Dairy Farmers of Canada

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
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) 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
Placeholder alt

READY FOR REWARDS?

Sign up for our new More Goodness program for exclusive offers, recipes, contests and more.

SUBSCRIBE

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.

Learn more about

Nutritional information

Per serving
Be Green Smoothie
Energy: 171 Calories
Protein: 12 g
Carbohydrate: 23 g
Fat: 4 g
Fibre: 3.8 g
Sodium: 88 mg
Fiber-Boost Berry Smoothie
Energy: 132 Calories
Protein: 5 g
Carbohydrate: 23 g
Fat: 3 g
Fibre: 3.4 g
Sodium: 56 mg
Protein-Packed Peach Strawberry Smoothie
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 %