Smoothies 3 Ways

Our dietitians' favourite

This recipe is taken from the 2017 Milk Calendar. With more access to fresh fruit and ingredients like avocado and chia seeds, these three updated smoothies are ready and refreshing. Sometimes our smoothie routine needs a change and this is it.

  • Prep: 5 min
Yields 2 Servings
Smoothies 3 Ways

Ingredients

  • Aloha Tropical Smoothie
  • 1 small banana cut into chunks
  • 1 1/2 cups (375 mL) chunks fresh or frozen mango
  • 1/2 cup (125 mL) chunks fresh or frozen pineapple
  • 1 cup (250 mL) milk
  • 3/4 tsp (4 mL) ginger
  • 2 to 3 tsp (10 to 15 mL) lime or lemon juice
  • 1/2 tsp (2 mL) vanilla
  • 1 tbsp (15 mL) shredded sweetened or unsweetened coconut (optional)
  • Honeydew, Avocado & Lemon Smoothie
  • 2 cups (500 mL) chunks honeydew melon
  • 1 small ripe avocado peeled and cut into chunks
  • 1 cup (250 mL) milk
  • 1/4 cup (60 mL) chopped fresh mint or coriander
  • 3 tbsp (45 mL) lemon or lime juice
  • Honey to taste (optional)
  • Chia Cherry Berry Smoothie
  • 2 cups (500 mL) fresh or frozen pitted cherries
  • 1/2 cup (125 mL) fresh or frozen raspberries
  • 1 cup (250 mL) milk
  • 1/2 cup (125 mL) vanilla or lemon yogurt
  • 2 tbsp (30 mL) chia seeds or ground flaxseed

Preparation

Aloha Tropical Smoothie

In a blender, combine fruit, milk and ginger. Purée until smooth. Add lime juice to taste and vanilla. Purée. Pour into 2 glasses; sprinkle with coconut.

Honeydew, Avocado & Lemon Smoothie

In a blender, combine melon, avocado, milk and mint. Purée until smooth. Add lemon juice and honey, if melon is not super sweet. Pour into 2 glasses.

Chia Cherry Berry Smoothie

In a blender combine fruit, milk, yogurt and chia. Purée until smooth. If using frozen fruit, you may need to thin with more milk or with orange juice. Pour into 2 glasses.

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Nutrition

Nutritional Information

Aloha Tropical Smoothie, Per serving
Energy: 212 Calories
Protein: 6 g
Carbohydrate: 43 g
Fat: 3 g
Fibre: 4.1 g
Sodium: 63 mg
Honeydew, Avocado & Lime Smoothie, Per serving
Energy: 297 Calories
Protein: 8 g
Carbohydrate: 33 g
Fat: 18 g
Fibre: 9 g
Sodium: 102 mg
Chia Cherry Berry Smoothie, Per serving
Energy: 267 Calories
Protein: 11 g
Carbohydrate: 45 g
Fat: 7 g
Fibre: 7.2 g
Sodium: 104 mg

Top 5 Nutrients

Top 5 nutrients provided by a serving of Aloha Tropical Smoothie recipe
(% DV*)
Calcium: 14 % / 178 mg
Vitamin C: 80 %
Vitamin B12: 29 %
Riboflavin: 26 %
Vitamin B6: 26 %
Top 5 nutrients provided by a serving of Honeydew, Avocado & Lime Smoothie recipe
(% DV*)
Calcium: 15 % / 201 mg
Vitamin C: 57 %
Pantothenic Acid: 44 %
Folate: 34 %
Riboflavin: 32 %
Top 5 nutrients provided by a serving of Chia Cherry Berry Smoothie recipe
(% DV*)
Calcium: 23 % / 305 mg
Vitamin B12: 42 %
Riboflavin: 34 %
Pantothenic Acid: 25 %
Phosphorus: 23 %