Charmed Life

Smoothie Recipes to Jumpstart Your Day

As springtime approaches, keep your pantry stocked with these items for quick and healthy meals.

By Allie Mason | March 13, 2018, 8:30 am

The Go-To Green Smoothie with baby spinach and avocado. -Allie Mason
Charmed Life

Smoothie Recipes to Jumpstart Your Day

As springtime approaches, keep your pantry stocked with these items for quick and healthy meals.

By Allie Mason | March 13, 2018, 8:30 am

The Go-To Green Smoothie with baby spinach and avocado. -Allie Mason

Let’s face it, we’re all busy, but we feel a lot better when we take an extra 10-15 minutes to make a quick breakfast before rushing out the door. I personally like to start my day with a nutrient-dense smoothie. Smoothies are a fast way to give yourself a healthy boost to get you through the morning. I aim to include the following in each of my smoothies: protein, fiber, fat, and veggies. Let’s break these down.

Your protein can come from a variety of sources, but I usually reach for collagen peptides, or pea protein. Collagen peptides, which either come from bovine or marine sources, are an easy, flavorless way to sneak in some protein. I personally love Further Food Collagen Peptides, and add a scoop to my smoothies every day (which gives you an extra 7-9 grams of protein per scoop depending on the collagen company you choose).

Plus, collagen provides even more benefits than just extra protein. Since our collagen production starts slowing down in our 20s, adding a scoop of collagen peptides can help give your skin a youthful glow, as well as give you stronger hair and nails. Pea protein is an amazing option if you follow a vegan or vegetarian lifestyle. However, make sure to read the ingredients.

As far as fat and fiber go, I either add a tablespoon of chia seeds for a boost of Omega-3 fatty acids, or ground flaxseeds. I’m not afraid of fat. It is a great way to satisfy hunger cravings and keep you from reaching for that 11 a.m. granola bar (which is usually packed with sugar). How you include fat in your smoothies is totally up to you, but great options include chia seeds, ground flaxseeds (also called flax-seed meal), avocado, coconut oil, or coconut butter.  

I try to sneak some veggies into my morning smoothie, which ensures I am getting some additional fiber. Even if I don’t eat another vegetable for the remainder of the day, I can feel good knowing I had some for breakfast. I usually go for organic spinach in my smoothies. You can add 2-3 handfuls and not taste a thing. Other great options include frozen steamed cauliflower and frozen zucchini, which will also thicken your smoothie.

Below are two delicious smoothie recipes, which are always being blended up in our kitchen. The first is a chocolate crowd pleaser. I love the combination of chocolate and berries in a smoothie. The chocolate I use in the recipe is raw cacao powder, which can be found at any health food store.  Not only does it give a wonderful chocolate flavor, it is full of antioxidants, magnesium, iron. and calcium. It’s a wonderful thing to keep stocked in your pantry.  

The second smoothie is my go-to green smoothie. I make this smoothie about four days a week because It’s a low sugar option and is totally delicious. Both of these recipes call for about ¼ cup of your favorite non-dairy milk. If you have a high-speed blender, this amount should be fine, but feel free to add up to ½ cup. Keep in mind: the less liquid, the thicker the smoothie will be.  


Chocolate Chia Berry Smoothie

Ingredients:

  • 1 cup organic baby spinach
  • ½ cup frozen mixed berries (blueberries, strawberries, blackberries, raspberries)
  • ¼ cup frozen steamed cauliflower
  • ¼ to ½ cup Non-Dairy Milk of choice
  • 2 tablespoons Raw Cacao Powder
  • 1 tablespoon chia seeds
  • 1-2 drops of liquid Stevia (optional)  

Go-To Green Smoothie

Ingredients:

  • 1 cup organic baby spinach
  • ¼ to ½ cup almond milk
  • ¼ avocado
  • 1 scoop Collagen Peptides or protein powder of choice
  • 1 tablespoon nut butter of choice
  • ½ tablespoon ground flaxseed
  • 1-2 drops of liquid Stevia (optional)  

Instructions: Add all ingredients to your blender and blend until well incorporated.




Meet The Author

Allie Mason is the founder of The Health Mason, a website aimed at empowering women to live healthier, more nutritious, and well-balanced lives.



You May Also Like


The Chatter

City Council Seeks to Address Trauma Crisis Among Baltimore Children

More than 56 percent of city children have experienced one or more major traumatic events.

Health & Wellness

Serum Savior

We discuss the latest skincare trend with Dr. Faith Esterson and esthetician Tiffany Eller.

Health & Wellness

Cameo: Lola Manekin

We talk to the founder of Movement Lab in Remington.


Charmed Life

How to Find The Right Athletic Shoes For You

Local running experts share tips and tricks for planning your next purchase.

Health & Wellness

What to Expect from a Personal Training Program

E.A. Fit Club owner Eric Atherton shares tips for beginners.

Health & Wellness

Back to Basics

Natural beauty: From the pantry to the beauty cupboard

Doctor Finder

Connect With Us

Most Read


City Council President Brandon Scott Announces Mayoral Bid: Election for Baltimore’s top office expected to shape up as a generational battle.

History of Baltimore's Bygone Synagogues Captured in New Plein Air Art Exhibit: Collection of oil paintings on view at Baltimore Hebrew Congregation through October 28.

New Club Brings Together Baltimoreans With Shared Dining Interests: As it develops, the Baltimore Supper Club hopes to bridge neighborhood gaps.

Baltimore Clayworks and City Youth Create Tile-Mosaic Mural in Park Heights: Ceramic arts center partners with community organizations to bring the project to life.

Greedy Reads Plans Remington Expansion for Late Fall: The Fells Point bookstore will open its second location in a space across from R. House.