5 Days of Smoothies

Smoothies are definitely a staple in our house. They’re easy to make, totally customizable, can pack a heck of a nutritional punch (if made right), and delicious (duh!). So, since so many of you were all hands on deck to the idea of a post dedicated to smoothie flavors, how to prep them ahead, and of course the infamous how to sneak in veggies for my kids, I decided to create just that!

This will give you the (simple) ins and outs of how to prep all of your ingredients ahead of time to make your smoothie a cinch during the busy week and a shopping list so you can screenshot and take with you on your next trip to the store. As always, there’s always room for customization just be smart with your swaps (aka don’t add any junk! I’ll get into more detail with that in a moment…)

First, a smoothie (in my opinion) should cover all of the basis ESPECIALLY when being used as a meal replacement. Every blended beverage should include at least on of the following sources:

  • protein- powders, nut butters, seeds, yogurt, low fat cottage cheese, tofu
  • healthy fat- nut butter, avocado, coconut oil, seeds
  • slow release carbs- oats, fruit, starchy veggies

It’s easy to make a smoothie unhealthy when you start to add too much of any of the above and/or added sugars, unhealthy fats, lack of the “good stuff”. So, if you keep it simple, use real food choices, and hit all of the marks above (by the serving) you have the basic outline for a complete snack or meal.

Smoothies also don’t have to include all of those fancy ingredients. Sure, I’m tempted by blue majik powder just as much as the next person, but realistically I’m not about to spend $40 just to turn my smoothie blue. However I’m certainly not poo-pooing anyone who uses it and other unique ingredients as they do have their benefits, but, my point is, if you DON’T have ingredients you have to google to pronounce you CAN still have an awesome and equally as nutritious beverage.

I also like to know that each and every thing that I’m putting into my smoothies serves a purpose. A smoothie should have a job. So, ask yourself before blending, how is this positively impacting my food intake?

  • Is it giving me an added protein boost?
  • Is it going to help heal any inflammation I’m dealing with?
  • Is it getting me to achieve a higher calcium intake?
  • Is it combating a possible cold or virus?

Food is healing no matter how you spin it and a smoothie is one of the easiest ways to up your intake of certain fruits and veggies (especially for your pickiest of eaters!). Key components of creating smoothies ahead of time is to chop, slice, measure, steam, and bag all of your ingredients prior to blending. I usually pick a day I have a bit of extra time and prepare several freezer bags (one for each smoothie) so all of my ingredients are pre-measured and ready to go when I need it fast. All that is left for me to do is to add in any dry ingredients and my liquid. I don’t recommend blending and storing your smoothie for longer than 24 hours as the vitamins and minerals break down and will become less beneficial the longer it sits. The closer to time of enjoyment the better. Super simple!

These recipes I’m sharing are all customizable with what you may have on hand, taste preference, and dietary needs. You can always up the nutritional benefits too- in fact I encourage it, whether it be to add a scoop of protein, an extra spoonful of chia seeds, etc.! I’ve listed below the recipes for each smoothie as well as some easy (non-fancy) add-ins for an extra boost. I hope you enjoy these and find them as an equally helpful addition to you and your family’s busy schedules!


Shopping List

try and purchase organic if possible!

  • baby spinach
  • bananas
  • 1 large zucchini
  • 1 orange
  • strawberries
  • blueberries
  • small pineapple
  • small head of cauliflower
  • small bag of carrots
  • creamy almond butter
  • creamy peanut butter
  • chia seeds
  • hemp seeds
  • raw cacao powder
  • unsweetened almond milk
  • small container of plain yogurt

optional

  • protein powder
  • collagen peptides
  • flax seeds or meal
  • cinnamon
  • unsweetened coconut flakes

(You will have leftovers of most of these ingredients which you can use for other recipes or prepare several smoothies of each!)


What’s the next step?

Once you have all of your ingredients I recommend washing well, slicing and/or chopping your fruits and veggies and measuring out quantities for each smoothie you’ll be prepping. I always LIGHTLY steam my cauliflower, veggies prior to freezing. Although veggies are safe to eat raw they become easier to digest once steamed. Then, once cool, you can bag up all of your pre-measured fruits and veggies into sealable containers or bags and pop them into the freezer until ready to blend. I also don’t suggest freezing the dry or wet ingredients- powders, seeds, nut butters, yogurt, or milk.


Now for the fun part…

Peanut Butter Banana Yogurt Smoothie

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Gluten-free/Soy-free

Serves: 1

  • 1 c frozen spinach
  • 1/2 c frozen banana
  • 1/2 c plain organic yogurt
  • 1 tbsp natural creamy peanut butter
  • 1/2 c unsweetened almond milk

Blend all of the ingredients together and serve immediately.

My favorite optional add-ins for a boost: collagen, protein powder, flax seeds, hemp hearts


 

Almond Butter Cacao Smoothie

Serves: 1

Gluten-free/Vegan/Soy-free

  • 1 c fresh or frozen lightly steamed zucchini
  • 1/2 c frozen banana
  • 1 tbsp creamy almond butter
  • 1 tbsp raw cacao powder
  • 1/2 c unsweetened almond milk

Blend all of the ingredients together and serve immediately.

My favorite optional add-ins for a boost: collagen, protein powder, flax seeds, cinnamon


 

Berry Citrus Smoothie

Serves: 1

Gluten-free/Vegan/Nut-free/Soy-free

  • 1 c frozen oranges, peeled
  • 1/2 c frozen strawberries
  • 1/4 c frozen pineapple
  • 1/2 c filtered ice water

Blend all of the ingredients together and serve immediately.

My favorite optional add-ins for a boost: collagen, protein powder, yogurt, chia seeds


 

Green Protein Smoothie

Serves: 1

Gluten-free/Vegan/Soy-free

  • 1 c frozen spinach
  • 1/2 c frozen avocado
  • 1 tbsp creamy almond butter
  • 1 tbsp hemp hearts
  • 1/2 c unsweetened almond milk

Blend all of the ingredients together and serve immediately.

My favorite optional add-ins for a boost: collagen, protein powder, cacao powder, cinnamon


 

Blueberry Banana Smoothie

 

Serves: 1

Gluten-free/Vegan/Nut-free/Soy-free

  • 1 c frozen lightly steamed then frozen cauliflower
  • 1/2 c frozen banana
  • 1/3 c frozen blueberries
  • 1 tbsp chia seeds
  • 1/2 c unsweetened almond milk

Blend all of the ingredients together and serve immediately.

My favorite optional add-ins for a boost: collagen, protein powder, unsweetened coconut flakes, cinnamon


 

 

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