Mornings are busy. They’re even busier when you’re shuffling kids, work, and chores. I know all too well that amidst this it’s easy to fall back on eating whatever your kiddos didn’t. But you deserve better than that! Let me introduce you to better in the form of the fruit and vegetable smoothie.

“A smoothie?”, you say, “But that won’t fill me up!” Ok, that’s fine. You can absolutely pair this with something more filling.

But the reason I want you to show you how to make a great fruit and vegetable smoothie is to help you start your day on the right foot.  As a parent, the practice of making and enjoying a smoothie will help you both prioritize yourself and add an extra boost of nutrition right off the bat, thanks to nutrient-packed frozen fruits and vegetables.

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Why make a fruit AND vegetable smoothie?

Fruit and vegetable smoothies have a great balance of both flavors and nutrition. Fruit smoothies, while full of nutrients, can sometimes end up being more like sugary treats. Vegetable smoothies, on the other hand, are much less of a thing – and for good reason. I’d rather just eat a salad, thanks 😉

Smoothies are a great way to pack in extra nutrients that you wouldn’t normally get in the morning or from a snack. I know many parents think of smoothies for their kids, but hey mom and dad, what about you? You deserve to start your day off on the right foot as well.

And coffee and kids’ leftovers aren’t it. Trust me, I’ve tried.

Smoothies are really freakin’ easy, especially for busy parents. They don’t require cooking, so you won’t forget to turn off the stove, and they require very little in the way of equipment. You’ll only need:

• Blender: our Vitamix is my fav, but even something simple like a Magic Bullet will do (you may just need a bit more liquid)
• Smoothie cup: if you’re taking your smoothie on the go, something like this can be a big help
• Straws: Unless you want smoothie all over your face, you’re going to want some reusable straws as well

Ready to commit to starting your day with smoothies? Get the 30 Day Start Your Day with Smoothies Challenge Guide:

Get started with smoothies!

Keep it easy by using frozen fruits and vegetables

If the reason that you’re making smoothies is to keep things EASY, mucking it up with all kinds of fancy ingredients and fresh fruits and vegetables you have to keep on hand seems counterproductive. When I set out to document my morning smoothie routine, I thought I’d just share some other folks’ recipes. But as it goes in the age of dripping-over-the-edge, Pinterest perfect photos, they were all loaded down with obscure powders, fancy oils and nut butters, and seasonal fruits and vegetables.

That just won’t do for you busy folks!

I get that fresh is often best, and those powders and oils add a boost of nutrition, but we’re parents over here with busy lives and budgets stretched by kids. There’s no need to overcomplicate things. By buying some frozen fruit and vegetable basics you can keep things fresh by making different combinations.

Here are some examples:

• Strawberry + Mango + Kale
• Cherries + Cauliflower
• Blueberries + Raspberries + Broccoli
• Cocoa powder + almond butter + Spinach

Oh, and by the way, did you know that many times frozen fruits and vegetables are actually higher in nutrition because they were frozen at the peak of freshness? It’s true.

From Eating Well:

…frozen vegetables may be even more healthful than some of the fresh produce sold in supermarkets, says Gene Lester, Ph.D., a plant physiologist at the USDA Agricultural Research Center in Weslaco, Texas. Why? Fruits and vegetables chosen for freezing tend to be processed at their peak ripeness, a time when—as a general rule—they are most nutrient-packed.

While the first step of freezing vegetables—blanching them in hot water or steam to kill bacteria and arrest the action of food-degrading enzymes—causes some water-soluble nutrients like vitamin C and the B vitamins to break down or leach out, the subsequent flash-freeze locks the vegetables in a relatively nutrient-rich state.

On the other hand, fruits and vegetables destined to be shipped to the fresh-produce aisles around the country typically are picked before they are ripe, which gives them less time to develop a full spectrum of vitamins and minerals. Outward signs of ripening may still occur, but these vegetables will never have the same nutritive value as if they had been allowed to fully ripen on the vine. In addition, during the long haul from farm to fork, fresh fruits and vegetables are exposed to lots of heat and light, which degrade some nutrients, especially delicate vitamins like C and the B vitamin thiamin.

Plus, when using frozen produce, you can even prepare your smoothie packs ahead of time. Here’s my tutorial for doing that: Make Ahead Green Smoothie Packs for Fast and Healthy Breakfasts

The magic formula for great fruit and vegetable smoothies

I don’t mean to brag, but I’m kind of an expert in smoothies. I started this illustrious career scooping ice cream, singing for tips, and perfecting my shake making skills at Coldstone Creamery. Since then, I’ve switched my focus to healthier smoothies and have made 100s of different kinds of smoothies in my search for the tastiest, most nutritious, and easiest smoothie.

Throughout that process, I’ve really focused on what combination of ingredients results in a great smoothie texture. I then balanced that with what works well from a nutrition and balanced perspective. Why a formula instead of a great recipe? What tastes best to you will be different person-by-person, so what I really focused on was nailing the texture.

Here’s that formula:

Want the exact recipes for all of my favorite nutritious and delicious smoothies? They’re in the Start Your Day with Smoothies Challenge Guide:

Get started with smoothies!

Want to start with a smoothie that’s great for the WHOLE family? This bright green fruit and vegetable smoothie with a fun name is it:

The Shrek or Hulk Smoothie (The Perfect Fruit and Vegetable Smoothie for the Whole Family)

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