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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

 

Workplace Wellness

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Happy business colleagues having lunch on table at office cafete

Do you wish you had more energy at work? Do you find it tough to eat well on the job or during shift work? Do you want to be more efficient in using your talents to produce outstanding results? You’re not alone. These were just some of the challenges we heard from the attendees at this year’s Partners in Prevention Conference and Trade Show. As exhibitors for Nutrition for NON-Nutritionists, we were delighted to share our most popular presentation at the Healthy Living stage – “Top 5 Ways to Eat Better” – and had the chance to connect with workplace wellness leaders about food, nutrition, improved concentration and productivity.

Many of us spend eight hours a day – and probably more – at work, so let’s make them count for health and wellness!

Why Promote Wellness in the Workplace?*
Did you know that 57% of employees in Canada are living with at least one chronic condition such as high blood pressure or high blood cholesterol?** Good food builds healthier people and a healthier workplace. Worksite health promotion is an investment in your most important asset: your employees. Studies have shown that employees are more likely to be on the job and performing well when they are in optimal health. Benefits of implementing a wellness program include:
• Lower health care costs, due to a healthier workforce and improved disease management
• Enhanced recruiting by attracting the most talented workers
• Reduced absenteeism and improved productivity
• Improved on-the-job time utilization, decision-making and productivity
• Improved employee morale
• Reduction in turnover

As dietitians, we LOVE food! We’re credible experts who translate the science of nutrition and unlock the potential of food to support healthy living for Canadians. Book us for your next Lunch and Learn or Wellness Fair. Contact us with your wellness boosting food & menu questions – we can help! info@NutritionForNonNutritionists.com

*Source: Mumby, Workplace Wellness
**Source: Chronic Disease in the Workplace: Focus on Prevention and Support