Make this blueberry smoothie year-round with either fresh or frozen berries. (Photo by Reshma Seetharam)

Make this blueberry smoothie year-round with either fresh or frozen berries. (Photo by Reshma Seetharam)

Smoothies are a quick and nutritious way to start your day

  • By Wire Service
  • Wednesday, May 10, 2017 1:30am
  • Life

By Reshma Seetharam, Special to the Herald

I don’t think there’s a more wholesome breakfast that’s easier to make than a smoothie. In about 5 minutes, fruits and vegetables are blended into creamy, yummy perfection.

My weekdays start with these — and I make them when my kids need a disguised serving of veggies. In addition to a fast breakfast, smoothies also make a fulfilling after-school or workday snack.

The best way to build a smoothie is to start with a good foundation: Try almond milk, milk, yogurt, ice cream — or just water and ice.

I make “skinny” versions for hubby and me with milk or yogurt. My kids get an ice cream or Greek yogurt base. Then I mix it up with fruits, vegetables, oats, nuts and seeds.

Try some of these smoothie recipes for a quick and nutrituous breakfast.

Strawberry yogurt smoothie

Creamy and tangy, this strawberry smoothie can be made with yogurt or almond milk and whole nuts.

1 cup fresh or frozen strawberries

1 cup plain or vanilla yogurt (or almond milk)

2 teaspoons chia seeds

¼ cup almonds

1 teaspoon honey

1 cup ice cubes

Place the above ingredients into a blender and blend on the “puree” or “smoothie” setting until smooth. Pour into glasses. Makes 2 servings.

Carrot cashew smoothie

This is my mother’s recipe. I remember her giving us these creamy smoothies before we hurried off to school. Moms are the best!

2 cups fresh carrots, chopped

½ cup cashew nuts

2 teaspoons honey

1 pinch cardamom powder

Pressure cook the carrots and cashew nuts in 2 cups of water, or microwave in a bowl on high for 5 minutes. Let them cool.

Place the cooled carrots, cashews, the cooked carrot broth and honey into a blender and blend on the “puree” or “smoothie” setting until smooth. Pour into glasses. Add cardamom and stir. Makes 2 servings.

Watermelon coconut smoothie

Here is a tropical smoothie for those of you who wish you were on vacation somewhere hot. This is a recipe from my niece, Impana Gowda, whom I like to call the Smoothie Queen.

3 cups watermelon, seeds removed

2 cups coconut water and coconut pulp

1 banana

Place all the ingredients into a blender and blend on the “puree” or “smoothie” setting until smooth. Pour into glasses. Makes 2 servings.

Banana, oats and peanut butter smoothie

Here is another great breakfast smoothie from the Smoothie Queen. The banana and peanut butter make it sweet, while the oats and mung beans make it wholesome.

1 banana, frozen

½ cup quick oats

¼ cup sprouted mung beans

1 pinch cardamom powder

1 teaspoon peanut butter

1 teaspoon brown sugar

Place all the above ingredients into a blender and blend on the “puree” or “smoothie” setting until smooth. Makes 2 servings.

Berry, almond and yogurt smoothie

A delicious breakfast smoothie with yogurt, mixed berries, almonds and chia seeds. It can be made with yogurt or almond milk.

1 cup fresh or frozen berries (strawberries, raspberries, blackberries, blueberries)

1 cup plain or vanilla yogurt (or almond milk)

2 teaspoons chia seeds

¼ cup almonds

1 teaspoon honey

1 cup ice cubes

Place the above ingredients into a blender and on the “puree” or “smoothie” setting until smooth. Pour into glasses. Makes 2 servings.

Papaya and almond milk smoothie

This is another recipe from my niece. This yummy smoothie is made with ripe papaya and almond milk. It’s perfect for breakfast.

1 cup papaya pulp, fresh, scooped out of its shell

6 almonds, soaked overnight in a cup of water

1 teaspoon honey

1 pinch cinnamon

Place all the ingredients into a blender blend on the “puree” or “smoothie” setting until smooth. Pour into glasses. Garnish with finely chopped almonds. Makes 2 servings.

Spinach, banana and date smoothie

This spinach smoothie is filled with dates, almonds, chia seeds and banana. It is filling and will keep you feeling full for a good four hours.

1 handful fresh spinach

1 banana

1 teaspoon chia seeds

¼ cup almonds

3 dates, pitted

1 cup water

1 cup ice cubes

Place the above ingredients into a blender and blend on the “puree” or “smoothie” setting until smooth. Pour into glasses. Makes 2 servings.

Blueberry smoothie

This is my all-time favorite smoothie. I make it year-round, either with fresh blueberries when they’re in season or with frozen berries when they’re not. It’s simple and nutritious.

1 cup fresh or frozen blueberries

1 banana

1 teaspoon chia seeds

¼ cup almonds

1 teaspoon honey

1 cup coconut water

1 cup ice cubes

Place all the above ingredients into a blender and blend on the “puree” or “smoothie” setting until smooth. Pour into glasses. Makes 2 servings.

Reshma Seetharam’s blog, My Foodarama, can be found at www.reshmaseetharam.com.

Talk to us

More in Life

The Gothard Sisters
Music, theater and more: What’s happening in Snohomish County

The Gothard Sisters’ annual Celtic Christmas show is set for Dec. 8 in Edmonds. Plus loads of other Christmas entertainment.

Screen printed dish towels available at Madrona Supply Company on Saturday, Oct. 22, 2022 in Clinton, Washington. (Olivia Vanni / The Herald)
Do some good along with your Christmas shopping

Head across the Sound to Whidbey Island for gift-buying with a do-gooder spirit

Caption: If you can get past the itchiness factor, wool garments warm you up and last a lifetime. (Jennifer Bardsley)
In praise of wool, the fiber that saved this California girl

It may itch, but you can’t beat a wool sweater for warmth. And it’ll last a lifetime.

2023 Mazda CX-30 (Mazda)
2023 Mazda CX-30

Mazda continues to lead the way when it comes to providing practical value.

Double-billed by Avis for a van returned after hours

When Robert Cipriani returns his Avis minivan, he expects to pay $1,770. Instead, Avis charges him twice. What happened, and how can he get his money back?

The towering Basilica of Our Lady of Fátima sits at the head of a vast esplanade. At the top of the steps, a covered open-air altar, cathedra (bishop's chair), and pulpit stand ready to conduct Mass to the thousands of pilgrims who come to celebrate the Virgin of Fátima on the 13th day of each month from May through October.
Rick Steves on Fatima, Portugal, a testament to the power of faith

Whether you’re a devout Catholic or just a curious gawker, the place is a marvel and worth a visit.

Is your partner grumpy? Here are some antidotes to consider

No. 1: Wait until your grump is in a good mood to talk to them about their grumpiness.

The 2023 Chevy Trailblazer has a useful 25.3 cubic feet of cargo capacity when all seats
are occupied.
2023 Chevrolet Trailblazer subcompact is big on style

There’s a selection of engine choices, front-wheel or AWD, and CVT or nine-speed automatic transmission.

Conor O’Neill racks freshly baked baguettes Friday morning at The Cottage Community Bakery in Edmonds, Washington on September 30, 2022.  (Kevin Clark / The Herald)
Grain to Table: An Edmonds bakery’s sourdough makes flour ‘go local’

In an industry dominated by conglomerates, bakers at The Cottage work under the motto, “EAT REAL BREAD” — literally.

2022 Mazda3 Turbo Plus (Mazda)
2022 Mazda3 Turbo Plus

Turbo Premium Plus elevates the refined styling with gloss black aerodynamics accents.

2022 Lexus LX600 F Sport (Lexus)
2022 Lexus LX600 F Sport

If only the biggest and best will do, your dream SUV has arrived: The 2022 Lexus LX 600 F Sport.

Stylized shapes, light wood, bold blocks of color and unusual construction are characteristics of modern furniture. This flame rocking chair shows all four.
Modern furniture took flight just after WWII ended

This rocking chair was auctioned to raise money for a group that preserves modern residential architecture.