Breakfast in a Glass: Healthy Smoothies to Start Your Day


We are a house full of night owls. About an hour after dark is when my children venture out of their rooms, ready to talk, find a snack, or play a round of ping pong. That means mornings are rough. Everyone is a little tired, cranky, and dazed. It is HARD to get them to eat anything. We have talked at length about the benefits of a healthy breakfast. They admit that their energy and focus suffer without eating in the morning, but their appetites just won’t cooperate.

Our solution: smoothies!


To me, smoothie making is a creative process. I don’t use recipes but instead concoct a combination that sounds good based on our mood, cravings, and supplies. Instead of recipes, I stock the kitchen with all the things we like in our smoothies – a sort of smoothie pantry. The cool thing about smoothies is that you can completely customize them based on your personal taste and health needs. You won’t find a lot of (OK, any) greens on our list, but high protein is a priority for us. If getting more green stuff into your diet is your priority, go for it! Here is a list of what we usually have in our “pantry.”

  • Yogurt
  • Cottage cheese
  • Silken tofu
  • Milk (filtered, oat, or soy for those sensitive to dairy)
  • Juice (orange or a blend)
  • Avocados
  • Nut butter (peanut, almond, sunflower, or cashew)
  • Bananas
  • Frozen fruit (strawberries, peaches, tropical mix)
  • Fresh fruit (berries, pineapple, mangos)
  • Honey
  • Chocolate sauce
  • Mini chocolate chips

One thing I highly recommend if you make smoothies regularly is a blender made specifically for the job. The combination of sharp blades and a powerful motor make them significantly better for the job than your average blender. Plus, you can prepare breakfast in the same cup you serve it, reducing the time and effort needed for cleanup.

Even though I don’t use a recipe, I do use the same process nearly every day for my kids’ smoothies. I add fruit, a protein source, liquid, and sweetener into the smoothie jar, blend it up, and serve with a reusable straw. It’s that fast and easy, which is exactly what a household of night owls needs in the wee hours of the morning. For inspiration, here are a few of our favorite combinations.

Strawberry Banana

  • 1 banana
  • 5 or 6 fresh or frozen strawberries
  • Spoonful of plain Greek yogurt
  • Spoonful of cottage cheese
  • ½ cup or so of milk (to your desired consistency)
  • Honey to taste

Low or Non-Dairy Chocolate Avocado (yummier than it sounds, I promise)

  • 1 banana
  • ½-1 avocado
  • Spoonful or two of silken tofu
  • 1 Tbs mini chocolate chips
  • 1-2 Tbs chocolate sauce
  • ½ cup milk (we use a filtered milk like Fairlife, but oat or soy are good if you want to go totally dairy-free)

Chocolate Peanut Butter

  • 1 banana
  • 1 large spoonful of peanut butter
  • ½ cup milk
  • 1-2 Tbs chocolate sauce
  • Spoonful of yogurt
  • Spoonful of cottage cheese
  • 1 Tbs mini chocolate chips

Non-Dairy Tropical Sunrise

  • 1 cup frozen tropical fruit medley
  • 1 banana
  • ½ cup orange or orange-pineapple juice
  • Spoonful of silken tofu
  • Honey to taste

Do you have a favorite smoothie recipe to share?


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