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Nourishing Smoothie Recipes with 3 Key Ingredients

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Unlock Optimal Nutrition with our dietitian recommended smoothie recipes. Whether you’re a busy professional, fitness enthusiasts or health connoisseur, this recipe is for you! Let’s dive into the world of vibrant colors, flavors, and nourishing choices!

Makes 500 mL (2 servings of 250 mL each)

Ingredients

  1. 1 Cup Liquid:
    • Choose from options like milk (dairy or fortified soy milk) or 100% fruit juice. These provide a hydrating base for your smoothie.
  2. 1 Cup Fruit or Veggie:
    • Fresh or frozen fruits work wonders. For an extra boost, try adding leafy greens like spinach or kale. They’re packed with vitamins and antioxidants.
  3. Protein Boost:
    • Protein is essential for muscle repair and overall well-being. Opt for ONE of these choices:
      • Whey powder or skim milk powder (1/4 cup)
      • Soy: 3/4 cup of silken tofu or edamame
      • Nuts: 1/4 cup (choose from Brazil nuts, walnuts, cashews, almonds, pecans, or peanuts)
      • Nut or Seed Butter: 2 tablespoons (peanut, almond, cashew, sunflower, or pumpkin)

Optional Flavour Enhancers

  • Get creative! Add flavors, herbs, and spices to elevate your smoothie experience. Here are some ideas:
    • Vanilla: A classic flavor that pairs well with many ingredients.
    • Cinnamon: Adds warmth and a touch of sweetness.
    • Fresh mint leaves: Refreshing and invigorating.

Instructions

  1. Cleanliness Matters:
    • Wash your hands thoroughly before handling any food.
    • Clean all surfaces, including the blender, cutting board, and utensils, to prevent cross-contamination.
  2. Gather Your Ingredients:
    • Assemble your liquid, fruits/veggies, and protein boost.
  3. Blend It Up:
    • Pop everything into a blender.
    • Blend until smooth and creamy.
  4. Enjoy! 🥤
  5. Refrigerate promptly any leftover smoothie and perishable ingredients for up to 24 hours to prevent bacterial growth.

Remember, safe food handling ensures that your meals are not only delicious but also safe to eat! For more detailed food safety guidelines, check out these resources:

Safe Food Handling Tips – Canada.ca

Food safety and you – Canada.ca

Written by: Lucia Weiler, BSc, RD, PHEc – Award-winning dietitian and Owner, n4nn