Breakfast In A Glass

smoothie 1

Nothing prepares you to face a busy day like a nutritious breakfast. Think about it. In the morning your body has just been in sleep mode for six to eight hours and your last meal was probably dinner the night before. That’s an eight to ten-hour stretch with no food!

The word breakfast literally means to “break the fast,” and what we eat each morning fuels our body and brain for the activities ahead. That’s why its been called the most important meal of the day. If that’s true, it stands to reason that throwing down a cup of coffee on an empty stomach as we run out the door just won’t cut it. In fact, skipping breakfast can set you up for “brain fog” and a serious case of mid-morning munchies.

Most weekday mornings are rushed at our house. I’m trying to get my kids off to school, squeeze in some exercise, shower, and quickly check email before heading to my office. I need a breakfast that’s quick to prepare, can be eaten on the go, and packs a nutritional punch that will keep me satisfied until lunch.

That’s why I’m a huge fan of the breakfast smoothie!

I always keep a few essential ingredients stocked in my pantry and freezer so I can whip up a morning glass of yummy goodness in no time. With my blender at the ready (yay Vitamix!), I can create delicious meals in a glass that even my kids enjoy.

Here’s a list of “go to” items I like to have on hand for morning smoothies (*I always choose high quality organic ingredients when possible):

Unsweetened Almond or Coconut Milk (*Vanilla is really yummy)

2% Milk

Coconut Water

Yogurt (I prefer plain, but the rest of my family likes Vanilla or Honey)

Vegetable-based Protein Powder (*I love the taste of the Creamy Vanilla Protein Energizer by Rainbow Light made with brown rice, fiber, and energizing herbs. It’s available at Whole Foods and other natural food stores).

Frozen fruits of choice


Raw Cacao Powder (chocolate without all the processed sugar & additives; available at Whole Foods Market or other natural food stores).

Kale (preferably Curly Leaf variety)

Nut butter of choice

Additional “add ins” I keep in stock include:

Hemp Seed

Chia Seed

Oat bran


There’s practically no end to the smoothie combinations you can make with these ingredients. I urge you to experiment and find what works best for you. Feel free to double the proportions or substitute dairy/non-dairy products. Here are three of my favorites:

Cacao, Nut Butter Banana Smoothie

CACAO,  NUT-BUTTER & BANANA BLISS–Serves 1 (dairy-free version)

In a blender, combine:

1/2 cup Unsweetened Vanilla Almond Milk or Vanilla Coconut Milk (substitute dairy if desired)

1/2 cup Coconut Water

1/2 banana

1 tablespoon Raw Cacao Powder

1 tablespoon nut butter of choice (peanut, almond, or cashew are all good)

1 tablespoon Hemp Seed (optional)

1 scoop Vanilla Protein Powder

5 to 7 ice cubes

*This tastes like a nutty chocolate-banana milkshake!

Green Goddess Smoothie2

WHOLE FOODS GREEN GODDESS–Serves 1 (Don’t let the color stop you! Packed with vitamins and fiber, this shake tastes like the tropics. They sell this smoothie for $6 at Whole Foods Market, but you can make it for a fraction of the cost).

In a blender, combine:

2 to 3 large leaves of raw Curly or Tuscan Kale, stem & vein removed

1 cup frozen mango

1/2 banana

1 cup coconut water

4 ice cubes

Cherry Berry Smoothie



In a blender, combine:

1/2 cup yogurt of choice

1/2 cup coconut water

1/2 cup frozen cherries

1/2 cup frozen mixed berries

1 scoop Vanilla Protein Powder

*If too thick just add more coconut water. If you want to make this non-dairy, substitute almond or coconut milk for the yogurt.

Categories: Healthy Eating, Seasonal Recipes, UncategorizedTags: , , , ,


  1. looks jazzy. we make a choco banana sipper for the markets, come try!

  2. These all look so so good. Looking forward to trying them all. Thanks Karen!
    Heidi Kertel

  3. Karen, you are so inspirational. Your site is beautiful, with the amazing photos and recipes that are fun to make. Just wanted to let you know how much I appreciate all your hard work!!

  4. Gotta try them all but first on the list the “Cherry-Berry Bomb”…you should trademark this a name, too 🙂

  5. Doesn’t get any healthier than these great drinks. The Cherry Bomb is right up my alley.

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