips on this one... ;)
I always do clean it, haha...just not right away ;) It's usually in the sink for at least half a day with soap + water. hehe