The Ultimate Smoothie

cabbage smoohtie

Smoothies can be nutritious and delicious. A simple cup of fruit, veg, protein and healthy fat is an easy way start the morning or refuel before after school/work activities. The flavor combinations are limitless, mango-cabbage-coconut or blueberry-carrot-spinach anyone? But it is easy to go over board and create a big gulp of smoothie or something that tastes more like a milkshake. Avoid sugar pitfalls like flavored yogurt, juice, frozen yogurt and ice cream. Instead, use the following formula to create a balanced meal in a jar!


1 cup frozen Fruit

  • Banana
  • Berries
  • Mango
  • Cherries
  • Apples

1/2 cup Protein

  • Greek yogurt, plain
  • Silken Tofu
  • Cottage cheese

1-2 cups Veggies

  • Spinach
  • Kale
  • Cabbage
  • Broccoli stem
  • carrots

1-2 Tbsp Healthy Fat

  • chia seeds
  • flax seeds, ground
  • almond or peanut butter
  • coconut oil
  • avocado

½ cup Liquid:

  • Coconut water
  • Coconut Milk (provides healthy fat too)
  • Kombucha
  • Water kefir
  • Unsweetened non-dairy milk
  • Milk
  • Water


When blending at home, a nice glass works, but when you are on the go, how can you transport your smoothie? A jar with a drinking lid (available from, an insulated thermos (, an up-cycled jar and lid (think olive or pasta sauce jars) or a wide mouth water bottle are all great containers for your smoothie. Support your smoothie habit with a bottle brush for hard to reach places and hidden bacteria (

Smooth Blending!

Sherrill Collins, MS, RD, LD


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