My Go-To Coastal Morning Smoothie

by Tamara Neale

Some recipes live in cookbooks.
This one lives on a piece of paper in my kitchen — shaped by repetition, busy mornings, and the quiet rhythm of caring for my family and myself before the day begins.

I’ve blended this smoothie more times than I can count.
It’s simple, nourishing, and flexible enough to work with whatever is already in the freezer. Nothing fancy. Just real ingredients that feel good to drink.

It’s the kind of steady morning ritual I keep coming back to.

Yield

Makes 1 large smoothie
or 2 small servings if shared.

What I Use (in grams)

  • 1 banana (about 120 g, peeled) — fresh or frozen, depending on what’s in the kitchen that morning.

  • 240 g frozen fruit — any mix you love. I stash berries in my freezer during berry season here in BC, and when those run out I buy big organic bags from Costco.

  • 160 g yogurt — I personally love Tree Island Yogurt from Vancouver Island, especially their full-fat or Greek-style yogurt. Any plain yogurt works beautifully. And if I’m feeling fancy, I’ll grab a pouch of plain coconut yogurt from a small Tofino brand called COCOFINO — such a treat.

  • 160 g berry or fruit juice — sometimes I juice fresh oranges if I have the time (rare, but so, so good). Otherwise I look for a low-sugar berry blend that isn’t from concentrate. When I’m leaning extra health-focused, straight cranberry juice is tart but surprisingly delicious.

  • 120 g seed, nut, or dairy milk — I often make my own nut or seed milks and keep nuts and seeds stocked in big pantry jars. Homemade just feels good.

  • 1 scoop Good Protein (about 30 g) — the vanilla one is incredible. Truly. You’ll thank me later.

I blend everything until smooth and creamy, adding a splash more milk if it needs loosening.

I don’t share products (GOOD PROTEIN) lightly, but this is one I genuinely reach for every day. The texture is smooth, the flavor stays gentle behind the fruit, and it gives the smoothie the kind of staying power that carries me through a full morning. It’s one of those small, practical things that quietly makes daily life feel a little easier — so of course I end up telling people about it.

 

How I Adapt It

This recipe isn’t precious.
I change it constantly depending on what we have, and it always works.

Any frozen fruit can replace another.
Yogurt can be dairy, coconut, or oat — or skipped for extra banana.
Juice can be swapped for milk if you want it less sweet.
Protein powder can become nut butter, hemp seeds, chia, collagen — or nothing at all.

Still nourishing. Still enough.

Why I Keep Making This

There’s something grounding about a smoothie like this.
Fruit from the freezer.
The low hum of the blender.
A quiet moment before everything speeds up.

It isn’t about perfection or wellness trends.
It’s just a simple way I take care of the people in my home — including myself.

And those small, steady rituals always seem to matter the most.

Approximate Nutrition (1 large smoothie)

Values will vary slightly depending on yogurt, milk, and protein flavour.

  • Calories: ~430–470 kcal

  • Protein: ~25–30 g

  • Carbohydrates: ~55–65 g

  • Fiber: ~8–10 g

  • Fat: ~6–10 g

Balanced, steady energy that carries a full morning.

Simple Homemade Hemp Seed Milk

This is the quickest milk I make because there’s no soaking and it blends beautifully smooth.

You’ll need:

  • 30 g hemp seeds

  • 240 g filtered water

  • Optional: a drizzle of maple syrup or a small pinch of sea salt

Blend for 20–30 seconds until completely smooth.
No straining needed.

It keeps in the fridge for about 3 days, though I usually just make a fresh batch when I need it.

 

A Small Invitation

If you make this smoothie in your own kitchen, I’d love to hear about it.
Send me a note, share a photo, or pass the recipe along to someone who could use an easy, nourishing start to their day.

These small, steady rituals — the quiet ones we return to again and again — are often the things that hold us most.

And if you’re looking for more simple, thoughtful ways to care for your home, your body, and the rhythms of daily life, there’s more waiting for you here on the blog.

I’m so glad you’re here.
— Tam

Leave a comment