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A Guide to Creating an Energy Boosting Smoothie A smoothie is a blended beverage that is yours to create! By following the guidelines below, you’ll blend together a drink that is sure to satisfy and nourish your body! Remember portion-size is still valid for liquids, so halve the portion if consuming as just a snack! In a blender, combine the following until smooth (refer to the table below for ingredient selections): optional: add one or more smoothie boosters 1 cup liquid *Add 3-4 ice cubes if using fresh ¾ - 1 cup of one or more fruit options* fruit to thicken the smoothie For an added *zing* try blending in some cinnamon, vanilla extract, mint, or the zest and juice of a citrus fruit! 1 protein source Mix n’ Match Ingredients LIQUID Low Fat Milk Fortified Almond Milk Fortified Rice Milk Fortified Hemp Milk Fortified Soy Milk Coconut Water FRUIT (Fresh/Frozen) Strawberries Blueberries Blackberries Raspberries Cherries Banana PROTEIN Greek Yogurt Pasteurized Egg Whites Silken Tofu Whey Protein Powder Skim Milk Powder Vega One Protein Powder Hemp Seeds SMOOTHIE BOOSTERS ½ cup ¼ cup Baby Spinach Kale Leaves ¼ cup ¼ cup ¼ cup ¼ cup Ginger (fresh or ground) Salba/Chia Seeds Ground Flax Seed Butter (sunflower, pumpkin, etc.) 100% Orange Juice Peaches 2 tbsp Nut Butter (almond, hazelnut, etc.) POM Juice Mango Peanut Butter 100% Fruit Juice Melons Raw Soaked Nuts† 100% Carrot Juice Grapes Cocoa Powder Chilled Green Tea Papaya Raw Oats Kefir Avocado Wheat Germ Kombucha Pineapple Matcha* † Soak nuts in a bowl with twice as much water and cover with a cloth for 3-4 hours. Strain and use. *Matcha is finely ground green tea leaves that can be found in speciality tea shops. The information in this handout is for reference and education only. It is not intended to be a substitute for a physician’s advice, diagnosis or treatment. You should consult your physician for specific information on personal health matters. ½ cup ½ cup ¼ tsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 1 tbsp 2 tbsp 1 tbsp 2 tbsp 1 tbsp 1 tsp Flavour Combinations to Get You Started Liquid Fruit PROTEIN Pineapple Juice Mango Silken Tofu EXTRAS (Boosters/Flavouring) Lime Juice/Zest Banana Spice Kefir Banana Skim Milk Powder Cinnamon Ginger Peach Ginger Flavoured Kombucha Orange Juice Peach Greek Yogurt Mint Leaves Strawberry Greek Yogurt Baby Spinach Hemp Seeds Baby Spinach Vanilla Soy Milk Strawberry Banana Mango Avocado Pasteurized Egg Whites Matcha Blueberry Cream Rice Milk Blueberry Silken Tofu Salba/Chia Seeds Vitamin C-Boost Carrot Juice Mango Whey Protein Powder Fresh Ginger Chocolate Banana Peanut Butter Almond Milk Banana Hemp Seeds POM Juice Vega One Protein Powder Peanut Butter Vanilla Extract Cocoa Powder Wheat Germ Tropics Strawberry Sunshine Citrus Sunshine Matcha Blend Very Berry Almond Milk Cashew Cream Milk Cherries Blueberries Blackberries Banana Strawberry Tea Chilled Green Tea Strawberries Coconut Water Pineapple Almond Milk Strawberry Banana Papaya Mango Banana Pina Colada Strawberry Banana Almond Papaya Mango Calcium Fortified Orange Juice Pasteurized Egg Whites Vega One Protein Powder Greek Yogurt Hemp Seeds Silken Tofu Cashews, soaked Vanilla Extract Raw Oats Kale Leaves Vanilla Extract Ground Flax Almond Butter Baby Spinach The information in this handout is for reference and education only. It is not intended to be a substitute for a physician’s advice, diagnosis or treatment. You should consult your physician for specific information on personal health matters.
