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Smoothies and shakes

Download the "Smoothies and Shakes" PDF

Smoothies and shakes are an easy way to get more nutrition. They are a great choice if you have lost weight, have problems eating, or need more protein and calories in your diet.

Start with 1 cup (250 ml) of fluid:

High-protein choices:

  • Milk or lactose-free milk
  • Soy or pea milk
  • Nutrition supplement drink

Low-protein choices:

  • Almond, rice, oat, hemp, or coconut milk
  • Fruit juice

Add ½ cup (125 ml) or 1 medium fruit:

  • Fresh or frozen berries or banana
  • Fresh, frozen, or canned peaches, pineapple, or mango
Add protein (choose one or more):
  • ½ cup (125 ml) Greek or Icelandic yogurt
  • ⅓ cup (75 ml) cottage cheese
  • ½ cup (100 g) soft tofu
  • ¼ cup (60 ml) skim milk powder*
  • ¼ cup (60 ml) protein powder*
  • 2 Tbsp. (30 ml) nut butter

*Add protein or skim milk powder at the end so it does not foam

Add more fibre (optional):

These foods can be rough. Do not add them if you have pain when you swallow.

  • 1 Tbsp. (15 ml) seeds – try sunflower, chia, flax, or pumpkin
  • ½ cup (125 ml) leafy greens – try kale, spinach, or Swiss chard
To add more calories (choose one or more):
  • ¼ - ½ avocado
  • 1 Tbsp. (15 ml) vegetable oil
  • 3 Tbsp. (45 ml) whipping cream
  • 2 Tbsp. (30 ml) honey or maple syrup
  • ½ cup (125 ml) ice cream, frozen yogurt, or sherbet
  • 2 Tbsp. (30 ml) flavoured syrup
  • 2 Tbsp. (30 ml) condensed milk


Tips

  • Always follow good food safety practices:
    • Clean your blender well each time you use it
    • Rinse all fruits and vegetables with water before you add them to your blender
    • Keep leftovers in the fridge for up to 24 hours or freeze them to enjoy later
  • Chop, cut, and measure fruit, vegetables, and seeds for the week and store them in the fridge or freezer in air-tight containers
  • After you blend your smoothie pour it through a strainer to remove chunks
  • Try different recipes to get a variety of vitamins and minerals

Recipes

Banana berry

Makes 2 cups (500 ml)
1 cup (250 ml) has 243 calories, 18 g protein

  • 1 cup (250 ml) whole 3.25% milk
  • ½ frozen banana
  • ¼ cup (60 ml) frozen raspberries
  • ½ cup (125 ml) fresh Swiss chard, chopped
  • 1 Tbsp. (15 ml) flax seeds
  • 1 Tbsp. (15 ml) honey
  • ¼ cup (60 ml) whey protein powder

Very berry

Makes 2 ⅓ cups (575 ml)
1 cup (250 ml) has 200 calories, 10 g protein

  • 1 cup (250 ml) whole 3.25% milk
  • ½ cup (125 ml) 5% plain Greek yogurt
  • ½ cup (125 ml) frozen berries
  • ½ cup (125 ml) fresh spinach
  • 2 Tbsp. (30 ml) honey
  • 1 Tbsp. (15 ml) chia seeds

Frappuccino

Makes 2 cups (500 ml)
1 cup (250 ml) has 273 calories, 13 g protein

  • 1 cup (250 ml) whole 3.25% plain or chocolate milk
  • 1 frozen banana
  • 1 Tbsp. (15 ml) instant coffee
  • 2 Tbsp. (30 ml) peanut butter
  • ¼ cup (60 ml) skim milk powder

Avocado milkshake

Makes 1 ¼ cups (310 ml)
1 cup (250 ml) has 596 calories, 25 g protein

  • 1 avocado
  • ½ can (175 ml) evaporated milk, cold
  • ¼ cup (60 ml) skim milk powder
  • ¼ cup (60 ml) sweetened condensed milk
  • ¼ cup (60 ml) ice cubes

Mango pineapple

Makes 2 cups (500 ml)
1 cup (250 ml) has 249 calories, 10 g protein

  • ½ cup (125 ml) whole 3.25% milk
  • ½ cup (125 ml) mango juice
  • ½ cup (125 ml) frozen pineapple
  • ⅓ cup (75 ml) 2% cottage cheese
  • 1 Tbsp. (15 ml) canola oil
  • 1 Tbsp. (15 ml) honey
  • ¼ cup (60 ml) skim milk powder

Chocolate peanut butter banana

Makes 2 ¼ cups (560 ml)
1 cup (250 ml) has 332 calories, 17 g protein

  • 1 cup (250 ml) whole 3.25% milk
  • 1 frozen banana
  • ¼ cup (60 ml) whey protein powder
  • ½ cup (125 ml) ice cream
  • 2 Tbsp. (30 ml) peanut butter
  • 2 Tbsp. (30 ml) chocolate syrup

Peach cream

Makes 2 cups (500 ml)
1 cup (250 ml) has 266 calories, 10 g protein

  • 1 cup (250 ml) whole 3.25% milk
  • ½ cup (125 ml) sliced peaches, canned
  • ½ cup (125 ml) soft tofu
  • ¼ cup (60 ml) skim milk powder
  • 1 Tbsp. (15 ml) honey

Green machine (plant-based)

Makes 2 cups (500 ml)
1 cup (250 ml) has 242 calories, 18 g protein

  • 1 cup (250 ml) soy milk
  • ¼ cup (60 ml) pea protein powder
  • 1 frozen banana
  • ½ avocado
  • ½ cup (125 ml) raw spinach