Any Day, Any Time Smoothies
Our dietitians' favourite
This recipe is taken from the 2013 Milk Calendar. Homemade smoothies are a super way to get kids and adults to boost their milk, fruit and vegetable servings. These recipes have extra nutrition built right in and all of them taste great!
- Prep: 5 min
Ingredients
- Be Green Smoothie
- 2 cups (500 mL) Canadian milk
- 1 large green or red apple chopped
- 1 cup (250 mL) packed baby spinach
- 1 cup (250 mL) plain Canadian yogurt, Greek or drained
- 1/4 cup (60 mL) ground flax seeds
- 1 tbsp (15 mL) liquid honey or to taste
- Ice cubes
- Peach Strawberry Smoothie
- 2 cups (500 mL) Canadian milk
- 1 cup (250 mL) each frozen sliced peaches and strawberries
- 1/2 cup (125 mL) Canadian cottage cheese
- 2 tbsp (30 mL) liquid honey
- Berry Smoothie
- 2 cups (500 mL) Canadian milk
- 1 cup (250 mL) frozen mixed berries
- 1 fresh pear chopped
- 2 tbsp (30 mL) ground flax seeds
- 1 tbsp (15 mL) pure maple syrup or liquid honey
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Preparation
In a blender, combine milk, fruit and vegetables and other ingredients (as called for); purée until smooth. Pour into glasses (pour Be Green over ice); serve immediately.
Tips
When making smoothies, make sure all ingredients are cold and frozen ingredients are taken right from the freezer. Pulse the blender a few times to start with to chop up large pieces, then hold the power on for the best texture.
Kids can help measure the ingredients and add them to the blender. Older kids can make these on their own. Chill travel cups in the freezer and pour in freshly-made smoothies for mornings on the run, or before-sports snacks.
Nutritional information
Per serving| Energy: | 171 Calories |
| Protein: | 12 g |
| Carbohydrate: | 23 g |
| Fat: | 4 g |
| Fibre: | 3.8 g |
| Sodium: | 88 mg |
| Energy: | 132 Calories |
| Protein: | 5 g |
| Carbohydrate: | 23 g |
| Fat: | 3 g |
| Fibre: | 3.4 g |
| Sodium: | 56 mg |
| Energy: | 136 Calories |
| Protein: | 8 g |
| Carbohydrate: | 23 g |
| Fat: | 2 g |
| Fibre: | 1.4 g |
| Sodium: | 148 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 22 % / 240 mg |
| Magnesium: | 24 % |
| Riboflavin: | 25 % |
| Vitamin B12: | 46 % |
| Vitamin D: | 30 % |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 15 % / 169 mg |
| Phosphorus: | 14 % |
| Riboflavin: | 16 % |
| Vitamin B12: | 29 % |
| Vitamin D: | 29 % |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 17 % / 188 mg |
| Riboflavin: | 19 % |
| Vitamin B12: | 35 % |
| Vitamin C: | 45 % |
| Vitamin D: | 29 % |
