Any Day, Any Time Smoothies

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
Yields 2 - 4 Servings
any day any time smoothies
Who said smoothies were just for kids? This video demonstrates how to make a healthy and invigorating recipe that contains lots of great ingredients such as apples, spinach, flax seeds, Greek yogourt, honey and milk. Smoothies make refreshing snacks, are perfect anytime and ready in a flash!

Ingredients

  • Be Green Smoothie
  • 2 cups (500 mL) milk
  • 1 large green or red apple chopped
  • 1 cup (250 mL) packed baby spinach
  • 1 cup (250 mL) plain Greek or drained yogurt
  • 1/4 cup (60 mL) ground flax seeds
  • 1 tbsp (15 mL) liquid honey or to taste
  • Ice cubes
  • Protein-Packed Peach Strawberry Smoothie
  • 2 cups (500 mL) milk
  • 1 cup (250 mL) each frozen sliced peaches and strawberries
  • 1/2 cup (125 mL) cottage cheese
  • 2 tbsp (30 mL) liquid honey
  • Fibre-Boost Berry Smoothie
  • 2 cups (500 mL) 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

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.

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Nutrition

Nutritional Information

per serving
Energy: 171 Calories
Protein: 12 g
Carbohydrate: 23 g
Fat: 4 g
Fibre: 3.8 g
Sodium: 88 mg
per serving
Energy: 132 Calories
Protein: 5 g
Carbohydrate: 23 g
Fat: 3 g
Fibre: 3.4 g
Sodium: 56 mg
per serving
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
Vitamin B12: 46 %
Vitamin D: 30 %
Riboflavin: 25 %
Magnesium: 24 %
 
(% DV*)
Calcium: 15 % / 169 mg
Vitamin D: 29 %
Vitamin B12: 29 %
Riboflavin: 16 %
Phosphorus: 14 %
 
(% DV*)
Calcium: 17 % / 188 mg
Vitamin C: 45 %
Vitamin B12: 35 %
Vitamin D: 29 %
Riboflavin: 19 %