Need a healthy kick-start to your day? Charlotte Martin, nutritionist for Merritt Clubs, is sharing four fun smoothie recipes that your whole family will love! They are great for after school snacks, can help make mornings hassle-free, and are even a perfect way to sneak some extra veggies into your kids’ day!

The perfect smoothie will contain a good balance of protein and carbohydrates to keep kids (and you) full and focused all morning long. So go ahead — make one for them AND one for you! Here are Charlotte’s tips for getting a perfect blend every time…

Blueprint for the Perfect Smoothie Blend

FRUIT: About one serving of fresh or frozen fruit (i.e. an apple or banana, or one cup of berries/chopped fruit).

VEGGIES: About one serving of fresh or frozen veggies (i.e. ½ cup chopped veggies, or one cup leafy greens). *Your kids won’t taste them, scouts honor!

BASE: About one cup liquid (water, cow’s milk, or unsweetened original, vanilla, or chocolate dairy-free milk, such as almond, cashew, coconut, or soy milk). *Can add more or less liquid depending on desired thickness.

PROTEIN: Nut butter (no added sugar or oils), cottage cheese, Greek yogurt, tofu, or chia/flax seeds.

EXTRAS: Oats (can buy gluten-free if needed), spices, extracts, unsweetened shredded coconut, unsweetened cocoa powder (great for hiding green color if you decide to add leafy greens!).

SWEETENER: none needed! The fruit will sweeten the smoothie naturally. If you find that your kids would prefer it a bit sweeter, add more fruit or a drizzle of honey.

ICE: Use if desired (but probably don’t need any if you use frozen fruits and veggies).

Smoothie Mornings - (cool) progeny

Four Smoothie Recipes to Try

Making smoothies is easy! Just add ingredients to a blender, and blend until smooth. Add ice or more liquid if consistency isn’t to your liking. Add more fruit or a drizzle of honey if not sweet enough. Try these flavor combos:

Berry Blast Smoothie

2/3 Cup Milk of Choice
1 Cup Frozen Mixed Berries
½ Cup Frozen Riced Cauliflower
1/3 Cup Cottage Cheese
¼ Tsp Vanilla Extract
1/8 Tsp Cinnamon

Sunrise Smile Smoothie

2/3 Cup Unsweetened Vanilla Coconut Milk
1 Cup Frozen Tropical Fruit Blend
4 – 6 Baby Carrots
1/3 Cup Plain Greek Yogurt
1 Tbsp Shredded, Unsweetened Coconut

PB Don’t Be Jelly Smoothie

1 Cup Milk of Choice
1 Cup Fresh or Frozen Strawberries
½ cup Frozen Riced Cauliflower
2 Tbsp Old Fashioned or Quick Cooking Oats
1 Tbsp Peanut Butter (no added oil or sugar)

Chunky Monkey Smoothie

1 Cup Unsweetened Chocolate Almond Milk
1 Banana (slice and freeze ahead of time)
1 Cup Baby Spinach Leaves
1 Tbsp Peanut Butter (no added oil or sugar)
½ – 1 Tbsp Unsweetened Cocoa Powder
½ Tbsp Chia Seeds


Editor’s Note: This article is sponsored by Merritt Clubs, who wants to be sure all families get off to a healthy start this school year! Photos by Laura Black.