Smoothie Time!

Who doesn’t love a good smoothie? Their simplicity, nutrition, and delicious taste make them great options any time of day! Our family gives our blender a good workout on a daily basis. Here are my tips and favorites!


  • Smoothies are perfect for a quick breakfast while walking out the door. If your mornings are anything like ours then this is essential nutrition for moms on the go!
  • You can make them up! You don’t have to start with a recipe or be too precise. Have a few items listed below? Blend them up and adjust as you go. You really can’t mess it up.
  • They are also a great morning or afternoon snack. My son would eat three bowls of cereal if he could, so we might do a mid-morning smoothie. Or he’d have rice stix, crackers, or pretzels for every snack if he could. A smoothie will help satisfy his hunger until dinner, so he’s not asking for something else every half an hour or less. (I’m sure you know what I’m talking about. He has a hollow leg, apparently!)
  • You can modify smoothies to any dietary restrictions.
  • Smoothies are completely customizable without compromising taste!
  • Best of all, they are the perfect way to sneak extra vitamins into your kid’s diet.


  • Get your kids involved! They can help toss food into the blender and push the button.
  • I get produce when it’s on sale and freeze it as needed. I rarely buy the bags of frozen fruit unless it’s something less common for us like peaches or mangos.
  • If you like really cold smoothies then prepackage a mix of fruits in a freezer bag so they’re easy to grab.
  • I always put fresh greens in my smoothies to sneak some into our diets, especially for my son. So there might always be a green hue. Luckily, he’s really into the Ninja Turtles right now. It doesn’t have to look pretty to taste awesome!
  • Like it really cold or need a cold treat on a warm day? Just add ice! You can also freeze your choice of yogurt if you need smaller amounts ready to go. Try using an ice cube tray.
  • Put the liquid in first so it can blend easier. Add water if you need extra liquid. Start slowly if your machine has speed settings.
  • We use disposable straws. I learned the hard way that cleaning smoothie from the cute kid cup and straw is a real pain.
  • Rinse your cups right away if you can. Don’t let the residue dry. It makes for more scrubbing later.
  • A fancy blender isn’t a necessity. I was thrilled to get my new KitchenAid blender for Christmas a couple years ago. It has worked wonders for daily smoothies. I still dream of a Vitamix though!

Add ons:

  • Some people add fresh juice to their smoothies rather than a variety of milk or water. Juicing is a very nutritious addition.
  • You can easily add supplements including probiotics, vitamins, and protein powder.
  • If you are breastfeeding, then you can easily add lactation-boosting foods like oats, Brewers yeast, and flaxseed. The bananas and almond milk are the perfect smoothie staples for milk production and nutrition.
  • You can add oils, coconut milk, or avocado for additional fats and creaminess.
  • Let’s face it: maybe you need dessert, so you can easily add ice cream and blend!


Below are three favorite recipes in our house. Great for different times of day and different moods!

Strawberry Banana

  • 1 c. Strawberries (Frozen)
  • 1 Banana (Fresh)
  • ½ c. Oats
  • 1 tbsp. Chai seeds
  • 2 tsp. Coconut Oil
  • Strawberry Almond Yogurt
  • ¾ c. Vanilla Almond Milk
  • ½ scoop Vanilla Vega Vegan Protein Powder

We toss in a handful of kale or spinach, too. Add as much of the yogurt as you want. Need it a little sweeter? Try a squeeze of honey or agave.

Green Machine (or Ninja Turtles smoothie)

  • 1 c. Kale
  • 1 c. Spinach
  • 1 Banana (fresh)
  • 1 c. Pineapple (Frozen)
  • ½ scoop Vanilla Vega Vegan Protein Powder
  • ½ tbsp. Flaxseed
  • ¾ c. Almond Milk

You can easily substitute apple juice for the almond milk or add some avocado for a richer, creamier smoothie!smoothies4

Peanut Butter Chocolate!

  • 1 Banana (Fresh or Frozen)
  • ¾ c. Chocolate almond milk (more or less for the consistency you want)
  • 2 tbsp. Peanut butter
  • ½ tbsp. Flaxseed
  • Handful of Kale or spinach, or both!
  • ¼ c. Frozen Blueberries
  • 1 tbsp. unsweetened Cocoa Powder

Add more or less of the ingredients depending on the consistency you want and how much of the chocolate or peanut butter you want to taste. You can add nuts, too, for delicious taste and plenty of protein.

What will you make this week? Do you have a favorite smoothie?

Kellie Osler
Kellie received her BA in Psychology from the University of Iowa and stayed around after college instead of returning home to SW Iowa. She went to high school with Mike and they met again downtown after her college graduation. They’re now married and live in rural Riverside with their son Calvin, age 4. She owns Motherly TLC as a birth and postpartum doula, and is an active member of the IC Doulas. When she’s not building her business or chasing her son you can find her making vegan recipes, hunting for deals, volunteering at her bi-monthly eating disorder group, or putting in sweat equity on home remodeling projects. If she had spare time she’d love to write a book, do craft projects like hand decorated birdhouses, volunteer more and curl up to watch a favorite show with a hot cup of tea.


Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.