My Everyday Smoothie

This is my recipe for my every day smoothie! It's the smoothie I start my morning with every single day to give me energy and nutrients to feel my best. 

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I'm aware that a lot of the food I post on this blog is not congruent with the overall image I project to the world. Every time I post an indulgent recipe, I get at least one comment from a reader asking how I stay so thin. Good genes are certainly at play here, but it's also due to a lot of hard work and an overall consciousness about what I put into my body. For every cookie I consume, theres 2 servings of leafy greens right behind it. In addition, I make sure to get plenty of exercise, and when I don't, I notice a big difference in how I look and feel. 

It's true, I have a major weakness for pastries, and I've never said no to a bowl of pasta. Brown butter is my best friend, and if there's bacon in it, I'm definitely going to eat it. I put heavy cream in my coffee - even better, ice cream in my coffee - and I love drinking empty calories in the form of beer, wine and cocktails. I firmly believe in enjoying life. But in order to do that, there has to be balance. As much as I love eating that stuff, I also love how good I feel after an intense workout and eating a big bowl of veggies. I wouldn't feel good if I just ate rich food all the time, but on the contrary, eating "clean" 24/7 would make me miserable.

I don't count calories, I don't follow a special diet, and I don't restrict myself from enjoying the most delicious foods out there. It helps that I genuinely enjoy eating fruits and vegetables, but there are some days when salad just isn't going to happen, and that's why this smoothie is so important. I try to start my morning with one of these every single day. It's loaded with so much good stuff to help keep my body in check when I've had a little bit too much of, well, the other good stuff.

This recipe is merely a guideline and suggestion. My goal is always to cram in as much healthy food as possible, but by no means does all of this have to go into yours. Skip the yogurt, switch up the liquid, use your favorite protein powder, fruits and seed combinations and play around until you get your favorite combo. My only advice would be don't skip the banana. It adds sweetness, creaminess and will overpower the greens and anything else that might taste a little too healthy. Plus, bananas are a great source of potassium, vitamins C + B6, fiber and manganese.

With all the crap I load into this smoothie, it develops an ugly grayish brown color, so unlike the bright, cutesy smoothies you see on other blogs, this one definitely won't win any beauty contests. But if you drink one of these every day, it might just help you win one. ????????

Do you start your morning with a smoothie? I'd love to hear what you put into yours! Leave me a comment to let me know, and have a happy and safe Memorial Day Weekend!

My Everyday Smoothie

One Year Ago: Philadelphia Style Lemon Ice Cream

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My Everyday Smoothie

This is my recipe for my every day smoothie! It's the smoothie I start my morning with every single day to give me energy and nutrients to feel my best.
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 1 serving
Calories: 516kcal


  • ½ frozen banana broken into pieces
  • ¾ cup frozen mixed berries
  • 1 scoop protein powder or collagen peptides
  • 1 teaspoon acai powder
  • 1 teaspoon maca powder
  • 1 teaspoon chia seeds
  • 1 teaspoon flax seeds
  • 1 teaspoon hemp seeds
  • ½ cup plain lowfat yogurt not Greek - it's too thick
  • 4-5 kale leaves stems included, but ends trimmed
  • ½ cup coconut water or more as needed


  1. Add all ingredients to a blender, then blend on high until totally smooth and no large chunks remain.
  2. Add more coconut water a little bit at a time if the mixture is too thick and not belnding properly. Pour into a glass and drink immediately.


Calories: 516kcal | Carbohydrates: 61g | Protein: 44g | Fat: 15g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 57mg | Sodium: 381mg | Potassium: 1865mg | Fiber: 20g | Sugar: 34g | Vitamin A: 23039IU | Vitamin C: 226mg | Calcium: 1002mg | Iron: 8mg


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  1. 5 stars
    WONDERFUL post, Coley! Now that it's summer, I'll be starting with something like this OR a bullet-proof coffee. Both help to burn calories but there's nothing like HIIT or strength training to help burn the excess fat... which I have about 20 lbs too many right now! I'm on my way, though! Gotta start somewhere, right? Thank you so much for posting your "confession"... hehehe! I think it helps a lot of people put your persona into perspective.

    1. Thanks, Joy! HIIT and strength training are definitely where it's at. I'm a fan of both of them, and I'm glad to hear you're on your way to better health. Cheers to that!

  2. 5 stars
    I love this post and I love you for sharing it. I get the same questions — people seem to think maintaining a healthy physique just comes naturally. Hellooooo, it definitely does not! It takes hard work that you have to put it in yourself. I exercise hard every day, and, like you, genuinely do enjoy eating fruits and veggies so that's always helpful. I start my day with a smoothie just about every day and I feel the difference.

    1. Thanks, girl! It's so true. It takes a ton of hard work to be able to enjoy all the amazing food we both get to eat! 🙂