As a quick breakfast, satisfying snack, or healthy dessert, a smoothie can be a tasty and portable meal for those busy individuals who are frequently on-the-go. Using a variety of frozen fruits or fresh fruits as they come into season, you can have fun creating a delicious smoothie that packs a big nutritional punch without the added sugar. Fruit smoothies can provide plenty of vitamins, minerals, antioxidants, and anti-inflammatory phytochemicals. So get creative and start blending!
| 1. Choose Your Liquid | 2. Choose Your Protein | 3. Choose Your Fruit & Vegetables | 4. Boosters |
| – Unsweetened Milk (cow, soy, almond)
– Coconut Milk – 100% Fruit Juice (dilute with H20 to reduce sugar) – Kefir (source of probiotics) – Water – Coconut Water |
– Whey Protein Powder (1 scoop)
– Greek Yogurt (0% fat, plain) – Pasteurized Egg Whites – Skim Milk Powder
|
– Banana
– Berries – Mango – Kiwi – Peach – Melon
– Spinach – Kale – Chopped Cucumber – Diced Carrot – Sweet Potato (cooked) – Beets – Dry oatmeal |
Healthy Fats (1-2 max)
– Avocado (1/4) – Hemp Hearts (1T) – Chia Seeds (1T) – Ground Flax (1T) – Almond Butter (1T) – Peanut Butter (1T)
Flavour: – Cinnamon – Grated Ginger – Fresh Squeezed Lemon/Lime – Shredded Unsweetened Coconut – Fresh Mint
|
Mango Monster Smoothie
1.5 cup Milk (Unsweetened)
½ Banana (frozen)
1 cup Frozen Mango Chunks
½ Scoop Protein Powder (Whey)
1 Tbsp Chia Seeds
1 Handful Spinach
Nutrition Facts:
350 Kcals
10g Fat
43g Carb (Fibre 13g)
22g Protein
Very Berry Smoothie
1.5 cup Milk (Unsweetened cow, soy, almond)
1 cup Frozen Mixed Berries
¾ cup Greek Yogurt (0%, plain)
1 Tbsp Hemp Hearts
Nutrition Facts:
340 Kcals
11g Fat
30g Carb (Fibre 9g)
28g Protein
