Dairy Farmers of Canada

Green Goodness Smoothie Bowl

Our dietitians' favourite

This recipe is taken from the 2016 Milk Calendar. Get up and go in the morning with this super smoothie. It’s a fresh and delightful way to greet the day.

  • Prep: 10 min
Yields 3 - 4 Servings
green goodness smoothie bowl

Ingredients

  • 3 ripe kiwis peeled
  • 3 cups (750 mL) cubed honeydew melon
  • 2 cups (500 mL) lightly packed baby kale
  • 1 large ripe banana
  • 1 cup (250 mL) Milk
  • 3 tbsp (45 mL) chia seeds
  • Toppings
  • 1 cup (250 mL) raspberries sliced strawberries or your favourite fruit
  • 1/4 cup (60 mL) in total pumpkin or sunflower seeds hemp hearts, goji berries, cacao nibs or a combination
  • 2 tbsp (30 mL) shredded coconut

Preparation

Cut kiwis into chunks and place in a food processor or blender. Add melon, kale, banana, milk and chia. Purée until smooth.

Pour smoothie into 3 or 4 bowls. Arrange toppings on smoothie. Serve with spoons. 

Tips

Underripe kiwi can be a bit sour, so use honey or maple syrup to sweeten. Chia seeds are high in fibre and omega-3 fatty acids and help to thicken the smoothie.

Sprinkle with nuts for extra protein. Substitute your favourite fruits in similar quantities.

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Nutritional information

Per serving
Energy: 246 Calories
Protein: 7 g
Carbohydrate: 39 g
Fat: 9 g
Fibre: 8.2 g
Sodium: 66 mg

Top 5 Nutrients

(% DV*)
Calcium: 16 % / 172 mg
Folate: 41 %
Magnesium: 33 %
Vitamin C: 180 %
Vitamin E: 32 %