Smoothies 101 for Busy Moms & Families

by Heather Ferber on February 22, 2015

As a busy mama who has faced her own personal health challenges, I have committed to myself and my family that “being busy” will not be an excuse for allowing myself and my children to forever eat junk, for skipping breakfast while running out the door, nor for allowing my energy levels to dip mid-afternoon.

 Smoothies have become one of my simple, nutritious, and delicious go-to creations to keep myself and my family optimally energized while on the go. It’s easy to clean and chop fresh fruit and have it handy in the freezer. And there are always tons of greens in my fridge!

Smoothies are a great way to start your kiddos off on the right foot in the morning. If you are just introducing smoothies, it’s important to create a culinary concoction that your family will enjoy (you may need them a bit on the sweeter side before transitioning to the greener side). Here are two basic smoothie suggestions if you are a newbie to this realm (tested with two thumbs up by my boys when we started smoothies years back):

 It’s Easy Being Green

  • I cup of unsweetened vanilla almond milk
  • 1 cup spinach
  • 1 cup strawberries
  • ½ cup blueberries
  • ½ cup raspberries
  • organic vanilla yogurt, optional to taste

Put the spinach and almond milk in your blender and blend until the greens are fine. Add the berries and blend again until smooth. Taste. If you think your child will enjoy, then don’t add the yogurt. However, if you need to sweeten a bit then add a ¼ cup of yogurt, re-mix, and taste. You may use water to thin or ice cubes to thicken to reach desired consistency. Use frozen berries to have a more “shake like” creation. Serve in a fun cup with a silly straw to appeal to your little peeps. Enjoy!

 Jolly Green Giant

  • 1 cup water
  • 1 cup spinach
  • ½ cup mango, frozen
  • ½ cup pineapple, frozen
  • ½ banana

Put the water and spinach in the blender and mix until the greens are fine. Add the mango, pineapple and banana and blend again until smooth. Use water to think or ice cubes to thicken to reach desired consistency. Find the fun cup, silly straw and enjoy.


Ultimately, aim to reach 50% fruit and 50% greens/other ingredients when making smoothies for your kiddos. Begin with the mild greens such as spinach and kale (with the stems removed) and graduate to the more flavorful greens like Swiss chard, collards and mustard greens.

YOU can be the model smoothie drinker for your child!  Set a wonderful example.  If they see you drinking your daily green mix, they will be much more likely to want their own. For my energizing morning smoothie creation, I aim to mix a fat, fiber and protein in my blending container. I have found this combination keeps me energized, satiated, and balanced until my noontime meal.  Smoothies offer a great way to start my day with more super foods too!   (i.e. wheatgrass, spirulina, goji berries, flax, and chia to name just a few)

Here’s one of my favorite busy mama simple breakfast smoothies:

 Good Morning Green Smoothie

  • 1 cup water
  • 1 teaspoon spirulina (or wheatgrass)
  • 1 teaspoon chia seeds
  • 1 cup mixed berries (use a bit more if you need to start sweeter)
  • 1-2 Tablespoons (heaping) almond butter
  • 1 cup spinach (or greens of your choice)

Place ingredients into blender in order listed. Blend until well mixed. I like to use frozen berries to make the smoothie on the thicker side. Add water if you want to think it out. Enjoy in a glass mason jar with a straw as you head to the gym or work.


Depending on my schedule, I don’t drink a smoothie for breakfast every day. Sometimes it’s a veggie omelet or chia pudding to start the day and my smoothie comes later as the perfect mid-day, energizing pick-me-up. Feel like you are running a little low on fuel come 3pm? Try this energy-boosting recipe:

The Berry Energy Blast

  • 1 cup brewed green tea (decaf for me, but feel free to use caffeinated if you tolerate it at 3pm)
  • 1 cup strawberries
  • 1 cup blueberries (or blackberries)
  • 2 Tablespoons goji berries
  • 2 cups spinach (or other greens)
  • 1 Tablespoon coconut oil
  • 1 teaspoon chia seeds
  • honey/stevia to taste, optional

If you don’t have a high-powered blender, then mix your tea, oil and greens first. Then add in the berries, seeds and sweetener and finish blending. Transfer to a fun glass, drink and enjoy your afternoon energy blast.


Now get blending!

One lucky Mama

One lucky Mama


Heather Ferber is a Certified Holistic Health Coach helping busy moms to get fresh, focused and energized so they can enjoy better health, balanced hormones, healthier kids and more calm in the kitchen. She has appeared on WISN Channel 12’s morning news to share her kitchen tips, tricks and recipes. You can find her on FB at or on the web at








{ 1 comment… read it below or add one }

Noelle November 4, 2016 at 2:25 am


Thank you for the new recipes, we’ve been using the same one over and over for years! I’m going to try these especially for my pickier eaters! I also like that you will not allow busyness to be an excuse for not eating healthy. Great picture at the bottom, you are one lucky mom those are three handsome young men!


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