Smoothies 101 | South Atlanta Moms


Smoothies have been a tried and true favorite among nutritionists and busy moms for some time now – and for good reason. They make a quick and portable breakfast for hectic mornings and you can sneak in the good stuff easily (think: spinach, berries, cauliflower rice, flax seeds). Time saver and picky-eater proof? Win-win.

We asked Stefani Sassos, Registered Dietician and Deputy Director of the Good Housekeeping Institute Nutrition Lab, for her best smoothie tips—and she even shared her go-to Banana Protein Smoothie.

Smoothies are great but organic produce can get pricey. How important is going all-organic with your fruits and veggies?
All produce is good produce! If you can spend the money on organic produce, they will be free from most synthetic fertilizers and pesticides and they do not use genetically modified organisms (GMO’s). That being said, if the price point is an issue for you consider frozen organic produce which tends to be more affordable than fresh and also lasts longer.

Great tip—and it even doubles as for your smoothie! What are your thoughts on protein powders – yay or nay?
There are certainly specific situations, like training programs and health status, that can warrant having a protein powder on-hand to help meet your nutrient needs. But most people don’t need to take one and can instead opt to get protein in whole food form. Think foods like Greek yogurt, nut butter, hemp seeds and kefir, which all add a natural source of protein to your smoothie. But active individuals may find that protein powders can help promote female muscle gain alongside a balanced diet.

Nice! What’s your favorite smoothie recipe?

Banana Protein Smoothie

  • 1 large frozen banana
  • 2 dates (or 2 teaspoons date syrup)
  • 2 tablespoons almond butter
  • 1 teaspoon cocoa powder
  • 1 container (roughly 5 or 6 oz.) vanilla skyr
  • Pinch of cinnamon
  • ½ to 1 cup almond milk (depending on the consistency that you prefer)


This protein packed smoothie is nutrient-dense and bursting with flavor. You can also add a handful of spinach to this smoothie for even more nutrition. Pro tip for the frozen banana:  make sure to peel it and slice it first before freezing. I like to put the slices on a baking sheet lined with parchment paper and then freeze it so they don’t all clump together.

Inspired?  Click the link below for dozens more smoothie recipes from Good Housekeeping!

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