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  • Writer's pictureMichelle Slowey, MA,RDN

Spring Smoothies

Spring is almost here. Yeah! We just turned the clocks forward and its lighter and brighter outside. We can hear the birds singing a little louder and we have a little “spring” in our step now. So let's get energized with some healthy smoothies. We are all so busy these days meeting deadlines, helping with homework, taking care of our household needs and trying to squeeze in some me time too.

Smoothies are the perfect albeit quite a tasty way to quickly get a variety of nutrients in when the time is of the essence. So, you will need to have the ingredients on hand to make sure you can pull together breakfast or an “anytime” energy packed smoothie. The following is a list of essentials you should have stocked in your home. Feel free to add experiment with your favorite fruits, vegetables or other super foods not listed below.

organic unsweetened almond milk

Almond milk is naturally free of saturated fat and lactose.

If you have a nut allergy or are vegan there are plenty of other milk options.


Kefir is a cultured milk that contains many probiotics that help support a healthy digestive system.

Icelandic yogurt or whole milk Greek yogurt

Because of the straining process, the protein is concentrated in these two types of yogurt causing the protein content to be twice that of regular yogurt.


organic berries

Purchase organic berries if it fits into your budget. It is very difficult to remove pesticides from berries with washing alone. Non-organic frozen berries may have a significantly lower amount of pesticides if they have been harvested with the intention of being frozen as opposed to fresh.

frozen fruits

In addition to berries and bananas, frozen fruits are a great choice for smoothies since they are convenient. Peaches, mangos, cherries, and pineapple add terrific flavor and important vitamins, minerals, and antioxidants to your smoothie.

leafy green vegetables

Spinach or kale are perfect to add to smoothies. They are nutrient dense foods filled with Vitamins C, A, K, and powerful antioxidants. Purchase fresh or frozen.

protein powder

Whey, collagen, pea protein, and egg white protein powders are all good choices. Look for protein powders with the least amount of ingredients. You don't want to add unnecessary sugars and additives to your food.

raw honey

Honey that is raw has not been heated excessively. It has not been heavily processed, thereby keeping the antioxidant and immune boosting nutrients intact. In addition, buying local honey may help combat seasonal allergies.

pure maple syrup

Be sure to purchase 100% pure maple syrup without any other ingredients such as high fructose corn syrup. Note: Pure maple syrup has a lower glycemic index than honey and table sugar.

chia seeds

Another superfood rich in omega 3 fatty acids and filled with soluble fiber to help make you feel full. A one-ounce serving will provide 4 grams of protein.

Basic Smoothie Recipe:

(adjust accordingly based on preferences)

1/2 cup milk of choice or kefir

1/2 cup fruit

1/2 cup leafy green vegetable

1 tsp sweetener

1 tbsp chia seeds

1 scoop protein powder

1/4 cup yogurt

1/4 cup of water and ice (adjust to desired thickness)

Mix in Vitamix or blender until smooth.

High Protein Blueberry Smoothie:

1/2 cup unsweetened almond milk

1/2 cup frozen blueberries

1 tbsp chia seeds

1/4 cup plain Icelandic yogurt

1 scoop collagen protein

2 tsp pure maple syrup

4 ice cubes

1/4 cup water

Nutrient Facts

Serving size: 1 cup

Calories: 237

Fat: 4 gms

Carbohydrate: 26 gms

Dietary Fiber: 5

Protein: 26 gms

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