Blueberry Lemonade Smoothie

Hot weather brings on the smoothies! I rarely make them in the winter and this one is so so summery plus I have lots of adaptations for you!

The Three Bite Rule - Blueberry Lemonade Smoothie

It is a bit sweeter than my usual which I credit to a lemonade. Kids would love this and blueberry based smoothies are ideal for hiding greens. I don’t pretend they’re not there, but you also don’t see them in the finished one.

Blueberry Lemonade Smoothie
Ingredients
: (for 2 small servings as snack, or 1.5 large servings as meal)
1 1/2 cups greens (mine is baby spinach, then frozen)
3/4 cup vanilla yogurt
1 cup lemonade
1 1/2 cups frozen blueberries
1 scoop vanilla protein powder (optional)
1 tablespoon ground flaxseed
1 teaspoon lemon juice
lemon zest

The Three Bite Rule - Blueberry Lemonade Smoothie

Directions:
Blend together the greens, yogurt, and lemonade. Then add in the blueberries, protein powder, flaxseed, and lemon juice. Blend well and add a splash of water if needed for consistency and pour into cups.
Top with some lemon zest.
Enjoy!

The Three Bite Rule - Blueberry Lemonade Smoothie

I loved this one and like them to be a breakfast meal – sometimes with a handful of cheerios or 1/2 a granola bar or a hard boiled egg. I often workout in the morning and hate to feel like I’m only on liquids when I’m starving.

Adaptations:
– swap lemonade for: lemon juice + water + honey/agave (doesn’t even have to be mixed- just dump it in!)
– skip the protein powder and/or skip the flaxseed
– increase the yogurt or swap for Greek yogurt
– skip the yogurt all together or substitute banana for creaminess in a dairy free smoothie.
– if using fresh fruit & greens, it won’t be as think/cold but adding in some ice helps.
– if sharing with the kids, I usually water theirs down with whole milk and serve it as a drink, alongside their breakfast (~2 oz smoothie + 2 oz milk).

Since mine are usually a meal, I go for yogurt as a dairy serving and the protein powder to keep it filling (I like this kind best).

The best way to blend the greens is to incorporate with the liquids blending well then adding in other fruits. A high speed blender will blend them all at once. I blend all at once with a Vitamix and used to blend in 2 stages with a Ninja for the best consistency.

I buy baby spinach fresh in a bag and pop the whole thing into the freezer. Pulling out a bunch for the smoothie has such a satisfying splintering effect. Also in real life, I dump into the blender without measuring!

This is a nice twist considering I pretty much only make the Peanut Butter & Jelly Smoothie anymore. Leftovers are great into popsicle molds!

Happy smoothie-ing!

Chocolate Almond Smoothie

If the start of 2021 has you feeling crummy and seeking positive choices, this smoothie is perfect! It is DELICIOUS but also full of good stuff. I tend not to make many in the winter, so, enjoy this one!

The Three Bite Rule - Chocolate Almond Smoothie

This one is a meal – I’m going for protein & fiber and wanted to hit fruit and dairy here. This can be downgraded to a snack by skipping the yogurt, adding a bit more water, and serving as 4 smaller portions.

Chocolate Almond Smoothie
Ingredients: (serves 2-3)

1 frozen banana (or 1 cup frozen cauliflower)
1 cup vanilla yogurt
1 scoop chocolate protein powder (or 1 tablespoon cocoa powder)
2 teaspoons ground flaxseed (optional)
1/4 teaspoon almond extract
1 – 1 1/2 cups almond milk
1/2 cup water
a few ice cubes

Directions:
Add frozen banana/cauliflower, yogurt, chocolate protein powder/cocoa powder, ground flaxseed, almond extract, milk, water, and ice to a blender.

The Three Bite Rule - Chocolate Almond Smoothie

Blend & enjoy!

The Three Bite Rule - Chocolate Almond Smoothie

I loved this! I was a bit heavy handed with the almond extract the first time – so use with caution and measure. It totally brings a unique flavor – especially if you don’t loooove protein powder. Mint extract would be a good alternative too! My fav protein powder is Amazing Grass brand, especially peanut butter or vanilla. Any chocolate-ish smoothie could definitely include/hide frozen greens. I almost did but I also wanted to keep it simple. Go for it – you won’t taste or see some frozen baby spinach in there!

My all-time fav smoothie is this PB&J Smoothie so if you got a new blender, this one is a winner and often the only one I make!

The Three Bite Rule - PB & J Smoothie Healthified

Dragon Fruit Smoothie

This might be the easiest smoothie I’ve ever made yet it feels the most exotic! It only has 3 ingredients! Unlike many of my other smoothies, this one isn’t a meal, but is a great cool fruit serving as a snack or with something else for breakfast.
The Three Bite Rule - Dragon Fruit Smoothie
I buy these frozen dragon fruit puree packs at the grocery store and I went full on tropical for the flavors here: dragon fruit, mango, and coconut!

Dragon Fruit Smoothie

Ingredients:

1 dragon fruit puree pack
~1 cup frozen mango
1 cup coconut almond milk
1/2 cup water, as needed

Directions:

Add the dragon fruit. mango, and coconut almond milk into the blender.
The Three Bite Rule - Dragon Fruit SmoothieBlend and add water as needed for your desired consistency. (I used ~1/2 cup)
Enjoy!
The Three Bite Rule - Dragon Fruit Smoothie
How pretty is THAT??? Dragon fruit = pitaya. I often see both words on the package. Those frozen packs are beautifully pink and a bit of a splurge but this nicely highlights the sweet flavor. The color is even more radiant without any dairy in there- not that I should call almond milk dairy. I really only use it for the flavor. There’s nowhere near the calcium or protein of regular milk but I don’t loooove milk so I can appreciate almond this with a more watery and coconut flavor.

I should have poured some into my popsicle containers! This would be a good one!

Mocha Smoothie

I took a different route on this smoothie and made it into a snack-like smoothie versus a breakfast kind of smoothie. It was really good and hit the spot on a coffee-sat-too-long kind of day. It isn’t super sweet so the coffee flavor is for real. Don’t get me wrong, I love a fun coffee drink, but the serving of fruit can’t hurt. Right?
The Three Bite Rule - Mocha Smoothie

Mocha Smoothie

Ingredients:

1 cup coffee, chilled
1 1/2 cups frozen pear or banana
1/2 cup milk
1 tablespoon cocoa powder
1/2 teaspoon vanilla extract
2 teaspoons ground flaxseed meal

Directions:

Blend everything together. If it is too thick add in a bit more milk or some water.
The Three Bite Rule - Mocha Smoothie
Enjoy!

This was the perfect afternoon pick-me-up. A squirt of whipped cream made me fall more in love. I can see this one repeating when it is too hot to think!
The Three Bite Rule - Mocha Smoothie

Peanut Butter & Jelly Smoothie, Healthified

Wayyy back, circa 2013 I made a peanut butter and jelly inspired smoothie. Since then, I’ve been drinking a new version with a green base. I made this one several times a week while pregnant with Baby C and my preschooler had some whenever I made it. The greens in the base are totally camouflaged so it is a great green-smoothie starter.
The Three Bite Rule - PB & J Smoothie Healthified
I often use a smoothie to be my breakfast- with something small later, like 1/2 cup Cheerios or a hard boiled egg. It also makes a great snack during this busy, on-the-go season!

PB & J Smoothie, Healthified

Ingredients (for 1-2 servings: 1 meal or 2 snacks)

1 1/2 cups greens (spinach or baby spinach & baby kale mix)
1 cup milk
1/2 cup vanilla yogurt (Greek or regular)
1 1/2 cups frozen blueberries
1 tablespoon ground flaxseed
1-2 tablespoon peanut butter (or 1 scoop peanut butter protein powder)
water

The Three Bite Rule - PB & J Smoothie Healthified

Directions:

Add greens, milk, and yogurt to the blender and blend well. Keep blending once it seems like enough. The more the better!
The Three Bite Rule - PB & J Smoothie Healthified
Then add in the blueberries, ground flaxseed, and peanut butter.
Add small increments of water until desired consistency. (I end up using about 1/2 cup usually)
Blend well and enjoy!

The Three Bite Rule - PB & J Smoothie Healthified
I like it best with regular vanilla yogurt but Greek has more protein (and more tang). I buy this bag of “juicing greens” which is baby spinach and baby kale. Once it has hung around about a week and there is any left, I freeze it an break some off for smoothies.

I add the water to get it to a drinkable consistency. Milk would work too. I keep adding, very slowly, until it splashes on the sides of my blender. Then I know it’ll go through the straw well.

Chocolate Mint Smoothie

Anyone who grows mint has it in spades. Anyone who buys mint also probably has extra and wants to get their money’s worth. Everyone wins! In the fall, our herb garden goes bananas and I’m seeking all the ways to use the herbs at hand. I hadn’t made a smoothie with mint this whole season, not since last year’s mojito smoothie (which is also a delicious one). The mint flavor is also perfect to go with a green smoothie. Adding the chocolate flavor muddies the color, but it is ohh-so-worth it.
The Three Bite Rule - Chocolate Mint Smoothie

Chocolate Mint Smoothie

Ingredients:

1 cup spinach/kale
1/2 cup greek vanilla yogurt
1/2 apple, frozen
1/2 banana, frozen
hand-full of fresh mint leaves
1 tablespoon cocoa powder
1 tablespoon ground flax seeds

Directions:

Add greens, vanilla, and milk. Blend throughly.
Then add in the apple, banana, mint, cocoa powder, ground flax seeds.
The Three Bite Rule - Chocolate Mint Smoothie
Blend well.
Enjoy!

I loved this one! It tastes like dessert but starting the day with a fruit and a veggie is the best. The mint is nicely refreshing and the chocolate makes this taste like a total treat. If the color turns you off, pop it into a cup with a cover. This is totally a keeper!

The Three Bite Rule - Chocolate Mint Smoothie
Use your mint for these mojito shrimp and in this zucchini/ricotta/herb pasta and then for this smoothie!

Cherry Mango Smoothie

This one is a keeper! I whipped it up for breakfast but it could definitely be your dessert, or add a splash of a fruity liquor and you’ve got yourself a very frosty beverage! The fruity flavors really stand out and feel summery, without being exactly tropical. I wanted to add some pineapple but pregnancy heartburn is no joke so I kept it simple. I loved it so much that now I want to add this to my popsicle molds! It is mid/late July and I haven’t made popsicles yet! Where’s the time going???
The Three Bite Rule - Cherry Mango Smoothie
The little guy liked this one a lot and asked for seconds. It was a great way to better introduce fruits we don’t have all the time. Just after this smoothie, he ate some cherries with grandma remembering he had them before!

Cherry Mango Smoothie

Ingredients:

1 cup mango (I used frozen)
1 cup cherries (I used frozen)
1/2 large banana or 1/2 pear
3/4 cup vanilla Greek yogurt
2 tablespoons ground flax seeds (optional)
1/2 cup milk/water/juice (I used some milk & some water)

Directions:

Add the fruits, yogurt, and flaxseeds to the blender and blend.
The Three Bite Rule - Cherry Mango Smoothie
Stream in liquid until your desired consistency.
Enjoy!
The Three Bite Rule - Cherry Mango Smoothie

I go thick but drinkable with my fav aluminum straws or if I’m bopping around in the morning it might melt a bit before I finish. In this summer’s heat, that doesn’t take long around here! I loved how fruity and bright this smoothie is! I was inspired by a Polar seltzer flavor- despite never drinking seltzer. I’m not so into bubbles…except for champagne! The fruit combo was great since they are both easy to have on hand from the freezer – which also means, no slicing & dicing!

Healthier Chocolate Cherry Smoothie

I’m boarder-line out of smoothie ideas that I’m into right now so I figured I’d healthify some of my tried & true. Way back in 2013 I made a chocolate cherry one with some chocolate sauce, frozen cherries, apples, and yogurt. This time, I started with a green base and added frozen cherries, ground flaxseed, and unsweetened cocoa. It was so great! Also it is an easy one to sneak the greens into.

I use smoothies as a breakfast, pretty much a meal for ~14 oz and then have a half an English muffin or do a mid-morning snack of dry cereal or a hard boiled egg. I’m also currently 7 1/2 months pregnant and always hungry. I like smoothies to be frosty and thick so I use a frozen fruit, also I continually stir it with my fav metal straws but for a thinner/more drinkable one skip the yogurt and defrost the cherries.
The Three Bite Rule - Chocolate Cherry Smoothie

Healthier Chocolate Cherry Smoothie

Ingredients:

3/4 cup of yogurt
1 cup greens (mine were started as fresh spinach & baby kale mix which then went into the freezer before they went bad)
~1 cup liquid (I used milk or try water or a red juice)
1 1/2 cups frozen cherries
1-2 teaspoons cocoa powder
1-2 teaspoons ground flaxseed

Directions:

Always, always, always blend the greens, liquid, and yogurt together first (unless you have a $800 blender). Blend for a minute or 2.
The Three Bite Rule - Chocolate Cherry Smoothie
Add in the cherries, ground flaxseed, and cocoa powder.
The Three Bite Rule - Chocolate Cherry Smoothie
Blend well for ~2 minutes on high.
Serve and enjoy!
The Three Bite Rule - Chocolate Cherry Smoothie
I loved this smoothie! The little one did too. I’d totally recommend this one to anyone who is hesitant about the greens (or any smoothie with cherries or blueberries since the color will camouflage greens). The greens really just add a veggie to your day, and who doesn’t need another green veggie? I cannot sip most green juices but love it in smoothies!

The flaxseed also doesn’t have flavor or grit. The Registered Dietitians I used to work with said grind ’em. Whole flax seeds will usually just pass right through you. I pop them into my coffee grinder so smoothies have some additional fiber, plant-based protein, fatty acids, etc.

The cocoa was great for chocolate flavor without any additional sugar. Frozen cherries are the best since they’re already pitted. They’re one of the better frozen fruits to eat thawed too.

The Three Bite Rule - Chocolate Cherry Smoothie

Peach Raspberry Smoothie

I’m on a serious smoothie kick lately now that it has warmed up a bit. The dead of winter is never when I want to start the day with a frosty smoothie. Know what I mean? I like them to start with greens, but this one was a bit different. I wanted raspberry flavor without the annoying crunch of raspberry seeds. Ugg. They’re the worst. I used some jam and it was perfect! I got a kick of flavor and sweetness without the bulk or texture.
The Three Bite Rule - Peach Raspberry Smoothie

Peach Raspberry Smoothie

Ingredients: for 1-2 servings

1 cup frozen peaches
1 cup yogurt
2 teaspoons raspberry jam
1/2 cup water or juice or milk

Directions:

Add peaches, yogurt, jam, and liquid to a blender.
The Three Bite Rule - Peach Raspberry Smoothie
Blend well and add another splash of liquid if needed.
IMG_7030Enjoy!

I loved this! I used a little V8 Splash in a Berry Blend flavor. The jam definitely sweetened it so water or milk as the liquid would be good for balance. The raspberry flavor was definitely there without that gritty crunch. Yay! Jelly is a fun way to get another flavor & sweetness into a smoothie without the bulk of another ingredient! The possibilities are endless!

Add in some cauliflower, chia or ground flaxseed, or protein powder to up the nutritional content. This smoothie is mild and sweet so it was a nice variation in the rotation for green-based smoothies. Another favorite of mine I haven’t made in awhile is this Peanut Butter, Nutella, and Banana one. They both are very kid friendly will nicely space out green ones or berry flavors if you hit your max on those flavors!
The Three Bite Rule - Peach Raspberry Smoothie
There are more smoothies to come! Stay tuned!

Pineapple Coconut Smoothie

Hints of warmer weather bring smoothies back into the breakfast rotations! I love a frozen element in them so I give them a reprieve for the winter. This one is delicate but has slightly tropical flavored from the pineapple and coconut almond milk. I wish it were delightfully yellow, but pineapple + yogurt + milk = mostly white. I added in some ground flax seeds so mind the brown flecks.

The Three Bite Rule - Pineapple Coconut Smoothie

Pineapple Coconut Smoothie

Ingredients (for 1, as a meal)

~3/4 cup Greek yogurt in vanilla or coconut
1 cup frozen pineapple
2 tablespoons ground flax seeds
1 cup coconut almond milk
1/2 teaspoon almond extract
water, if needed

Directions:

Add yogurt, pineapple, flaxseed, coconut almond milk, and almond extract to a blender.
The Three Bite Rule - Pineapple Coconut Smoothie
Blend together thoroughly. Add a splash of water if needed for desired consistency.
The Three Bite Rule - Pineapple Coconut Smoothie
Enjoy!
The Three Bite Rule - Pineapple Coconut Smoothie
I loved the subtlety in this smoothie. It was filling from the yogurt but that could be skipped and the pineapple could be increased if it weren’t functioning as breakfast – well, it was second breakfast at 8am before heading to work after a piece of banana bread with the fam at 6:30am.

My fav dietitians told me to grind the flax seeds or the nutritional benefit is really wasted. Good to know, right? I store it as seeds and pop through the coffee grinder before using. I used coconut almond milk because I really love the flavor and don’t love regular milk alone. I only get it a few times a year because it a) costs more; b) has less protein than regular milk; c) it also has more sugar then regular milk; d) it is delicious in coffee! It is a treat and it hits the spot as dessert sometimes.

I’d imagine a bit of mango would have colored this nicely too. I almost grated some fresh ginger in, but I was trying to keep it simple. The touch of almond extract is perfect here. I totally tasted it and thought it was a great pairing.