Master Smoothie Recipe


A few months ago I spent a lot of time with Smoothies for Life! Yummy, Fun, and Nutritious! I had ambitious plans to use a daily smoothie to deliver protein, fresh fruits, and veggies, enough to replace a bottle of breast milk daily.

Unfortunately, the Wee Bear has not yet taken to cups (sippy, straw, or otherwise).  She’ll take a few sips, but that’s about it.  We’re still working on it though, and I think it’s time to try again.

The book offers a basic recipe for creating smoothies, along with a master list of ingredients, detailing their different health benefits.  I combed through and came up with this cheat sheet that is safe for the WB’s allergies.

Part 1: Liquid Base = use 1/2 to 1 cup

  • coconut milk
  • coconut milk yogurt
  • coconut milk ice cream
  • water
  • ice
  • rice milk
  • hemp milk
  • fruit juice
  • sorbet

Part 2: Fruit = use 1 cup

  • apple
  • apple sauce
  • apple butter
  • banana
  • blueberries
  • melon
  • raisins/craisins (soaked overnight in water or juice)
  • strawberries

Part 3: Protein, Fat + other Add-Ins

Image courtesy of Praisaeng/


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