Sip, Savor, Shine: Smoothie Recipes to Boost Your Glow
Here in Massachusetts, we finally got a glimpse of spring weather, so my bestie and I took a little weekend trip to visit a friend on the Cape. She's the best host—she even made smoothies for the teens who joined us. Inspired by her, I stocked up on smoothie essentials: frozen berries, frozen spinach, plain Greek yogurt, and strawberry kefir. With warmer weather on the way, I’m ready to start experimenting with different flavor combos for the ultimate breakfast or snack.
But here's the thing—not all smoothies are created equal. It’s easy to whip up something that looks and tastes great but is missing key nutrients. For me, the biggest challenge is making sure there’s enough protein in the mix.
We’ll come back to the topic of insulin resistance and its role in health and weight in future posts. But for now, let’s just say: the first goal of a good smoothie is to focus on low-sugar fruits combined with protein-rich ingredients.
Protein powders are always an option (I like a vegan-based one with no added sugar), but this time, I wanted to stick with whole foods.
So, I dragged my blender out of the box in the basement (thanks again, RM, for the engagement gift from years ago!).
And if you don’t have a blender or can’t find yours, don’t worry—there are super convenient options out there. Check out mini Ninjas or the BlendJet on Amazon, or browse discount stores for handheld blenders with built-in to-go cups. Super handy for busy mornings!
This time, I made a large batch and stored it in the fridge—it held up beautifully and was ready to go for our morning dash out the door.
Here’s what I used:
1 whole bag of frozen organic mixed berries
1 cup strawberry kefir (adds a touch of sweetness)
1½ cups nonfat plain Greek yogurt
¼ bag of frozen chopped spinach
~1 cup water (adjust to desired thickness)
Frozen fruit is a freezer staple in my house—just as nutritious as fresh, and often surprisingly sweet.
Other combos to try:
Blueberries + spinach
½ an overripe banana + frozen peaches
Mango + kale + plain kefir
Just blend and go! This batch made four servings.
My bestie had one as a quick snack before dance, I had mine with two soft-boiled eggs for breakfast, and Scott loved his too.
Estimated nutrition (per serving):
120 calories | 20g carbs | 23g protein | 5g fiber
