Smoothies are a super simple way to enjoy a filling breakfast on the go or to heal post surgery. Throughout shoulder surgery and, now, breast surgery, gathering recipes for a family friend and becoming somewhat of an expert on masking pills in smoothies for my dad (this gets us through tough days) — I am excited to share a few recipes and thoughts here.

Smoothies are healing, easily digestible when recovering from anything from surgery to PMS — nutrient dense and can be beefed up with high quality protein powder (great for satiety, muscle building and muscle repair — whoa!). With the addition of a frozen banana and or honey, they even have the incredible ability to satisfy a sweet tooth and those pesky sugar cravings — but here you’re actually doing something really powerful for your body. And when I’m blending and bopping, I often find myself adding high quality cocoa powder and, yes, even leftover morning coffee, or nut butters to give them a bit more pizzazz (if I’m in the mood).

Frothy and delicious you can play with fruits, flavors and any add ins from — as noted — nut butters, to chia, hemp seeds, flax meal, bee pollen and more. The addition of these items packs smoothies with OMEGA3 vitamins and minerals which are great for our brains and they fight bodily inflammation too. How can you resist? Nutritious and delicious!

Now, I personally prefer using frozen fruit in my smoothies because it creates a smoothie with a really thick and creamy consistency. You can feel free to do you, but that’s simply what I like and enjoy. Do whatever makes a smoothie more palatable for you — if you have fresh fruit use it (though I prefer eating my fresh fruit over blending it). Most of the recipes below also use a frozen banana for the base. I really enjoy the thickness and sweetness (power player) a banana adds to my smoothies, my mother on the other hand … she gives me a fight every time … again, do you!

NOTES

All of the below recipes include a banana because they are so rich in vitamins and minerals like potassium and magnesium, which are great for the healing tissues post surgery and a great carb for energy. And if you find yourself low on energy or with muscle cramps, reach for a banana. BUT — in any of the below recipes you can also eliminate the banana — just add a little more frozen fruit (of your choice) and start with 3/4 cup of milk until you get the consistency you prefer.
You can also substitute frozen mixed berries noted below with 1) frozen strawberries 2) frozen cherries 3) frozen pineapple or even 4) frozen mango if you prefer a more tropical blend.
Also, feel free to use a clean nut / plant based milk — meaning free from additives and with three ingredients or less — instead of dairy milk. The clean nut milk I use is Califia Farms Organic Unsweetened Almond Milk made with only almonds, water and sea salt.
For another protein boost you can also add a 1/2 cup of yogurt to any of the below smoothies, and if you happen to be lactose intolerant, Fage makes an EXCELLENT lactose free yogurt that I LOVE. Simply adjust the milk as needed for thickness. You can also opt to use Kefir pack which probiotics that are great to restore gut flora and balance our gut hormones as well.
I swear by the Naked brand. I am a HUGE FAN of their single ingredient Naked Whey Protein Isolate which packs a whopping 30 grams of protein in two scoops with only 120 calories! Protein keeps us fuller longer (great for a smoothie which is primarily fruit which = carbohydrates, not an issue but protein will help slow down the digestion of the fruit). Protein also restores our muscles and has the ability to help heal our tissues from, let’s say, a surgery or an intense workout.
Naked Collagen also packs protein with the added benefits of helping with hair and nail growth, skin elasticity and wound healing. If you do opt to use collagen (all of the below use Naked Whey Isolate Protein but can be swapped), make sure that your smoothie contains berries or chase it with a little clementine or fruit snack with Vitamin C (think kiwis or strawberries) afterwards because Vitamin C aids in the absorption / synthesis of collagen!

Have fun! Mix and match fruits and flavors — smoothie making can be an adventure in a glass if you want it to be.

Banana Peanut Butter Smoothie *image on the left

1 frozen banana
1 cup of Fair Life Milk or clean nut / plant milk of choice
3 tablespoons of Natural / No Stir Peanut Butter
1 scoop of Naked Whey Protein Isolate powder
1 tablespoon of honey

—Place all ingredients in a blender and blend until smooth
—If the smoothie is too thick, add more milk, 1 tablespoon at a time
—If you like, you can also add 1 tablespoon of high quality cocoa powder — OPTIONAL but delicious to make a chocolate-peanut butter smoothie!
—If more sweetness is needed, add a drizzle of honey and re-blend

Banana Chocolate Smoothie *image on the right
1 frozen banana
1 cup of Fair Life Milk or clean nut / plant milk of choice
1 scoop of Naked Whey Protein Isolate powder
1 tablespoon of high quality cocoa powder
1 tablespoon of honey

—Place all ingredients in a blender and blend until smooth
—If the smoothie is too thick, add more milk, 1 tablespoon at a time
—If more sweetness is needed, add a drizzle of honey and re-blend

Spiced Orange Creamsicle Smoothie *image on the left
1 frozen banana
1 whole orange, peeled and quartered
1/2 cup to 3/4 cup of yogurt
1/2 cup to 3/4 cup of coconut water or orange juice *if orange juice is used, go lighter on the honey
1/2 teaspoon to 1 teaspoon of ground turmeric
1 tablespoon of honey

—Place all ingredients in a blender and blend until smooth
—If the smoothie is too thick, add more liquid, 1 tablespoon at a time
—If more sweetness is needed, add a drizzle of honey and re-blend

Tropical Green Smoothie *image on the right
1 frozen banana
1/2 cup of frozen mango
1/2 cup of frozen pineapple
1 1/2 cups of fresh spinach
1 cup of Fair Life Milk or clean nut / plant milk of choice
1 scoop of Naked Whey Protein Isolate powder
1 tablespoon of honey

—Place all ingredients in a blender and blend until smooth
—If the smoothie is too thick, add more milk, 1 tablespoon at a time
—If more sweetness is needed, add a drizzle of honey and re-blend

Banana Berry Smoothie *image on the left

1 frozen banana
1 cup of frozen cherry berry blend
1 cup of Fair Life Milk or clean nut / plant milk of choice
1 scoop of Whey Protein Isolate powder
1 tablespoon of honey

—Place all ingredients in a blender and blend until smooth
—If the smoothie is too thick, add more milk, 1 tablespoon at a time
—If more sweetness is needed, add a drizzle of honey and re-blend

Naked Banana Smoothie *image on the right
1 1/2 frozen banana
1 cup of plain Kefir or cardamom Kefir (my personal favorite)
1 scoop of Whey Protein Isolate powder
1 tablespoon of honey

—Place all ingredients in a blender and blend until smooth

Banana Choco-Coffee Smoothie *image on the left
1 frozen banana
3/4 cup of Fair Life Milk or clean nut / plant milk of choice
1 scoop of Naked Whey Protein Isolate powder
1/4 cup of brewed leftover coffee
1 tablespoon of high quality cocoa powder
1 tablespoon of honey

—Place all ingredients in a blender and blend until smooth
—If the smoothie is too thick, add more milk, 1 tablespoon at a time
—If more sweetness is needed, add a drizzle of honey and re-blend

Simple Green Smoothie *image on the right
1 frozen banana
2 cups of fresh spinach
1 cup of Fair Life Milk or clean nut / plant milk of choice
1 scoop of Naked Whey Protein Isolate powder
1 tablespoon of honey

—Place all ingredients in a blender and blend until smooth
—If the smoothie is too thick, add more milk, 1 tablespoon at a time
—If more sweetness is needed, add a drizzle of honey and re-blend

Smooth (ie) Operator