Weiler Nutrition Communications

Recipes

Nourishing Smoothie Recipes with 3 Key Ingredients

Unlock optimal nutrition with our dietitian recommended smoothie recipes. Whether you’re a busy professional, fitness enthusiasts or health connoisseur, this recipe is for you! Use the ideas below to make your favourite smoothie and imagine the vibrant colors, flavors, and nourishing choices!

Makes 2 cups (500 mL) / 2 servings of 1 cup (250 mL) each

Ingredients

  1. 1 Cup Liquid:
    • Choose from options like milk (dairy or fortified soy milk) or 100% fruit juice. These provide a hydrating base for your smoothie.
  2. 1 Cup Fruit or Veggie:
    • Fresh or frozen fruits work wonders. For an extra boost, try adding leafy greens like spinach or kale. They’re packed with vitamins and antioxidants.
  3. Protein Boost:
    • Protein is essential for muscle repair and overall well-being. Opt for ONE of these choices:
      • Greek yogurt or cottage cheese (1/2 cup)
      • Whey powder or skim milk powder (1/4 cup)
      • Soy: 3/4 cup of silken or soft tofu or edamame
      • Nuts: 1/4 cup (choose from Brazil nuts, walnuts, cashews, almonds, pecans, or peanuts)
      • Seeds: 2 Tbsp (choose from chia, flax, hemp, sesame or sunflower seeds)
      • Nut or Seed Butter: 2 tablespoons (peanut, almond, cashew, sunflower, or pumpkin)
      • Cooked legumes: lentils or white beans 1/4 cup

Optional Flavour Enhancers

  • Get creative! Add flavors, herbs, and spices to elevate your smoothie experience. Here are some ideas:
    • Vanilla: A classic flavor that pairs well with many ingredients.
    • Cinnamon: Adds warmth and a touch of sweetness.
    • Fresh mint leaves: Refreshing and invigorating.

Instructions

  1. Cleanliness Matters:
    • Wash your hands thoroughly before handling any food.
    • Clean all surfaces, including the blender, cutting board, and utensils, to prevent cross-contamination.
  2. Gather Your Ingredients:
    • Assemble your liquid, fruits/veggies, and protein boost.
  3. Blend It Up:
    • Pop everything into a blender.
    • Blend until smooth and creamy.
  4. Enjoy! 🥤
  5. Refrigerate promptly any leftover smoothie and perishable ingredients for up to 24 hours to prevent bacterial growth.

Remember, safe food handling ensures that your meals are not only delicious but also safe to eat! For more detailed food safety guidelines, check out these resources:

Safe Food Handling Tips – Canada.ca

Food safety and you – Canada.ca