*I’ve updated the content here to include a smoothie recipe as a meal replacement and one as a supplement. I did this because for my daughter these smoothies are a supplement to what she already eats. She’s tiny and can use the extra weight however for me it’s 1) for a blast of energy & 2) as a meal replacement or snack. I’ve also included a few more ingredients that I picked up from Dr. Oz and I have included a link to the Dr. Oz show where he and Montel Williams talk about Montel’s health changing smoothie. You’ll see the ingredients are ever so similar to mine below 🙂
Here is the finished smoothie with mixed berries
Here’s the link to the Dr. Oz show with Montel Williams where he talks about how he starts his day with his Super Energy Smoothie. Notice a similarity in the ingredients :). Mine has even more ingredients to get even more antioxidants.
Seriously I have to trick my daughter Sian in to eating spinach, she’s a picky eater and for anyone who has met her she’s very petite for her age and doesn’t have any fat to spare. So for example this week when she got the stomach flu and couldn’t eat the last few days I actually worry about her losing weight. Fortunately she does like some veggies carrots, broccoli, corn etc.. but she doesn’t eat a lot at once and there’s so much she doesn’t like to eat. Quite the challenge for her dad and I who are foodies we love so many things mind you my husband had to grow in to that too, he didn’t have much choice when we started living together and I was used to a plethora of different ethnic cuisines whether I was cooking them or we went out.
My latest go at getting some spinach and other great things like that in to Sian – fruit smoothies at least that’s what I call them when telling her what it is. I’ve been drinking protein shakes for quite a while and found the right protein powder that had the quality ingredients and a flavour I actually liked because so many of them I just didn’t care for even the ones without any flavour. A friend of mine whose passion is nutrition suggested the following to me with the “smoothies”. I suggest putting in all powders first in to a blender as it helps it blend better. I learned the hard way that putting any powders like the protein powder in last or in the middle, it just doesn’t mix as well.
Meal Replacement Smoothie
- protein powder or a meal replacement powder
- prebiotic powder – I suggest the Shaklee Optiflora Prebiotic which is what I use
- spinach and kale (yep the garnish)
- *chia seeds (which I already had)
- *flax seeds
- blueberries (already do this)
- a banana or half of one depending on how much you’re making as bananas really sweeten it
- almond milk (check already use this too)
- Coconut water
- an option add other berries & pineapple (frozen or fresh)
- 1 tip for the pineapple I buy them fresh when they’re on sale, cut them up and freeze them, same with the blueberries buy them when they’re on sale and freeze them.
If you’re using the chia seeds you’re getting an amazing amount of Omega 3s and don’t ahve to put in the flax seeds but if you do you’re just getting that much more. One thing though chia seeds if left for a bit in the smoothie actually thicken it up so if anyone in your family doesn’t like the shakes thick use minimal amounts, have them drink it right away or just add more blueberries and flax seed and leave the chia seeds out.
Stages of smoothie
Last steps would be the frozen fruit and almond milk 🙂
Supplemental Smoothie
For those just wanting to improve their nutrition, add more antioxidants in to their daily life and for a surge of energy naturally. You can follow the ingredient list above and more banana if you want and instead of almond milk you can use whole or 2% milk. I use whole milk for my daughter as she needs it & 2% for my husband as he doesn’t need as much fat but still needs his calcium.
Result – One fun colour – I added a lot of blueberries or mixed berriesto cover the green colour of the spinach and kale but told my daughter the colour doesn’t matter taste it. Well she liked it the banana really covers everything although surprisingly enough you don’t taste the spinach and kale. Sian drank a cup which is amazing for her now don’t get me wrong she doesn’t ask me to make it for her, it’s a not a favourite but neither does she wrinkle her nose and go yuck as you really mostly taste the banana. So as long as your child likes bananas this is a great way to get spinach, kale and so many other good things in them without them knowing. I even gave it to my husband who can be funny about things sometimes but he’s used to my shakes. The first time I gave him the spinach/kale version along with Sian I didn’t tell him either what was in it, he’s used to the funky colours of the shakes just from the blueberries and bananas. I asked him how he liked it and he said he did then I told him what was in it 🙂
So what do you do to get some great nutrition in to your picky eaters? I’d love to hear as I’m always looking for new ways to get Sian to eat food that is good for her but meets her palate requirements.
Debbie P says
This looks and sounds fantastic.
Rosie says
This smoothie is amazing!! I’d like to try it. I typically do smoothies in the summer, but all this goodness and tasty, too, I must do!
Renee Smith says
Thanks for the great tips about the order of adding the ingredients. We love smoothies in our house and this recipe sounds great!
corrine says
this smoothie looks so good i totally need to try it
Chrystal Thurston says
This would be my comment for the 2 #Winners $50 Erin Condren giveaway since I can’t read and entered a giveaway comment on the raffle copter. Anyway can’t wait to try this one, thanks!
autumn kelly says
I will be looking for new smoothie recipes. I will be starting radiation and chemo on the throat soon, so I am looking for anything nutritious that will go down easy. I make my own with strawberries, blueberries, blackberries, bananas and yogurt. I would like to find some recipes that include vegetables and I think that your recipe will get me off to a good start. I also add a little water or milk and freeze them in empty yogurt containers. This way I can have them on hand all of the time. Thanks for the recipe and maybe you can come up with some more?
Teresa Allen says
I love smoothies and this one sounds so good.
Saundra Bowers says
I have never had a smoothie and was given a smoothie blender a couple years ago for Christmas. I`m afraid my contents that go in are much more fattening, I`ll need to try this recipe. Looks good!
lisa says
I’ve been drinking one of these every day and I actually feel much more energetic throughout the day.
poweredbymom says
yay so glad you shared that Lisa and that you’re reaping the benefits 🙂 they do help it’s packed full of nutrition!
Terri says
I make smoothies now and then… This looks so good! Thank you for sharing.
Jimmy Arcade says
My wife and I make smoothies nearly every day and we’ve been looking for some ways to improve upon the nutritional value, so this was a very timely article. Thank you for posting it!
lisa says
I thought I made smoothies. I don’t. You have a recipe for the real thing! I should try it.
Carolyn Colley says
this smoothie looks very good and sounds great.
Hannah Pitts says
Thank you so much for the recipe! I really want to do this, but looks like it may be a while before I can start. =/ Will pin this to save it though!
Raye W says
Thanks for the recipe, I used skim milk in place of the almond water. I also added strawberries and some frozen blackberries we’d picked last summer. I’m terrible about skipping meals, but I don’t mind whipping up a smoothie. Have you tried freezing these? My grandie often won’t drink a whole smoothie so I freeze the remains and just sit them out til they’re slushy when he’s ready for it later. Just wondered how this would work.
Michelle says
Hi Raye,
We have froze them before, I prefer not to but if it’s just with water it’s better 🙂 when freezing.
lisa says
Thanks. I love smoothies. I prefer to make one and know exactly what’s going into my meal.
Suzanne G says
I love having a smoothie for breakfast as it is easy to make and keeps me satiated till lunch
alandou says
My mom and I both have been thinking about trying smoothies with spinach in them but we are kind of skeptical about the taste. I’m going to recommend this recipe to my mom 🙂
terri tillman says
i like your tip about putting the powders in first. i am going to have to try that the next time. back when i used to drink smoothies every single day i would blend up all the fruit and veg and divide it up per serving and freeze it in plastic baggies. then, all i had to do was throw it in the blender when i was ready to make a smoothie. i used it in place of the ice. then i would add the almond milk, protein powder, flax and anything else i thought it needed.
Peggy Greco says
Thanks for sharing smoothie info, just wish I had a blender to make some, lol.
Jo-Anne Pfoh says
I just started drinking smoothies but I have not found a lot that I like. I really do like the super smoothie you have here thank you so very much.
lisa says
I would use these as a substitute for a meal. I’m not a big eater.
Elizabeth L. Miller says
This smoothie looks great, and sounds very healthy. My husband and I are talking about losing weight and eating healthier. This is something that seems pretty easy to make for us, and our kids! Thank you for sharing this recipe!!
Danette says
I love to make smoothies, but your recipe is different from mine. I’d like to try it and see if my daughter likes it. It sounds good! Thanks for sharing.
lisa says
I love smoothies. That’s a good way to get nutrients without eating foods you may not like.
Melanie says
This looks so good! I would never think of putting greens in a smoothie, but I guess the fruit would overpower it. Cool!
Deborah D says
Sounds delicious
Michael Lambert says
I have been wanting to try more smoothies.
Christina Strapp says
Thank you for sharing this. I will have to try this.
lisa says
I prefer a smoothie over actually eating food.
Linda Bradshaw says
Thank you for this. I think I am going to try this one this week.
Jane Ritz says
I would love to have smoothies as meal replacements. Unfortunately my blender is broken. I think it would be a good way to get some nutrition in a grandson who doesn’t eat!
Sandra Beeman says
I with the children on drinking a green shake! An excellent to change colors with fruit. Now that I would try as well!
YVONNE G. says
I love having smoothies as a meal replacement. Building upon the recipes of both Dr. Oz and Montel is definitely good nutrition, custom-made to fit each individual’s palate.
Blenders On Sale says
This sounds like a great tasting smoothie – and very healthy! Thanks for sharing 🙂
Mary Blanton says
I’m SO gonna try this. My daughter LOVES smoothies but hates veggies. This is a good way to get her to eat them. Thanks for the great advice!
Michelle says
you are welcome Mary and good luck let me know how it goes 🙂
Christina Strapp says
Thank you for sharing. This sounds really good, will have to try it.
Diane R says
I am going to try this smoothie to replace my lunches.
Diane Rose says
I am going to try this smoothie for a meal replacement, it sounds so good and easy to make.
Michelle says
It’s very easy Diane 🙂
Fee (Phyllis) Roberts says
My granddaughter is very picky also. I always make cute animals out of the fruits and veggies, She seems to at least try them and a lot of times ends up liking them when I do that, so it has become a game with us.=D
Juliette Mariano-Carlson says
Your smoothie recipe sounds delish. I also have a very thin, but very healthy little boy and I make him smoothies every day. Mine sounds very similar to yours but I add some frozen strawberries, Greek or vanilla yogurt, banana, organic milk, some apple or orange/pineapple juice, some pomegranate seeds, along with kale or spinach, and some baby carrots. Everyone loves this smoothie.
Michelle says
thanks for sharing Juliette! I will give that a try too.
Jane Ritz says
I need to make Super Smoothies for a while. I need to loose a few pounds before summer. These sound really healthy.
Alyssa K. says
I’m going to try this! I love Dr. Oz and have heard a lot of other people say that they’ve successfully hidden spinach in smoothies also.
Michelle says
It’s a daily thing at our house, it’s packed full of good nutrition 🙂
JannieR says
are there substitutes for the powders? somehow they don’t seem to be relatively available in the Philippines. will a simple sugared water be ok as replacement for coconut water? coconut allergy.
Michelle says
Hi Jannie,
Do you mean something to replace the protein powder? You just need to find something high in protein. No I would not use sugar water over coconut water, coconut water is not high in sugar, you can just skip that and use water or soy milk try to go for something not high in sugar.
Jannie says
thanks! now soymilk we have a lot here.
Jane Ritz says
I love the idea of a smoothie for a meal replacement. When I get a blender I could easily do this . I’m very bad about skipping meals-lots of them. I don’t care it I eat or not. A healthy smoothie would be great for me.
Michelle says
Thanks Jane! The smoothies are good for a couple of meals not all though for the whole day I mean. I am amazed at how much nutrition I get from my smoothies and I notice the burst of energy after drinking them too 🙂
Sandra Beeman says
I have quite a few friends whom never eat breakfast and also skip lunch! I will suggest this smoothie to them as an alternative meal or snack.
RANDY FULGHAM says
I THINK I WILL TRY THIS–THANKS FOR THE INFO!!!!!!!!!!!!!!!!!!!!!
Jane Ritz says
I like the idea of a smoothie taking the place of a meal. This one sounds extremely healthy. I will probably give this a try when I get a blender.
Michelle says
let me know how you like it Jane 🙂
Fee (Phyllis) Roberts says
This sounds so good! I’ve got to try this. Thanks for sharing =D
Michelle.A. says
I love the recipe….but it looks very expensive. 🙂 That’s the only problem I have with smoothies…the expensive ingredients.
Michelle says
depends on how you do it Michelle and think of some of the ingredients and how long they last. The protein powder I get lasts a few months and that’s with me making smoothies almost daily for 3 of us yep and that’s a snack or a meal. I buy the fruit so example the bananas for us for lunches etc.. and freeze any before they go bad for the smoothies, same things with blueberries and blackberries or I get them at Costco, the big bags at costco again last a month, the flaxseed lasts us 3 months. When you figure out the costs it’s not that much, it is when you have to buy everything at once but that’s usually on the first time and not always for everything as you most likely have fruits and veggies already in your fridge that you can use 🙂
Dorothy Boucher says
this sounds delicious , i’ve never heard of chia seeds before , will have to look that up .. i know my grand-daughter could use something to fatten her up , she’s a tiny one to.. and as far as fruit goes i usually try to get fresh as much as possible and i do freeze what i don’t use.. i love doing this because it saves me time on what ever i’m making next .. will definitely try this , i love trying new things 😉
tami s says
Thanks you so much for this review. I often see recipes with kale and/or spinach and think I won’t like it. It is so nice to get an honest review regarding whether or not you taste them I’ve seen the shakes on various tv shows and people say they like them and don’t taste the veggies but you never really know if they are just saying it because the are on tv and aren’t going to say it tastes terrible.
courtney hennagir says
i’m new to smoothies so i am looking for some yummy recipes.this one looks great! i have never heard of chia seeds.learn something new every day,thank you!!
misty farmer says
Wow actually that sounds very tasty! Thank u!!
InezbyDesign says
This is an interesting article. I often wondered why people take protein drinks…are you a “jock”??? But then my daughter got me on to them. Going through a rough patch and not eating properly, she decided I need some healthy food….besides cookies and chips that is 🙂 Anyway, a year later, I am a faithful follower of these drinks. My fav is banana and peanut butter, to which I also add my calcium and VitD and other good things. It’s the only way I “eat” breakfast. After reading this, I may try a little spinach in with it!
Michelle says
way to go Inez and as you now know protein drinks aren’t just for jocks 🙂 we had our smoothie this morning yum hmm I haven’t done peanut butter and banana maybe I’ll have to try that.
Kathleen Quinlan says
I love this whole Article. I copied and Pasted it into my Document File. I have Arthritis,not sure what kind but RA runs in the family. Thank You So Much:)
Michelle says
Thank you Kathleen appreciate that and let me know how things go for you!
Elaine Bell says
I don’t think I could drink this with kale and spinach in it…but the rest sounds good. Thanks.
Michelle says
Thanks for the comment Elaine. I have to tell you I didn’t think I could drink anything with spinach of kale in it either let alone both. A friend recommended it and believe it or not as long as you but in a banana and I think blueberries but especially the banana you don’t know. I didn’t tell my hubby or daughter there was spinach in there and because the blueberries covered up the green of the spinach,the banana covered the taste. they had no idea until I told them. I think if you don’t know the first time what’s in it you would never guess 🙂
michelle oakley warner says
i am going to try this out, thanks for the recipe. love it
Michelle says
You are welcome Michelle! Love the name lol. Hope you like it, remember you can adjust it with whatever fruits you like. I don’t recommend leaving out the banana though it makes a difference in the taste. I’ve tried without the banana it’s really not the same 🙂