When my blender broke last month, my kids’ fruit and veggie intake tanked.
Even though I’ve been on smoothie autopilot lately (same recipe on repeat), it’s still the easiest way to get them to eat leafy greens and chia seeds.
Not only are smoothies a lifesaver for picky eaters, they’re one of my go-to strategies for people with IBD, or anyone following a low-roughage diet, to sneak in a variety of nutritious fruits, vegetables, and other plants.
(I love smoothies so much, I wrote a 50+ page guide about smoothies and IBD).
This week, I finally got out of my smoothie rut after fellow GI dietitian Kelli Davidson sent me her go-to smoothie recipe—featuring frozen riced cauliflower and unsweetened kefir. I was skeptical, but it turned out surprisingly delicious and refreshing.
With her permission, I’m sharing her recipe with you below—plus my go-to blend.
Hopefully, one (or both) of these comes in handy—for you, your family, or your patients.
Kelli’s Go-to Smoothie Recipe
- 1⁄2-1 cup milk of choice (Kelli uses soy milk)
- 1⁄4-1⁄2 cup unsweetened kefir
- 1⁄2-1 cup frozen chunked fruit (Kelli use mangos or berries; I liked pineapple)
- 1⁄2 banana, fresh or frozen
- 1⁄4-1⁄2 cup frozen riced cauliflower
- 1-2 handfuls raw spinach or other leafy greens (my patients like baby spinach)
- 1⁄2 Tbsp chia seeds (avoid if at risk of bowel obstruction)
- 1⁄2 Tbsp. ground flax seeds (avoid with diarrhea)
- 1 serving protein powder of choice, optional
Put all ingredients in a blender and blend until smooth. Add ice if desired.
Colleen’s Go-To Smoothie
- 1 cup milk or milk alternative of choice, unsweetened (e.g., unsweetened almond milk without additives)
- 1 small or ½ large banana, fresh or frozen
- 1 large handful baby spinach or baby kale
- ¾ cup frozen cherries
- 1-2 tablespoons all-natural peanut or almond butter
- 1 tablespoon chia seeds (avoid if at risk of bowel obstruction)
- Ice, if using fresh vs. frozen banana
- 1⁄4-1⁄2 cup frozen riced cauliflower, optional (I’ve just started including this since trying Kelli’s recipe)
Put all ingredients in a blender and blend until smooth.
