Green Goodness Smoothie Bowl
Our dietitians' favouriteThis 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
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
DID YOU KNOW?
When you see the Blue Cow Logo on a product, it means it's made with 100% Canadian quality milk that meets some of the highest standards in the world.
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 % |
