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Hi, I’m Catherine.
Mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.
Smoothie Project
The Smoothie Project changed my whole family's life, and it can change yours too. Print and laminate this Smoothie Project sheet to get you and your family started!
Stumped about what to add to your morning smoothie to give you tons of energy as well as feeling great inside and outside?
Years ago, my son started complaining constantly about feeling nauseous. It was a daily occurrence. I tried just about any and everything to get him back on track: breathing techniques, mental exercises, trips to the doctors office and more. Little did I know that I was the problem. Even though I still give the kids pancakes, waffles and other delicious foods now and then for breakfast, I learned quickly that every day breakfast foods packed with flour were not helping the kids to feel their best.
Within weeks of starting the Smoothie Project, Kenya was feeling himself again and all it took was a glass full of fruits, vegetables, plant based proteins and more in my favorite blender that tastes as good as it looks.
I created the first version of this sheet on scratch paper and it looked like a 5 year old’s piece of art. I used it as an inspirational “menu” for the kids to take turns picking what they wanted in their smoothies each morning. I still feel that if they have a hand in creating it they will be more excited to drink it.
Two years later, we’re still making smoothies each morning. Using this updated sheet which I laminated and give the kids a dry erase marker to pick the ingredients they want in their daily smoothie. It's the easiest way to get the kids brains working before they head out for a long day of school. This goes as well for myself, my hubby and even Gemma who at 10 months old figured out how to use a straw to get in on the act.
The printable PDF sheet has most of the foods we add to smoothies, but If you have other ideas I would love to hear them in the comments below. You can take this to the grocery or order a bunch of the “extras” and “proteins” online.
I share new smoothies regularly on Instagram stories, and I've compiled a list below for inspiration!
Blood Orange Strawberry Beet Smoothie
Chocolate Almond Butter Smoothie
Chocolate Peanut Butter Smoothie
Everything But Banana Smoothie
Immune Boosting Very Berry Smoothie
Tastes-Like-Ice-Cream Kale Smoothie
22 comments
Can you update the link for the printable PDF? I get a 'page not found"
thanks!
Check it out now - it should be working!
I love watching your instastories daily on all smoothies projects that you make for your family ! Love how your kids especially Gemma just loves drinking their smoothies with those awesome straws !!!! Thanks for inspiring me to try adding new healthy products into my smoothies that I would have not known to try ! Love the printable sheet to have on hand ! ;)
Thank you so much for following along!
Can you talk about the bee pollen? And how do you prevent the coconut oil from solidifying in a cold smoothie? Thanks for the inspiration.
You can find bee pollen at your local farmers market or health food store! It is local and helps to work against local and seasonal allergies! The coconut oil will blend in with all the other ingredients in the blender.
Another great smoothie veggie is okra! It doesn't have a lot of flavour of it's own so it blends well with other fruits and veggies. It's also a super food, and in my experience it seems to be a bit of a natural thickening agent. Bonus! Thanks for all your great smoothie ideas :)
Great tip, I'll have to try okra!
Also, another great smoothie ingredient is cottage cheese! I have found that even people who don't enjoy eating cottage cheese normally like it in a smoothie. It adds such a delicious and decadent creaminess, and is packed with protein as well!
Another great tip! I love putting cottage cheese into pancakes - definitely trying it in my smoothies!
We just came back from a Disney Cruise, and one that all 3 of us enjoyed was a Strawberry, Mango, and Orange Juice smoothie. If you knew my husband, he is extremely selective (a term our server used, since when you want to eat, you want to make sure you like it, a more positive term than picky), and he's never been big on sweets, but all 3 of us enjoyed taking sips of one from the Olaf cup they put it in. So I plan on trying to replicate it with a few health additions, because it was health (especially compared to ice cream and sodas, but something different than water), but could be better.
That sounds delicious, and what a great memory!
How many of each category would you recommend combining to start with? I want to be cautious of adding to many different flavors to a smoothie!
Hi was it at 10 mths old that Gemma started drinking smoothies or earlier ? Do you skip the collagen protein for her ?
Thx !
Which dha oil and protein powders do you use?
Pumpkin seeds and sunflower seeds are also delicious in a smoothie!
Golf ball size kohlrabi chopped with the leaves are also delicious. Fresh green beans are delicious, and cooked white or pinto beans work well in a smoothie too. No one has been able to detect cooked beans if they are mild. I will try other things you have listed on your chart. Thank you, this is wonderful!
Can you add cucumber, celery and probiotics to the list?
How much of each fruit/veggie/liquid do you add to the blender.
Any suggestions for a good add-in for my four year old who has acid reflux?
Is the dairy list the type of milks you use or the kind of dairy that could be used depending on the person?
Which brand of collagen and probiotic powder do you use? There are just too many to choose from and I am overwhelmed with the choices.