Smoothie Recipes

You can use this base and these add-ins to make any permutation of flavors you’d like:

Base:

• High protein Greek yogurt (plain whole milk for infants, since the fats are good for their brain development; can do low-sugar vanilla as they get older)
• Preferred milk
• Fruit such as strawberries, blueberries, raspberries, cherries, bananas, mango, or pineapple
• Veggies such as spinach, kale, cauliflower, or carrots (shredded or matchstick)
• Ice (not needed if fruits/veggies are frozen)

Add-ins:

• Flax seed powder (good source of fiber, omega-3, and DHA)
• Chia seeds (can blend raw, or hydrate/soften first either by cooking or soaking in milk/yogurt overnight; good source of fiber, omega-3, and DHA)
• Oats (can blend raw, or hydrate/soften first either by cooking or soaking in milk/yogurt overnight; good source of fiber, vitamins, antioxidants, good for regularity and very filling)
• Peanut butter powder (easier to blend than actual peanut butter; good source of protein)
• Sweetener such as honey, agave syrup, or jam

My Favorite Combos

(measurements are me just guessing since I usually just eyeball everything)

Peanut Butter Banana Smoothie

• 1-2 frozen bananas
• Handful of spinach or kale (frozen or raw)
• 1/4 cup dry oats
• 1 1/2 tbsp peanut butter powder
• 1 tbsp flax seed
• 1/2 tbsp honey
• 1/2 cup Greek yogurt
• Cover with milk and blend
• Option: a scoop of chocolate protein powder

Berry Smoothie

• 1/2 cup frozen berries (strawberries, blueberries, and/or cherries)
• 1/4 cup frozen cauliflower or a handful spinach/kale
• 1 1/2 tbsp chia seeds
• 1/2 tbsp honey
• 1/3 cup Greek yogurt
• Cover with milk and blend
• Option: a scoop of vanilla protein powder

Tropical Smoothie

• 1 frozen banana
• 1/4 cup frozen pineapple
• 1/4 cup frozen mango
• 1/4 cup shredded or matchstick carrots
• 1/4 cup Greek yogurt
• Cover with milk and blend
• Option: 1 tbsp agave syrup; mini umbrella

Pumpkin Smoothie

This recipe is from my postpartum nutrition cookbook:

1 cup unsweetened milk of choice

1/2-1 cup water, depending on desired consistency

1/2 (15-ounce) can pureed pumpkin

1/4 cup rolled oats

1 tablespoon chia seeds

1 tablespoon peanut, almond, or sunflower seed butter

2-3 teaspoons maple syrup or molasses

2-3 dates

1/4 teaspoon pumpkin spice seasoning (cinnamon, nutmeg, and cloves)

1 cup ice

2 tablespoons vanilla protein powder (can use vanilla Greek yogurt if you don’t have protein powder)

Combine all the ingredients except the ice and protein powder in a blender. You can also use 2-3 dates for this recipe in place of the maple syrup. Blend on high until the ingredients are smooth. Add the ice and protein powder, and blend again until combined to desired consistency.

NOTE: Enjoy immediately! The oats and chia seeds will thicken the smoothie if it's allowed to sit for a long period.