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