A Banana, Blueberry & Mango Smoothie is the perfect quick breakfast. This smoothie is ready in just a few minutes, making it ideal for those busy mornings or a quick snack. Make morning prep easier by making smoothie packs of the fruit for easy blending.

Growing up in South Florida, my summers have always been complete with mangoes straight off the tree in my backyard. I’ve become spoiled and can no longer imagine my smoothies without mango chunks. I also love these Mango Banana Smoothie popsicles, so if you have an extra mango or two at the house, be sure to try them too!

Did you know mangoes being “in season” in the U.S. is actually a myth? There are about six different types grown around the country year-round!

Nutrition Tip: Eating bananas can give you enough energy to fuel a workout. The potassium in a banana can also help you stay focused and alert.

Blueberries are rich in antioxidants, so incorporating them into you and your kid’s breakfast can help with morning mental clarity, digestion, and lowering blood pressure.

Mix the iron, calcium, zinc, and magnesium with the potassium in bananas, and you’ve got a nutritious blend in this Banana Blueberry and Mango Smoothie! Mangoes also aid digestion and boost your immune system.

Don’t be afraid of frozen fruit! If you prefer purchasing fresh produce but then want to freeze them, the average shelf life for frozen blueberries and mangoes ranges from 10-12 months, and bananas are good anywhere from 2-3 months.

This is an easy fruit smoothie that is kid-approved!

There’s no denying this nutrient-packed smoothie will fill you up at ANY time of the day. If you’re looking for new smoothie combinations, our Build Your Own Smoothie guide has endless possibilities. Grab the free printable and add to your fridge to discover new smoothie recipes every morning.

Print

Banana, Blueberry & Mango Smoothie

This Banana, Blueberry & Mango Smoothie is the perfect quick breakfast to blend up before school, making morning prep easier.

Course Drinks

Keyword bananas, blueberry, breakfast, mango, smoothie, smoothie recipe

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 4 servings

Calories 203kcal

Author Amanda Keefer

Equipment

• Ninja Blender

Ingredients

• 2 cups lowfat vanilla yogurt
• 2 bananas
• 1 cup frozen mango chunks
• 1 cup blueberries
• 1 cup ice
• 1/2 cup spinach loosely packed

Get Recipe Ingredients

Instructions

• Add yogurt, bananas, mango, blueberries, ice and spinach to blender. Blend until smooth.

Nutrition

Serving: 1g | Calories: 203kcal | Carbohydrates: 42g | Protein: 7g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 6mg | Sodium: 88mg | Potassium: 598mg | Fiber: 3g | Sugar: 33g | Vitamin A: 908IU | Vitamin C: 26mg | Calcium: 225mg | Iron: 1mg

The post Banana, Blueberry & Mango Smoothie appeared first on Healthy Family Project.

This tropical Orange Pineapple & Coconut mocktail is the ultimate refreshing summer drink. Transport yourself to a hammock on the beach with one sip of this tropical mocktail!

Made with coconut milk and orange and pineapple juices, it’s a simple, no-sugar-added beverage for your next cookout or pool party that kids and adults will love.

Make a batch to serve over crushed ice or blend into a delicious smoothie.

Nutrition Tip: Unlike other juices, 100 percent orange juice is rich in multiple vitamins and minerals, including potassium and folate (and of course vitamin C!). Kids who drink it tend to have higher intakes of those nutrients, research says.

Tropical Mocktail Key Ingredients

• Orange Juice
• Pineapple Juice
• Coconut Milk
• Fresh fruit for garnish – because mocktails are always more fun to drink when there’s fresh fruit on the glass!

We like garnishing our topical mocktail with fresh pineapple and orange slices. We also like using fancy glasses! Just because this is a mocktail, doesn’t mean you can’t use the margarita glasses! We even picked up cute pineapple ice cube trays at Marshall’s so that even our ice cubes were in theme 🙂 *If you would like to make this mocktail a cocktail, we recommend rum…but, of course, for the adults only.

Not sure how to tell if a pineapple is ripe? Check out these tips for picking the right pineapple.

This easy tropical mocktail recipe is ready in under 5 minutes, so it’s perfect to treat yourself and the kids to on a summer day.

What is a mocktail?

A mocktail is a non-alcoholic version of a cocktail, or a “virgin” cocktail. Mocktails are fun, refreshing drinks for kids and adults.

We love making this Pomegranate Mojito Mocktail with Cranberries around the holidays. Everyone just loves the flavors, plus it’s pretty!

Looking for another mocktail to enjoy? Try our Sparkling Cherry Mocktail. Made with only a few ingredients, it’s refreshing, delicious and the perfect way to celebrate cherries when they are in-season.

Frequently Asked Questions For Our Orange Pineapple and Coconut Mocktail

Q: What are the main ingredients in an Orange Pineapple and Coconut Mocktail?
A: The main ingredients are unsweetened coconut milk, fresh-squeezed orange juice, and pineapple juice.

Q: How long does it take to make an Orange Pineapple and Coconut Mocktail?
A: This mocktail can be prepared in just 5 minutes.

Q: How many servings does this Orange Pineapple and Coconut Mocktail recipe make?
A: The recipe makes 6 servings.

Q: What’s the calorie count for one serving of this Orange Pineapple and Coconut Mocktail?
A: One serving contains 263 calories.

Q: Can this Orange Pineapple and Coconut Mocktail be made into a smoothie?
A: Yes, you can blend the ingredients with ice to make a tropical smoothie.

Print

Orange, Pineapple & Coconut Mocktail

Transport yourself to the tropics with one sip of this tropical mocktail. Made with coconut milk, orange juice and pineapple juice, it’s a tasty, no-sugar-added beverage.

Course Dairy Free, Drinks

Keyword coconut, juices, mocktail, orange juice, pineapple, smoothie, tropical

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 6

Calories 263kcal

Author Tracy Shaw

Ingredients

• 2 cups unsweetened coconut milk
• 2 cups fresh-squeezed orange juice
• 2 cups pineapple juice

Get Recipe Ingredients

Instructions

• Mix coconut milk, orange juice and pineapple juice. Divide into 6 glasses filled with crushed ice.

Notes

You can blend the ingredients with ice to make a tropical smoothie.

Nutrition

Calories: 263kcal | Carbohydrates: 23g | Protein: 3g | Fat: 19g | Saturated Fat: 17g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 14mg | Potassium: 478mg | Fiber: 2g | Sugar: 17g | Vitamin A: 169IU | Vitamin C: 51mg | Calcium: 32mg | Iron: 2mg

The post Orange Pineapple & Coconut Mocktail appeared first on Healthy Family Project.

Smoothies are always a hit with kids, and this recipe is no exception! Watermelon and strawberries combine for a tasty treat without being too sweet. The addition of Greek yogurt adds protein, while the flax seed adds omega-3 essential fatty acids and fiber.

As our kids grow, so do their appetites. It’s important that the food and drinks we give them are nutritious and will help support their growing bodies.

Kid-Friendly Groceries

There are a few things to keep in mind when stocking up on groceries for your little ones. First, aim for variety. Kids need a balance of carbohydrates, proteins, fats, vitamins, and minerals to grow properly. Second, make sure the foods you’re buying are age-appropriate. Younger children need softer foods that are easy to chew and digest. And lastly, pay attention to portion sizes. Just because your child is eating more doesn’t mean they need to eat more of everything.

When it comes to drinks, water is always the best choice. But if your child is craving something else, opt for milk or 100% fruit juice.

If you have kids, and even if you don’t, you likely know that they can be picky eaters. That doesn’t change the fact they need to have the proper nutrition, and that means instilling a healthy diet. One way this can be done is by preparing a Kid Friendly Fruit Smoothie that they will love and get what they need from it.

What To Include in Your Kid-Friendly Smoothie 

Many kids love smoothies and this one is really exceptional. For ours, we used strawberries, ice, watermelon, vanilla Greek yogurt, coconut milk, and ground flax seed. There will most likely be no complaints on either side when you make this for your kids. Since it is easy to make and delicious to drink, they will want to have it more and more. Not only is it great for the kids but easy to make as well.

Additional options that can still be kid-friendly include:

– a heaping handful of Spinach: Just make sure that if you add this, you add some banana and blueberries too. That way you will change the color from a green hue, to one that is more purple and therefore, will still be kid-friendly

– vanilla flavored protein powder: Not too much, but by adding this you’ll give your kids a boost of protein to help their growing bones and muscles

– fat-free whipped cream: Because that just makes the drink feel more like a milkshake without adding too many more calories!

Can You Use Frozen Strawberries?

If you’re anything like me, you love a good smoothie. But sometimes, life gets in the way and you don’t have time to go to the store for fresh fruit. So, can you use frozen strawberries for your smoothie?

The answer is yes! Frozen strawberries are great for smoothies because they add a creamy texture without watering it down. Plus, they’re usually small enough that you don’t have to cut them up, or they are already cut up and ready to go – no prep required.

So next time you’re craving a strawberry smoothie but don’t have fresh berries on hand, reach for the frozen ones instead. Your tastebuds will thank you.

This Kid Friendly Fruit Smoothie is the answer that you have been looking for when you want to give your kids something delicious that is also good for them. With little work involved and plenty of vitamins and minerals, you and your kids will be impressed with this smoothie. Go ahead mom and dad, make a batch for yourself too!

Make sure to PIN IT!

Print

Kid-Friendly Fruit Smoothie

Watermelon and strawberries combine for a tasty treat without being too sweet. The addition of Greek yogurt adds protein, while the flax seed adds omega-3 essential fatty acids and fiber.

Course 5 ingredients or less

Keyword blueberries, healthy snack, smoothie, smoothie recipe, strawberries, vegan

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 138kcal

Author Amanda Keefer

Ingredients

• 2 cups strawberries stems removed
• 2 cups ice
• 1 cup watermelon
• 1 cup vanilla Greek yogurt
• 1/2 cup coconut milk or milk of choice
• 1 teaspoon ground flax seed

Get Recipe Ingredients

Instructions

• Add strawberries, ice, watermelon, yogurt and flax seed to blender. Blend until smooth.

Nutrition

Calories: 138kcal | Carbohydrates: 17g | Protein: 6g | Fat: 7g | Saturated Fat: 5g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.3g | Cholesterol: 2mg | Sodium: 28mg | Potassium: 270mg | Fiber: 2g | Sugar: 13g | Vitamin A: 225IU | Vitamin C: 46mg | Calcium: 25mg | Iron: 1mg

More recipes to try:

Refreshing Watermelon Cucumber Smoothie

Strawberry Watermelon Fruit Slushies

After School Snack Board

The post Kid-Friendly Fruit Smoothie appeared first on Healthy Family Project.

Four mocktails that combine seasonal flavors, vibrant colors, and just the right sparkle to make your holiday celebrations shine. No need for anyone to miss out on the fun! Let’s get sipping!

The holidays are here, and you’ve got the decorations up, the playlist ready to set the mood, and a spread of delicious food that’s worthy of any celebration. But what about the drinks? We’ve got you covered if you’re looking for something festive, flavorful, and inclusive for everyone at your table. These mocktails are easy to make, stunning to serve, and perfect for holiday gatherings—from cozy family nights to a big New Year’s Eve toast.

Best Holiday Mocktails Everyone Will Love

The holidays are here, and you’ve got the lights up, your favorite holiday playlist on repeat, and snacks that could win an award. But the drinks? If you’re still offering water, soda, or juice boxes, it’s time to level up.

Whether you’re hosting a family movie night, throwing a holiday bash, or just looking for something a little extra, these festive mocktails will add serious cheer to your celebrations—no stress—just fun, flavorful sips that everyone at the table can enjoy.

Let’s talk about drinks!

Instant Pot Apple Cider

You know that warm, spiced apple-y smell that instantly makes your house feel festive? This is that in a mug. It’s cozy, naturally sweet, and makes you feel like you’re wrapped in a blanket—without any effort thanks to the Instant Pot.

Perfect for: Fireside chats, snow day snuggles, or a family movie marathon.

What You Need:

• 8 apples, quartered
• 4 cups water
• 2 cinnamon sticks
• Whipped cream & a sprinkle of cinnamon 

How to Make It:

1. Toss the apples, water, and cinnamon sticks in the Instant Pot. Pressure cook on high for 15 minutes.
2. Let it sit for another 15 minutes, then quick-release the pressure.
3. Strain the apples through a sieve, mash gently, and serve warm. Top with whipped cream and cinnamon for bonus points.

It’s sweet, it’s cozy, and your house will smell like a holiday wonderland. Plus, everyone—kids, adults, grandma—loves it

Pomegranate Citrus Mocktail

This one looks fancy. It’s fizzy, bright, and packs a punch of flavor, with fresh garnishes that make it feel like a celebration in a glass.

Perfect for: Holiday brunches, dinner parties, or ringing in the New Year with style.

What You Need:

• 2 oz. pomegranate juice
• 1 oz. freshly squeezed orange juice
• 1/2 oz. fresh lime juice
• 2 oz. sparkling water
• Ice, pomegranate arils, lime & orange slices, cranberries, fresh mint, and rosemary

How to Make It:

1. Fill a glass halfway with ice. Add the pomegranate juice, orange juice, and lime juice. Stir it up.
2. Top it off with sparkling water for that celebratory fizz.
3. Go wild with the garnish—pomegranate arils, citrus slices, and a sprig of mint or rosemary.

It’s gorgeous, refreshing, and feels special. You’ll have everyone at the table asking for seconds.

Slow Cooker Hot Chocolate with Raspberry Mint Drizzle

This isn’t just hot chocolate; this is next-level hot chocolate. It’s creamy, decadent, and topped with a raspberry-mint drizzle that makes it taste (and look) like a treat from your favorite café. Best part? The slow cooker does the work.

Perfect for: Holiday parties, lazy Sunday mornings, or treating yourself after a day of shopping.

What You Need:

• 14 oz. sweetened condensed milk
• 1 cup semi-sweet chocolate chips
• 4-8 cups water (depending on how rich you like it)
• 1/2 cup fresh raspberries, mashed
• 3 Tbsp. water for the drizzle
• 5-10 fresh mint leaves

How to Make It:

1. Add the condensed milk, chocolate chips, and 4 cups of hot water to your slow cooker. Whisk it every 15 minutes for about 55 minutes. Adjust with more water if it’s too rich.
2. While that’s simmering, heat the raspberries, mint, and water on the stove until it turns into a sauce. Strain out the seeds and set aside.
3. Serve the hot chocolate in mugs, drizzle the raspberry-mint sauce on top, and drop in a few fresh raspberries.

It’s rich, it’s cozy, and it looks super fancy with minimal effort. Plus, who doesn’t love hot chocolate.

Ginger Lemon Mocktail

Light, fizzy, and full of zesty flavor, this one is perfect when you want something not too sweet but still festive. The ginger gives it a little kick, and the lemon keeps it bright and refreshing.

Perfect for: Dinner parties, New Year’s Eve toasts, or as a light sip between courses.

What You Need:

• 2 oz. Ginger Lemon Kombucha
• 1/2 oz. fresh lemon juice
• 1/2 oz. sparkling water
• Splash of simple syrup (optional)
• Lemon slices for garnish

How to Make It:

1. Combine the lemon juice, simple syrup, and kombucha in a glass.
2. Top with sparkling water for that perfect fizz.
3. Garnish with a fresh lemon slice to keep things fancy.

It’s light, refreshing, and has a little zing from the ginger—great for balancing out all the rich holiday food.

These Mocktails Are Holiday MVPs

Here’s the deal: the holidays are for everyone. These mocktails aren’t just pretty—they’re family-friendly, easy to make, and flavorful.

• Need something cozy? Apple Cider and Hot Chocolate have you covered.
• Want to add a little sparkle? Pomegranate Citrus and Ginger Lemon are here for you.

These holiday mocktails are perfect to accompany delicious crostini recipes or savory boards. So grab your favorite glass, add some festive garnishes, and raise a toast to a holiday season full of flavor, fun, and all the little moments that matter.
Cheers to you!

The post Festive & Family-Friendly Holiday Mocktails appeared first on Healthy Family Project.

Prepare and enjoy a nutritious banana-based green smoothie, incorporating the benefits of green ingredients like spinach, avocado, and green apple.

Green smoothies have been all the rage in recent years, and with good cause – they’re a great way to sneak in extra nutrients from healthy greens such as spinach. In this recipe, kids won’t be able to taste the spinach, but will be getting an extra boost of healthy.

Not only are green smoothies a great way to sneak in some extra veggies into your diet, they’re easy to make, and you can add whatever fruits and vegetables you like. I always start my day with a green smoothie. I usually add spinach, kale, cucumber, and celery to my blender, along with some water and ice. Then I add a banana or an apple for sweetness and blend it all up.

You can really add any combination of fruits and vegetables to your green smoothie. Just make sure to add enough liquid so that it blends smoothly. I like to experiment with different ingredients to see what flavors I can create.

So if you’re looking for an easy way to get more veggies into your diet, mix up a green smoothie the next time you’re feeling hungry.

Why I Love Avocado in My Super Green Smoothie

Mornings are hectic, we know. You’re trying to get the kids fed and out the door for school, and you barely have time to think, let alone make a healthy breakfast. But here’s the thing: starting your day with a nutrient-rich smoothie sets the tone for healthy eating all day long. And this super green smoothie made with avocado is the perfect way to do just that.

Avocado is one of our favorite ingredients in a green smoothie. Not only does it add a creamy texture and delicious flavor, but it’s also packed with nutrients like fiber, vitamins C and E, and heart-healthy fats. Fiber helps keep you feeling full and satisfied, while the vitamins work together to support your immune system. And those healthy fats? They help your body absorb all of the other nutrients in the smoothie so you can maximize its benefits.

Flaxseed as an Excellent Digestive Ingredient

When it comes to green smoothies, there are a lot of ingredients that you can add to boost the nutritional value. One ingredient that you may not have thought of adding is flaxseed. Here are two reasons why you should add flaxseed to your next green smoothie.

Flaxseed is a good source of fiber. This means that it can help to keep you regular and may even help to lower cholesterol levels. Fiber is also beneficial for promoting gut health.

Flaxseed is also a good source of omega-3 fatty acids. These are the same healthy fats found in fish oil, and they have numerous health benefits including reducing inflammation and improving heart health. Adding flaxseed to your green smoothie will give you an extra boost of these healthy fats.

Bananas: A Must-Ingredient in Super Green Smoothie

Bananas are often called “nature’s candy” because of their sweetness and easy-to-eat design. But they’re also nutritional powerhouses, packing a serious punch of vitamins, minerals, and fiber. That’s why bananas are a must in this super green smoothie.

This nutrient-rich smoothie gets its vibrant color from leafy greens like spinach. The banana adds natural sweetness and creaminess, making it a perfect base for the other ingredients. And since it’s packed with nutrients, you can feel good about adding it to this healthy drink.

How Long Will Super Green Smoothie Last in the Fridge?

Is there anything better than a cold, refreshing super green smoothie on a hot summer day? If you’re like me, you probably make a big batch of your favorite green smoothie recipe and drink it throughout the week. But how long does a green smoothie last in the fridge?

Here’s what you need to know: a green smoothie made with fresh, raw ingredients will last about 2-3 days in the fridge.

One thing you can do if you want to have it last longer is freeze it. As soon as you blend it up, pour it into ice cube trays and then keep the frozen super green smoothie cubes in a bag. Then, when you want a smoothie, just blend the cubes up and voila! You’ve got another smoothie.

Whether you’re whipping up a quick breakfast or afternoon snack, a frozen smoothie is always a good idea. But how long do they last in the freezer? We’ve got the answer.

A frozen smoothie will last in the freezer for about 2-3 months. After that, it starts to lose its flavor and nutrients. So, if you want to make sure your smoothie is as nutritious and delicious as possible, make sure to consume it within that time frame.

Of course, there are always ways to make your smoothie last longer. For example, you can add a little bit of lemon juice to help preserve the color and flavor. Or, you can place your smoothie in an airtight container before freezing it. This will help prevent freezer burn and keep all those yummy flavors locked in.

Click here for more delicious, healthy smoothie ideas!

Print

Super Green Smoothie

Course Breakfast & Brunch

Keyword avocado, banana, flaxseed, healthy snack, healthy snacks, kale, smoothie, smoothie recipe, smoothie recipes, spinach

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 203kcal

Author Amanda Keefer

Ingredients

• 2 cups 1% milk
• 1 banana
• 1/2 avocado
• 1 cup spinach gently packed
• 1 Granny Smith apple chopped
• 3 tablespoons ground flax seed
• 2 tablespoons honey

Get Recipe Ingredients

Instructions

• Blend milk, banana, avocado, spinach, apple, flax seed and honey in blender until smooth.

Nutrition

Calories: 203kcal | Carbohydrates: 32g | Protein: 6g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Cholesterol: 6mg | Sodium: 56mg | Potassium: 554mg | Fiber: 5g | Sugar: 23g | Vitamin A: 1015IU | Vitamin C: 9mg | Calcium: 177mg | Iron: 1mg

The post Super Green Smoothie appeared first on Healthy Family Project.

Sip on something refreshing and healthy this warm season. Our Cherry Mocktail is ready in under 5 minutes and will remind you of sipping on a mojito…

Cherry season is upon us. Woohoo! One of my favorite times of the year 🙂 That means it’s time to make cherry pie, cherry jam, cherry muffins, and all of your favorite cherry recipes and mocktails. Cherries are small stone fruits that come in several varieties, all of which fall into either the tart or sweet category. 

I know we all love cherries because they are delicious, but let’s talk about some of the health benefits of cherries. Cherries are full of vitamins and other important nutrients. Cherries have vitamin C, potassium, magnesium, and copper. 

Cherries also contain antioxidants and have anti-inflammatory properties. They are also known to help with exercise recovery after strenuous workouts, are a natural form of melatonin, and can relieve the painful symptoms of gout. There are lots of great reasons to add more cherries to your diet! 

What better way to include more cherries in your day than to make a delicious, and refreshing mocktail? Mocktails are drinks that are combinations of fruit juices and soft drinks or sparkling water, and are often combined with fresh fruits. They are non-alcoholic so they are perfect for serving at summer picnics or around the pool.

You will need just a few simple ingredients to prepare a Cherry Mojito Mocktail. Get lemon, lime, or lemon-lime sparkling water, limes, fresh mint sprigs, and of course cherries.  We used dark sweet cherries in this simply sweet cherry mocktail recipe.

Finding fresh cherries at the grocery store shouldn’t be a problem during the summer months, but you can also use frozen cherries if that’s all you have.

How To Make A Cherry Mojito Mocktail

Cut your cherries up and put them in your glass. Use your muddler to break down your cherries a little bit.

You don’t need to completely pulverize the cherries, but you do want to try and break them down so that they can fit through a straw. Squeeze some fresh lime juice into your glass. Rub the mint leaves in your hands to release the oils and put them in your glass. Fill your glass with ice, and then top with your favorite sparkling water. Garnish with a lime slice and put a cherry on top. 

You could make a variation of this cherry mocktail by using non-alcoholic sparkling wine, kombucha, or sugar-free lemonade. 

Just because there is no alcohol in your mocktails that doesn’t mean you can’t use a cocktail glass to serve them in. Margarita glasses and other cocktail glasses can still be used to serve your mocktails in. They will look more festive and taste even better when served in a fancy glass!

You can also use colorful seasonal straws for sipping, and making your mocktails look even more fun. Garnish your drinks with fresh fruit or mint sprigs, and pop a paper umbrella in! Mocktails don’t have to be boring 😉

Summertime is the perfect time for enjoying a cool and refreshing mocktail with your family and friends. Making a batch of these cherry mocktails are flavorful and a great way to add some extra vitamins to your diet. Need some ideas regarding what to serve at your next summer gathering beside a tasty cherry lime mojito mocktail? Then check out these summer BBQ ideas that your friends and family are sure to love! 

Alright, let’s make some Sparkling Cherry Mocktails, shall we? Cheers!

Print

Sparkling Cherry Mocktails

You won't miss the alcohol in this sparkling cherry mojito mocktail! Sweetened only with dark sweet cherries, this mocktail is easy to make and perfect to serve all summer long.

Course 4th of July, Drinks, Memorial Day, mocktails

Cuisine American

Keyword 30 minute meals, drink recipes, drinks, healthy drinks, mocktail, mocktails

Prep Time 5 minutes minutes

Servings 1

Author Tracy Shaw

Equipment

• Glass
• Muddler or wooden spoon

Ingredients

• 6 dark sweet cherries we used Superfresh Growers
• 1 lime for juice and garnish
• ice
• sparkling water we used lemon-lime
• fresh mint leaves

Get Recipe Ingredients

Instructions

• Place chopped cherries in a glass. Muddle together for about 1 minute. If you don't have a muddle, use the back end of a wooden spoon. The idea is to get it small enough to fit though a straw.
• Clap mint together in your hand to release the scent and oils, add to the glass.
• Squeeze the juice of 2 lime wedges into the glass.
• Fill your glass with ice.
• Pour in sparkling water or sparkling beverage of your choice.
• Garnish with lime slices, extra mint and a dark sweet cherry.
• Cheers!

Other Mocktails To Try

If you are looking for another mocktail that the whole family will love, try this sparkling peach punch. You can also add your favorite seasonal fruits like strawberries, blueberries, and even watermelon for even more healthy nutrition and flavor! 

Summertime is also the perfect time for sipping on a refreshing citrus mocktail. You will love our recipe for this orange, pineapple, and coconut mocktail. Fresh squeezed orange juice, pineapple juice, and coconut milk come together for a tasty drink. Garnish with an orange wedge or a slice of fresh pineapple!

If you are looking for a holiday mocktail you might like this recipe for pomegranate mojitos with fresh cranberries.  

What is one of your favorite mocktail recipes?

What is your favorite way to enjoy fresh cherries?

The post Sparkling Cherry Mocktail appeared first on Healthy Family Project.

Start your morning off with a delicious, nutrient-packed smoothie! Avocado provides a uniquely silky smooth texture to this smoothie without an overbearing taste. Plus, avocados are great to kick off the day since they’re high in potassium, fiber, and healthy fat.

Adding flax seeds to your smoothie is a great way to incorporate Omega-3 Fats and fiber into your diet. Feel free to explore other seeds! Chia seeds are also loaded in Omega-3’s and antioxidants. I personally  like to add hemp seeds for that extra 10 grams of protein!

Nutrition Tip: Blueberries pack a plant compound called anthocyanins that give the berries their blue hue and may help with memory and learning in kids and grown-ups alike. They’re one of the few fruits native to the U.S.

Make-Ahead Tip: Freeze smoothie packs to quickly add to your blender. Just place all ingredients except milk (or liquid of choice) into a freezer-safe ziptop bag and freeze. When ready to blend, just add to blender with liquid and blend!

Avocado doesn’t really change the flavor of your smoothie, so this is also a nutritious fruit smoothie option for the kids to try!

Other great ways to use avocados!

• Avocado toast: Mashing a hass avocado with red wine vinegar, salt, pepper, and garlic powder is my go-to filling breakfast topped with dry roasted edamame or pumpkin seeds.
• Hair Mask: If you’ve been dealing with dry/itchy/flakey scalp (we’ve all been there,) an avocado hair mask helps replenish moisture, soothing the scalp and helping hair grow and strengthen. Add a little oil and maybe some lemon, as it’s an antifungal that can help with dandruff.  
• DIY Facemask: Experiencing dry skin? My favorite DIY facemask is mashed avocado with plain organic yogurt and honey. Avocados give that extra boost of hydration and Vitamin E to help prevent wrinkles. 

Blend It Your Way: Customizing Your Blueberry Avocado Smoothie

While the basic Blueberry Avocado Smoothie recipe is delicious on its own, there’s plenty of room for customization to suit your taste preferences or nutritional needs. Try adding a scoop of your favorite protein powder to make this smoothie a more filling breakfast or post-workout snack. For an extra boost of fiber and omega-3 fatty acids, toss in a tablespoon of chia seeds. If you’re a fan of fresh herbs, a few mint leaves can add a refreshing twist to this creamy blend. Don’t be afraid to get creative and experiment with different mix-ins and toppings to make this smoothie truly your own!

Choosing the Right Milk: A Guide to Non-Dairy Options

The Blueberry Avocado Smoothie recipe calls for oat milk, but there are many other non-dairy milk alternatives that can work just as well. Almond milk, cashew milk, and coconut milk are all great options that provide a creamy texture and subtle nutty flavor. If you’re looking to add some extra protein to your smoothie, try using soy milk, which contains about 7 grams of protein per cup. For those with nut allergies, hemp milk is a safe and nutritious choice that’s also rich in omega-3 fatty acids. Ultimately, the best milk for your smoothie will depend on your individual dietary needs and flavor preferences.

The Power Couple: Health Benefits of Blueberries and Avocados

Blueberries and avocados are both nutrient-dense foods that offer a wide range of health benefits. Blueberries are packed with antioxidants, particularly anthocyanins, which give them their vibrant color and have been shown to improve memory, cognitive function, and heart health. Avocados, on the other hand, are an excellent source of healthy monounsaturated fats, fiber, potassium, and vitamins K, C, and B6. Regular consumption of avocados has been linked to better heart health, improved digestion, and even better eye health due to their lutein and zeaxanthin content. By combining these two superfoods in your Blueberry Avocado Smoothie, you’re giving your body a powerful boost of essential nutrients.

Perfecting Your Smoothie’s Consistency: Tips and Tricks

One of the best things about making your own smoothies at home is that you have complete control over the consistency. If you prefer a thicker, spoonable smoothie, start with less milk and gradually add more until you reach your desired texture. For a thinner, more drinkable smoothie, simply add more milk or even a splash of water. If you find that your smoothie is too thin, try adding a few more frozen blueberries or a handful of ice cubes to thicken it up. Keep in mind that the more ripe your avocado is, the creamier your smoothie will be, so be sure to choose avocados that yield to gentle pressure for the best results.

Print

Blueberry Avocado Smoothie

Start your morning off with a delicious, nutrient-packed smoothie! Avocado provides a uniquely silky smooth texture to this smoothie without an overbearing taste. Plus, avocados are great to kick off the day since they’re high in potassium, fiber and healthy fat.

Course Breakfast & Brunch

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2

Calories 195kcal

Author Jodi Danen, RD

Ingredients

• 1 cup spinach
• 2/3 cup frozen blueberries
• 1/2 avocado
• 1 tablespoon ground flax seed
• 1 cup oat milk (or milk of choice)

Get Recipe Ingredients

Instructions

• Add spinach, blueberries, avocado and flax seed to blender. Pour milk on top. Place lid on blender and blend until smooth.

Nutrition

Calories: 195kcal | Carbohydrates: 25g | Protein: 4g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 5g | Sodium: 74mg | Potassium: 453mg | Fiber: 7g | Sugar: 15g | Vitamin A: 1753IU | Vitamin C: 14mg | Calcium: 205mg | Iron: 2mg

The post Blueberry Avocado Smoothie appeared first on Healthy Family Project.

Looking for a refreshing mocktail to celebrate your day? This Apple mocktail only has 4 ingredients and is super easy to make. Don’t forget the fresh apple slices for garnish! While this post is sponsored by JAZZ apples, the recipe and our love for a good mocktail are our own. This partnership has donated 9,050 meals to Feeding America.

Because sometimes you want to celebrate the day without a cocktail. Because sometimes you want to make a fun drink that the whole family can enjoy. Because sometimes you just don’t want alcohol. Because sometimes you don’t want the extra calories. But it’s still fun to sip out of a cool glass and enjoy a fun drink! And that’s exactly why I made this Apple Mocktail.

What is a mocktail?

A mocktail is a non-alcoholic drink that typically resembles a cocktail in appearance and flavor but does not contain any alcohol. Mocktails are often made with a combination of fruit juices, syrups, herbs, and carbonated water or other non-alcoholic mixers. They are popular alternatives to alcoholic drinks for those who do not drink alcohol or who are looking for a healthier option.

JAZZy Apple Mocktail Ingredients

• Apple Juice
• Sparkling Water
• Grenadine
• Fresh lemon juice
• JAZZ apple slices for garnish

Why we love mocktails?

1. Mocktails are typically lower in calories and do not contain alcohol, making them a healthier alternative to alcoholic drinks. They are also a good option for people who are trying to cut down on their alcohol consumption or who do not drink alcohol at all.
2. Mocktails allow us who do not drink alcohol to still enjoy a drink and be a part of social events where alcohol is being served.
3. Mocktails come in a wide variety of flavors and can be customized to suit individual tastes.
4. For those who are acting as the designated driver for a night out, mocktails offer a delicious and satisfying alternative to alcoholic drinks.

Mocktails are a refreshing and flavorful beverage option that can be enjoyed by everyone, regardless of whether or not they drink alcohol.

Why we love using apples in mocktails

Apples add flavor and sweetness. Apple juice or apple cider can be used as a base for a mocktail, and apple slices or apple wedges can be used as a garnish. Apples can also be muddled with other ingredients, such as herbs or spices, to create unique flavor combinations.

What to serve with your apple mocktails

Serving a snack board with mocktails can enhance the overall experience of enjoying a drink and provide a variety of flavors and textures to complement the drink.

1. The flavors and textures of the snacks on a board can complement the flavors of the mocktails, enhancing the overall taste experience. For example, a salty snack can balance out the sweetness of a fruity mocktail.
2. Snack boards can be arranged in an attractive and appealing way, they are fun to make! Like this Whipped Ricotta Board with Apples.
3. Charcuterie boards encourage snacking and socializing, that’s just one of the reasons we love making them! Need some tips on making a charcuterie board? We got you! Grab this eBook on How To Build The Perfect Charcuterie Board.

Why we love apples

1. Apples are known for their crisp and juicy texture, as well as their sweet and tart flavor.
2. You can snack on them as is or used in a variety of recipes, such as pies, crisps, and sauces.
3. Apples are packed with nutrients, including fiber, vitamin C, and antioxidants. They are also low in calories and can help promote satiety and weight loss.
4. There’s lots of traditions that warm the heart that include apples; traditions such as apple picking, going to the cider mill, and baking apple pies.

More apple mocktails to try:

1. Apple Cider Margarita Mocktail: This apple mocktail combines apple cider with lime juice, agave nectar, and sparkling water to create a refreshing and tangy drink that resembles a margarita.
2. Spiced Apple Mocktail: This mocktail is made with apple juice, ginger ale, and a cinnamon stick. The apple juice is simmered with the cinnamon stick and then mixed with ginger ale to create a warm and cozy drink.
3. Caramel Apple Mocktail: To make this mocktail simply combine apple cider with caramel syrup and sparkling water to create a sweet and indulgent drink that tastes like a caramel apple.

Ok, let’s make our JAZZy Apple Mocktail, shall we? Cheers!

Print

Refreshing Apple Mocktail

This easy-to-make apple mocktail only has a handful of ingredients and is delicious to sip on!

Course Drinks

Cuisine American

Keyword apple, apples, drink recipes, drinks, mocktail, mocktails

Prep Time 2 minutes minutes

Servings 2

Calories 92kcal

Author Tracy Shaw

Ingredients

• 1 JAZZ apple sliced thin
• ½ cup apple juice
• ½ cup sparkling water I used a berry flavor, but lemon or lime or apple would also be delish!
• ½ lemon
• 1 tsp grenadine
• ice

Get Recipe Ingredients

Instructions

• Put ice in your favorite mocktail glasses.
• Splash in the grenadine.
• Add apple juice.
• Add sparkling water.
• Squeeze in lemon juice.
• Stir.
• Garnish with JAZZ apple slices.
• Cheers!

Notes

Pro tip: squeeze the other half of the lemon on the sliced apple in help prevent any browning.

You can adjust the amount of apple juice and sparking water to the size of your glasses and your taste.

Nutrition

Calories: 92kcal | Carbohydrates: 24g | Protein: 1g | Fat: 0.3g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.01g | Sodium: 17mg | Potassium: 199mg | Fiber: 3g | Sugar: 18g | Vitamin A: 56IU | Vitamin C: 19mg | Calcium: 21mg | Iron: 0.3mg

The post JAZZy Apple Mocktail appeared first on Healthy Family Project.

This date smoothie is ready in just 5 minutes and is loaded with protein and nutrients that will help you start your day!

Creating smoothies is an easy and nutritious way to start your day. Actually, smoothies are good any time of the day in my opinion 🙂

Smoothies are incredibly versatile because you can add just about any fruit or vegetable you want to change the taste, texture and health benefits.

Today’s healthy smoothie recipe is actually a protein smoothie. What ingredients make this smoothie a protein smoothie?

• Milk – Milk is loaded with protein and other nutrients, including an excellent dose of vitamin D.
• Protein Powder – While you don’t have to add this to your smoothie, it does increase the protein and will help you stay fuller longer.
• PB Powder – I love using PB Powder, it’s lower in fat and calories than peanut butter but it still gives you a nice dose of protein.

I love adding bananas to smoothies, they are slightly sweet and actually add to the creaminess of a smoothie. Bananas are also an excellent source of potassium, which is great for workout recovery. If you are enjoying a protein smoothie I would guess that you are either looking forward to a healthy meal option and/or adding to your workout routine, so adding this Date and Banana Protein Smoothie to your day is a great option.

Looking for tips on making smoothies? Grab our Free Build Your Perfect Smoothie Printable.

Can you use almond milk in this smoothie recipe?

Absolutely! Feel free to use the liquid that is best suited for you and your family. I do recommend using a dairy milk or a milk substitute.

Why is there cinnamon in this smoothie?

Well, I love cinnamon…but the real reason is that cinnamon is said to help our metabolism, and I am all for help with that!

Why did I add dates to this protein smoothie?

Dates are delicious, naturally sweet and a great source fiber, potassium, and antioxidants. All of switch are great additions to your diet! I used Medjool dates in this smoothie, but if you cant find them in store, you can use regular dates.

Dates have actually been harvested for centuries….did you know that they are one of the oldest fruits in the world?

Well, go ahead and grab some Medjool dates and let’s make my Banana Peanut Butter and Date Smoothie.

Oh, and since this smoothie recipe only calls for 3 Medjool dates, you will probably have some leftover, I definitely recommend making these Healthy Oatmeal Date Bars.

Commonly Asked Questions About Our Banana Peanut Butter & Date Smoothie

Q: What makes this a protein smoothie?
A: Milk, protein powder, and peanut butter powder add protein.

Q: How long does it take to make this date smoothie?
A: Only 5 minutes – it’s a very quick smoothie to whip up.

Q: What kind of dates are used in this smoothie recipe?
A: Medjool dates are used, but regular dates can subbed.

Q: Is this banana peanut butter smoothie vegan?
A: No, it contains milk, but a non-dairy milk could be substituted.

Q: Why are dates included in this peanut butter banana smoothie?
A: For natural sweetness, fiber, potassium and antioxidants.

Q: What milk is used in the date and banana smoothie?
A: The recipe uses skim milk, but any milk could be used.

Q: How many servings does this smoothie recipe make?
A: This makes 2 servings of the smoothie.

Q: Can you use almond milk in this date smoothie?
A: Yes, any milk substitute like almond milk could be used.

Print

Date and Banana Protein Smoothie

Loaded with nutrients this date protein smoothie is a nutritious way to start your day or to have as a snack!

Course 30 Minutes or Less, Breakfast, smoothie, Snacks

Keyword 30 minute meals, dates, protein shakes, smoothie, smoothie recipe, smoothie recipes

Prep Time 5 minutes minutes

Servings 2

Calories 304kcal

Author Tracy Shaw

Equipment

• Ninja Blender

Ingredients

• 3 medjool dates pits removed
• ½ banana
• 1 ½ cups milk we used skim
• 1 tbsp peanut butter powder
• 1 tsp cinnamon
• 1 scoop protein powder we used vanilla
• 5-6 ice cubes

Get Recipe Ingredients

Instructions

• Place all the ingredients into your favorite blending device and blend until smooth.

Notes

Actual protein may vary by the powder you utilize.

Depending on your PB Powder, Sodium may be 131.3.

Nutrition

Calories: 304kcal | Carbohydrates: 45g | Protein: 19g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 22mg | Sodium: 244mg | Potassium: 635mg | Fiber: 4g | Sugar: 37g | Vitamin A: 384IU | Vitamin C: 3mg | Calcium: 271mg | Iron: 3mg

The post Banana Peanut Butter & Date Smoothie appeared first on Healthy Family Project.

This sweetpotato smoothie is a yummy and healthy way to start your day! Loaded with vitamins and nutrients, it will leave you feeling full all morning.

Smoothies are one of the easiest breakfast recipes you’ll ever make. Smoothies are ready in just minutes and you can add all your favorite fruits and vegetables into one glass to get in a healthy dose of vitamins at once.

Have you added sweetpotatoes to a smoothie before? I know it may seem like an interesting ingredient to add to your morning breakfast smoothie, but this amazing vegetable is an all-star food, winning on three counts: 1) nutritional value 2) flavor and 3) cooking versatility. Research published by the Center for Science in the Public Interest (CSPI) ranks the sweetpotato as #1 in nutrition, of all vegetables, based on points for content in fiber, natural sugars, complex carbohydrates, protein, vitamins A and C, iron and calcium and for low amounts of calories, saturated fats, sodium, cholesterol, added refined sugars and caffeine.

Based on overall points, sweetpotatoes – with a score of 184 – outscore the next highest vegetable by more than 100 points. So, why wouldn’t you add sweetpotato to your smoothie?!

Can sweetpotatoes be blended?

Yes indeed! Hence the reason it’s in this healthy protein smoothie recipe 😉 Now, you can blend it raw, but it will be a little gritty, but still delicious!

Are sweetpotatoes healthier raw or cooked?

While sweetpotatoes are considered the orange superfood, when cooked/heated the starch in sweet potatoes is broken down a way that allows your body to easily convert that starch into sugar, which can increase your blood sugar levels.

Can you freeze sweetpotatoes for smoothies?

Absolutely! Cook your sweetpotato in your preferred method (oven/microwave/slow cooker) until it’s tender, you should be able to pierce it with a fork easily, allow it to cool then put into a reusable bag or a freezer safe airtight container and freeze for up to 3 months. You don’t have to remove the skin if you don’t want to!

Learn more about sweetpotatoes and how to prepare them.

Speaking of learning about sweetpotatoes….have you been reading this sweetpotato smoothie recipe and politely thinking that I am spelling sweet potato wrong? Well, I’m not! Did you know that “sweet potato” is actually one word? So, the correct spelling is actually sweetpotato.

Ok, well, let’s make our smoothie shall we? If you are looking for more tips on how to build the perfect smoothie, grab this free Build Your Own Smoothie Guide printable.

Healthy Sweetpotato Smoothie Key Ingredients

• Mashed sweetpotato
• Banana
• Oat milk – you can substitute for dairy milk if preferred
• Greek yogurt
• Sunbutter – feel free to use peanut butter as a substitute
• Vanilla extract
• Cinnamon

The result is a creamy, slightly sweet smoothie with hints of cinnamon and banana. It almost reminds me of a pie, but, trust me, this version is a bit healthier 😉

Healthy Sweetpotato Smoothie FAQs

Q: Can you put sweetpotatoes in smoothies?
A: Yes, sweetpotatoes can be blended into smoothies. It adds fiber, vitamins A and C, and a creamy texture.

Q: Are sweetpotatoes good for you?
A: sweetpotatoes are very healthy and nutrient-dense. They are high in fiber, vitamins, minerals and antioxidants.

Q: What makes this a healthy smoothie?
A: This smoothie contains nutrient-rich ingredients like sweetpotato, banana, Greek yogurt, and oat milk. It provides protein, fiber, vitamins and minerals.

Q: What does a sweetpotato smoothie taste like?
A: This smoothie has a creamy, slightly sweet taste with hints of cinnamon and banana. The sweetpotato provides natural sweetness.

Q: Can you freeze sweetpotatoes for smoothies?
A: Yes, you can cook sweetpotatoes, let them cool, and freeze them for later use in smoothies. They will keep for up to 3 months.

Q: How long does it take to make this smoothie?
A: This healthy sweetpotato smoothie takes only about 5 minutes to prepare and blend up. It’s a quick, easy breakfast.

Q: Can you use almond milk instead of oat milk in smoothies?
A: Yes, almond milk can be substituted for oat milk in many smoothie recipes.

Q: How long does the smoothie keep in the refrigerator?
A: This smoothie will keep for up to 3 days in the refrigerator in an airtight container.

Q: What other fruits work well in a sweetpotato smoothie?
A: Other fruits like mango, pineapple, pear or apple would also pair nicely with sweetpotato in a smoothie.

Q: Is this smoothie vegetarian/vegan friendly?
A: Yes, by using a non-dairy milk like oat milk and sunbutter instead of peanut butter, this smoothie can easily be made vegetarian/vegan.

Q: Can you use canned sweetpotato for the smoothie?
A: For the best flavor, it’s recommended to use fresh-cooked sweetpotato. But in a pinch, canned sweetpotato can be drained and used.

Print

Sweetpotato Smoothie

This protein smoothie is ready in minutes and tastes like dessert! But, this sweetpotato smoothie is healthy! Creamy, delicious and perfect for breakfast or a snack.

Course Breakfast, smoothie, Snack, Snacks

Keyword 30 minute meals, breakfast recipes, healthy breakfast, sweet potato, sweet potatoes, sweetpotato

Prep Time 5 minutes minutes

Servings 2

Calories 241kcal

Author Amanda Keefer

Equipment

• 1 food processor or blender

Ingredients

• 1 cup mashed sweetpotatoes
• 1 banana
• 3/4 cup oat milk
• 1/2 cup greek yogurt
• 1 tbsp sun butter
• 1 tsp vanilla extract
• 1/2 tsp cinnamon

Get Recipe Ingredients

Instructions

• Add all ingredients to a blender and blend until fully combined.
• Optional: top with crushed up toasted coconut chips

Nutrition

Calories: 241kcal | Carbohydrates: 40g | Protein: 10g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 3mg | Sodium: 98mg | Potassium: 561mg | Fiber: 5g | Sugar: 19g | Vitamin A: 9664IU | Vitamin C: 7mg | Calcium: 222mg | Iron: 2mg

The post Healthy Sweetpotato Smoothie appeared first on Healthy Family Project.