Last week I was asked to make smoothies for a health fair at my kids’ school. Wow! I must have poured over 300 smoothie samples into little Dixie cups. It was a lot of fun and the kids were so excited about tasting my smoothies. I wish I had a picture but was too busy working my station! (Next time I will be sure to enlist an assistant!)
To keep it simple I offered up one type of smoothie, my son Elliott’s usual go-to, which consists of a combination of plain kefir, frozen strawberries, a frozen banana, and a handful of spinach. I also usually add a spoon of honey and a spoon of chia seeds, but right before the fair the nurse and I decided to omit these for food safety and allergy concerns. (The honey was “raw and unfiltered.”)
Make Your Own Smoothie Guide
(Makes 2 large/standard or 4 small/kid smoothies)
2 cups liquid
- Milk (plant-based or cow’s milk)
- Plain low-fat kefir or filmjölk (a great source of gut-friendly bacteria)
- Vanilla yogurt (you may need to mix with half milk or water so it’s not too thick)
- Water or coconut water
- Apple or orange juice
2 cups fruit
- Cantaloupe melon
- Honeydew melon
*These fruits are good to have on hand in the freezer. It’s also good to have at least some of your fruit be frozen because it makes your smoothie icy cold and refreshing without the need for ice.
~Bananas and avocados are often staples in smoothies because they add creaminess.
2-4 handfuls of greens*
- Baby spinach
- Other leafy greens
*Green shy? Start with 1 small handful and work your way up!
Add-ins (optional; for extra nutrition or flavor)*
- Chia seeds (adds fiber, omega-3’s and vitamins)
- Flax seeds (adds fiber, omega-3’s and vitamins)
- Honey (a natural sweetener, but still a sweetener!)
- Nut butter (healthy fat, protein)
- Unrefined coconut oil (healthy fat, coconut flavor)
- Unsweetened cocoa powder (a source of flavanols, iron, and magnesium)
- Cinnamon (flavor and may help control blood sugar)
- Vanilla extract (flavor)
- Raw ginger (adds spice and is good for digestion)
- Turmeric (raw or powder; is an anti-inflammatory and adds a yellow color)
- Ice cubes (good if you aren’t using frozen fruit)
*Start with a tablespoon of chia, flax, honey, nut butter, or cocoa and a ½ teaspoon of vanilla extract or cinnamon for every 2 servings. Add more if desired.
Toppings/Garnish (optional; just for fun!)
- Sprinkle of shredded coconut
- Dollop of vanilla yogurt
- Drizzle of melted dark chocolate
- Berries or sliced fruit or cucumber (as in first image on blog)
- Homemade granola
Starting with liquid ingredients and working your way up to the add-ins, put all the ingredients in a high-powered blender and blend until smooth.