15 dietitian-approved Smoothie recipes...SMOOTHIES CAN BE A GOOD SOURCE OF: • Slow burning carbohydrate or energy from milk, yoghurt, most fruit, rolled oats or muesli • Fibre

15 nutritious and delicious

dietitian-approved recipes

R E C I P E SSmoothie

SMOOTHIES CAN BE A GOOD SOURCE OF:

• Slow burning carbohydrate or energy from milk, yoghurt, most fruit, rolled oats or muesli

• Fibre to help keep you full and feed your gut bugs from fruit, vegetables, nuts, seeds and whole-grains

• Protein for muscle repair and growth as well as satiety and fullness from nuts, seeds, yoghurt, milk or protein powder

• Healthy poly and monounsaturated fats to keep you full and protect against lots of chronic diseases such as heart disease and type two diabetes from nuts and seeds

• Vitamins and minerals such as vitamin C, Vitamin K, Vitamin E, B-group vitamins and magnesium and selenium from nuts, seeds, fruits and vegetables

HOW TO BUILD A SMOOTHIE

1. PICK YOUR FLUID OF CHOICE: Ideally this fluid should not be water as it will not provide any nutrition in the form of protein, calcium, vitamins or minerals. Make sure that if you are using a plant-milk such as almond, rice or soy milk that it is a calcium-fortified variety that has at least 250-300mg of calcium per 250mL. Examples of fluids that you could use include:

• Cows milk• Soy milk• Almond milk• Rice milk• Cashew milk• Macadamia milk• Coconut milk• Coconut water• Freshly squeezed or 100% fruit juice (unsweetened)• Vegetable juice• Kefir yoghurt• Greek yoghurt

• Coconut yoghurt (note: these generally do not contain any protein or calcium)

Smoothies are a versatile meal or snack that can be prepared in little to no

time with ingredients readily available in the fridge, freezer or pantry. They

can be made in a variety of ways with a variety of ingredients including milk,

coconut water, yoghurt, fresh or frozen fruit, vegetables such as spinach, nuts,

seeds, oats, muesli and sweeteners such as honey, pure maple syrup or dates.

We recommend having a smoothie as a quick and easy breakfast option on

those mornings when you’re time poor and need breakfast on the run. They

can also be consumed before or after exercise to help fuel and repair your

muscles or in between meals if you need a snack or feel like a healthier sweet

treat. We have created 15 dietitian approved smoothie recipes that take less

than 5 minutes to make from start to finish. Our smoothie recipes are healthier

than most store or cafe bought varieties which often have ice-cream, frozen

yoghurt or sweetened fruit juices added to them.

Smoothies

2. ADD SOME FRUIT: Fruit provides natural sweetness as well as a hit of fibre and slow-burning energy in the form of carbohydrates. Many fruits also contain a special group of plant chemicals called antioxidants which provide a whole range of health benefits. Frozen fruit is fantastic as it helps to thicken the smoothies and is a versatile way to use up any over-ripe bananas or fruit. When your bananas are looking a little sad, peel them, chop them up and freeze them as they provide a wonderful hit of sweetness and creamy texture. Examples of fruits that you could use include:

• Pineapple• Mango• Banana• Raspberries• Blueberries• Blackberries• Watermelon• Lychees• Passionfruit

3. ADD A FIBRE BOOST: as it will help to keep you full and feed your good gut bugs! It is recommended that adults aim for 25-30g of fibre as a minimum. Unfortunately many of us are falling short which is having a negative impact on our gut health and overall health. Examples of fibre boosters include:

• Raw nuts• Raw seeds• Chia seeds• Ground flaxseeds• Hemp seeds• LSA powder• Psyllium husk• Rolled oats• Natural muesli• Quinoa flakes • Shredded coconut• Veggies e.g. baby spinach, cucumber

4. ADD A HEALTHY SOURCE OF FAT: which provides the body with heart-healthy poly and monounsaturated fats. Fats are also fantastic at helping keep you full and help you absorb your fat soluble vitamins A, D, E and K. Examples of healthy fats to add to your smoothie include:

• Almonds• Cashews• Hazelnuts• Walnuts• Brazil nuts• Pistachio nuts• Pumpkin seeds• Linseeds• Flaxseeds or flaxseed oil• Chia seeds• Hemp seeds• Nut butters e.g. natural peanut butter/almond butter• LSA powder

• Avocado

5. ADD A NATURAL SWEETENER: if you need it, remembering that fruit is usually sweet enough. If you are using frozen ripe bananas they provide a beautiful natural sweetness. Examples of natural sweeteners you could add include:

• Medjool dates• Raw honey• Pure maple syrup• Date syrup• Rice malt syrup

6. OPTIONAL EXTRAS: that you can add to your smoothie and adjust to your taste preferences and nutritional needs include:

• Frozen or fresh spinach• Frozen cauliflower• Protein powders• Maca powder• Cacoa or cocoa powder• Cacoa nibs• Greens powders• Blue spirulina powder• Acai Powder

Banana

1 ripe frozen banana

1 cup of milk of choice

100g Greek yoghurt or 1 scoop of vanilla protein powder

½ tsp cinnamon

½ tsp honey

Calories = 265 calories | Protein = 8.1g | Fat = 8.4g | Carbohydrates = 36.6g | Fibre = 4g

S M O OT H I E

1 cup of frozen mango

1 cup of unsweetened coconut milk

⅓ cup mango juice

2 tbsp coconut yoghurt

⅓ frozen banana

1 tsp of shredded coconut

1 tsp chia seeds

MangoS M O OT H I E

Calories = 262 calories | Protein = 3g | Fat = 13.3g | Carbohydrates = 31.2g | Fibre = 6g

½ cup frozen or fresh blueberries

½ cup frozen or fresh strawberries

⅓ cup frozen raspberries

1 cup unsweetened vanilla almond milk

½ cup yoghurt

1 tsp pure maple syrup

1 tsp white chia seeds

¼ cup rolled oats

BerryS M O OT H I E

Calories = 362 calories | Protein = 12g | Fat = 10.8g | Carbohydrates = 47.1g | Fibre = 11.1g

1/2 cup frozen spinach or 1 cup fresh baby spinach

1 cup coconut water

1 frozen ripe banana

¼ avocado

⅓ cup frozen mango

GreenS M O OT H I E

Calories = 255 calories | Protein = 4.3g | Fat = 6.1g | Carbohydrates = 42.2g | Fibre = 7.1g

1 frozen banana

1 scoop vanilla protein powder or ½ cup vanilla yoghurt

1 cup unsweetened vanilla almond milk or coconut milk

1 tbsp pure maple syrup

1 tsp vanilla extract

¼ cup cashews

VanillaS M O OT H I E



1 tbsp cocoa powder


1 tbsp almond butter or Mayvers cacao spread

½ tbsp maple syrup or 1 medjool date

ChocolateS M O OT H I E

Calories = 292 calories | Protein = 7.2g | Fat = 13.5g | Carbohydrates = 31.5g | Fibre = 6g

1 frozen banana

1 cup unsweetened almond milk

2 medjool dates

1 tsp cinnamon

1 tsp vanilla extract

½ tsp salt

10 cashews or 1 tbsp ABC spread

SaltedcaramelS M O OT H I E


½ frozen banana

¾ cup frozen pineapple

½ cup pineapple juice

½ cup coconut milk

2 tbsp coconut yoghurt

Toasted coconut to garnish

PinacoladaS M O OT H I E


1 ripe frozen banana

1.5 tablespoons natural peanut butter

1 cup unsweetened almond milk

½ cup yoghurt or 1 serve vanilla protein powder

¼ cup rolled oats

½ tsp vanilla extract

PeanutbutterS M O OT H I E


1 cup frozen mango

1 passion-fruit pulp

½ fresh banana

1 cup coconut water

Tropicalpassionfruit

S M O OT H I E

Calories = 500 calories | Protein = 34.3g | Fat = 19.9g | Carbohydrates = 36g | Fibre = 7.8g

Breakfast

1 cup of milk of choice

½ cup vanilla yoghurt or ½ cup greek yoghurt + ½ tsp vanilla essence

1 frozen banana

½ cup frozen strawberries

⅓ cup natural muesli or rolled oats

1 tsp honey

4 ice cubes

S M O OT H I E


2 cups watermelon

½ cup frozen strawberries

1/4 cup coconut water

1 tbsp fresh lime juice

1 tbsp fresh mint

WatermelonC R U S H



1 shot of coffee cooled to room temp

1 cup unsweetened almond or coconut milk

1 tbsp cocoa powder

2 medjool dates or 1 tsp pure maple syrup

MochaS M O OT H I E


1 frozen ripe bananas


1 tablespoon cashew or almond butter

1/2 teaspoon vanilla extract

1 tablespoon hemp seeds

2 medjool dates

¼ teaspoon cardamom

¼ teaspoon cinnamon

¼ teaspoon ground ginger

⅛ teaspoon ground cloves

⅛ teaspoon ground nutmeg

ChaiS M O OT H I E


2 tablespoons of acai powder

1 frozen banana

1/2 cup frozen strawberries

1/2 cup frozen raspberries

1 cup fresh watermelon juice

AcaiS M O OT H I E

Calories = 389 calories | Protein = 3.4g | Fat = 3.6g | Carbohydrates = 78g | Fibre = 8.4g

Documents

15 dietitian-approved Smoothie recipes...SMOOTHIES CAN BE A GOOD SOURCE OF: • Slow burning carbohydrate or energy from milk, yoghurt, most fruit, rolled oats or muesli • Fibre