Pick Me Up Breakfast Smoothie

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Here’s a fantastic recipe submitted by Cheryl Salter from Beaufort, NC (once voted coolest small town in America). Cheryl leads an active lifestyle and drinks this healthy, low-cal superfood smoothie every morning.

“My life is full of water sports, like kiteboarding (pass certified instructor) and stand up paddle boarding as well as sailboat racing. I am blessed to live on the east coast of North Carolina where I catch fresh clams, shrimp and fish to enjoy with my family. Drinking smoothies are a way for me to get my vitamins and that boost of energy needed to keep me going. I drink this “Pick Me Up” smoothie every morning. My motto is live to inspire before I expire!” – Cheryl Salter

Pick Me Up Breakfast Smoothie

Pick Me Up Breakfast Smoothie

Yields: 1 smoothie | Serving Size: 1-1/2 cups | Calories: 297 | Total Fat: 4 g | Saturated Fat: 1 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 193 mg | Carbohydrates: 66 g | Dietary Fiber: 11 g | Sugars: 36 g | Protein: 6 g | SmartPoints (Freestyle): 8 |


  • 1 tablespoon ground flax seed
  • 6 ounces coconut water, optional plain water
  • 4 strawberries fresh or frozen
  • 5-6 baby spinach leaves
  • 1 whole banana


  1. Blend in blender and drink up for a healthy!


If you have an amazing recipe to share with SkinnyMs. send the recipe and a high-res image to [email protected]. If it’s healthy and we like it, we’ll whip it up in our test kitchen and share it on the site. Perhaps Cheryl’s motto will inspire you to share your healthy recipe so that another reader may discover a little deliciousness that they too will enjoy.

12 Comments on "Pick Me Up Breakfast Smoothie"

  1. MaryCJ1959  July 11, 2012

    I need the grams of protein and how many total grams of sugar this has.  I am on a very restricted post gastric bypass diet.

    • Skinny Ms.  July 11, 2012

      Add Greek Yogurt for protein…1 cup has around 13 grams of protein.

      Calories: 122; Total Fat: 1 gm; Saturated Fats: 0 gm; Trans Fats: 0 gm; Cholesterol: 24 mg; Sodium: 28 mg; Carbohydrates: 27 gm; Dietary fiber: 3 gm; Sugars: 12 gm; Protein: 0 gm

    • Christine Connel  August 14, 2014

      There isn't any protein and the sugar content is medium, due to the banana and coconut milk.

      • SkinnyMs  August 15, 2014

        Christine, Feel free to add hemp protein powder, spirulina, peanut butter or peanut butter powder, nuts or chia seeds when making this smoothie.

  2. Sue Cova  September 14, 2012

    This is a good recipe, you can eliminate bananas and just add frozen berries, use almond milk or coconut milk, I add a lot more spinach, it doesn't alter the taste much, and I use a protein powder. I mix it up every morning. This breakfast has helped me lose a lot of weight.

    • Skinny Ms.  September 16, 2012

      Sue, I love hearing that you've lost weight with my recipe! 😀 Also, great tips.

  3. Sue Cova  September 14, 2012

    you can figure it out, just look at what you are adding and count it.

  4. CKR  November 4, 2012

    Love this smoothie for weekday breakfasts.

  5. JeannieC  August 11, 2013

    I have food allergies so I use specific things that are safe for me. I use several cups of baby romaine, 1/2 medium banana, 1/2 medium golden delicious apple, 3 seedless red grapes (for sweetness if the banana isn't ripe enough), 1 tablespoon ground flax seeds and crushed ice. I drink this every morning for breakfast along with a small bowl for old fashioned oatmeal. For the oatmeal I put 1/4 cup dry "old fashioned oats" in a bowl with 1/2 cup (could add a little more water) and put in microwave for about 4 – 5 minutes depending on your microwave. When finished cooking, I add some stevia, cinnamon and raw (unsalted) pumpkin seeds (you can add any nut you like). The nuts add some needed fat and protein and the oatmeal is great for lowering cholesterol. I began having this for breakfast several months ago and ate clean all day long. The weight was falling off!!! and I was never hungry. Also have tons of energy!!!

  6. Michelle  September 4, 2013

    Great recipe. After reading through the ingredients, I looked at the nutritional info and was surprised at the amount of calories that are supposedly in the smoothie, so I did the calculations myself:

    1 tablespoon ground flax seed – 55 cal
    6 oz coconut juice or water – 34.5 cal (or 0 cal if you use water)
    4 strawberries fresh or frozen – 20 cal
    5-6 baby spinach leaves – less than 5 cal
    1 whole banana – 105 cal
    Total calories – 219.5 (or 185 if you use water)
    Your total: 557
    Difference: 337.5 (or 372 for water)

    • Skinny Ms.  September 5, 2013

      Michele, Thanks for the info, we’ll re-calculate the data. 🙂

  7. Kathy  April 2, 2014

    Why all the emphasis on calories? There is a world of difference in 200 calories from cookies and 200 calories from broccoli or flax seed. I think we if we concentrated on eating 'clean' and healthy, the calories wouldn't be an issue. That is only an issue for people living off of junk. And those people have way more issues that they aren't even aware of!!


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