Smoothies are now a big part of my morning routine. I have come up with a base recipe that works for me and gets slightly modified each day, depending on flavors and add-ins desired.
Erin’s Morning 16 oz. Smoothie:
(Counts as 1 red protein and 1 purple fruit on 21-Day Fix. Add-ins are extra depending on what you use):
1/2 cup coconut unsweetened coconut milk or coconut water (liquid)
1/2 cup plain Greek yogurt (protein & probiotics and makes it creamy)
1 – 1.5 cups fruit (partially frozen will give you a thicker consistency)
1 cup spinach or kale (optional add-in)
1 cup ice
1-2 tsp. local honey (natural sweetener and great for seasonal allergies) or 1 pkg. stevia
Additional add-ins: 1 tsp. vanilla extract, 2 Tbsp. B2B powder or peanut butter, unsweetened cocoa, spices, 1 Tbsp. Chia seeds (energy) or flax seeds (fiber), 2 Tbsp. oatmeal, etc.
Breaking it down…
- The unsweetened Greek yogurt is very important as a protein for my eating plan and helps me start the day with one of my four servings of protein needed. Protein helps you feel full longer and helps you not be hungry. The yogurt also has natural probiotics which are important for gut health (something I struggled with recently).
- Coconut products are wonderful for energy, hydration and skin, so I tend to use those as my liquid base, but you can use nut milks or regular milk. I try not to use fruit juice because they are loaded with a lot of sugar, but a little OJ here and there can be used. I usually prefer to peel an orange to throw in instead.
- For fruit, I use whatever is in season and that I get from my CSA… lately it has been peaches so I add one peach with a handful of frozen strawberries, or 1 cup of blueberries (with 1 tsp. vanilla extract added). Sometimes I make the one pictured above when I want a nice peanut butter treat, although I use B2B powder which is peanut powder without the extra oils (and lower in calories). And a frozen banana and a peeled orange (with some zest) and a little vanilla makes something similar to an Orange Julius! If you struggle with eating enough vegetables, you can also throw in a cup of spinach for a green smoothie and you don’t even taste it!
- The add-in’s are all about the flavor profile you are trying to achieve… cinnamon can be added with apples or bananas, chocolate powder can be added with bananas, vanilla goes great with peaches, oranges and berries. And sometimes, you might want an extra boost of fiber and can add some flaxseeds or even a little dry oatmeal.
And I usually follow with my morning smoothie a few hours later with 2 hard-boiled local eggs. I get them from my orchard and hard-boil an entire dozen to keep in the fridge so they are ready-to-grab in a moments notice! Some mornings I will have a cup of fruit instead, like melon, but those hard-boiled eggs find their way in at some point during the day. 🙂