Smoothies and Protein Shakes

By Dr. Lauren Quinn, ND

Smoothies are an easy way to add more fruit and additional fiber and nutrients to your diet. Be creative and experiment with new ingredients to find a smoothie recipe that is both nutritious and delicious!

A Few Protein Powder options:

-VegaOne or VegaSport

-Sunwarrior (brown rice or blend options)

-Progressive Harmonized Vegan Protein

-Progressive Harmonized Whey Protein

-North Coast Naturals Whey Protein

*There are many other options available. Just make sure to avoid a protein powder with artificial sweeteners and a lot of added ingredients

Liquids for blending:

– Rice Milk (ie. Rice Dream)

– Almond Milk (ie. Silk, Almond Breeze)

– Coconut Milk

– Unsweetened fruit juices (use in moderation due to sugar content)

– Water

Ideal Fruits for blending into smoothies

– Frozen berries (blueberries, mixed…etc. usually found in bags in freezer section)

– Strawberries

– Bananas (ripe)(can be frozen)

– Mango (this can also be bought frozen)

– Kiwi

– Any fruits you love to eat

Other suggestions:

– Try adding a handful of spinach or half an avocado to your smoothies. The taste will be masked by the other ingredients

– Add a tablespoon of nut butter to the smoothie for added protein and healthy fat (i.e. almond butter, peanut butter)

– Add 1-2 tablespoon of ground flax and/or hemp hearts for additional fiber, protein, and omega-3s

– Include crushed ice to increase the creamy quality of the smoothie

Recipe ideas:

Dessert Protein Shake

• 1 ripe banana
• 1 cup of rice or almond milk
• 1 scoop of chocolate flavoured protein powder
• 1 teaspoon of honey
• 1 teaspoon of almond butter
• 1 – 2 drops of real vanilla extract
• small pinch of ground nutmeg
• ice cubes

Place all of the ingredients into the blender and blend until well mixed. Pour into a glass and serve.

Berry Protein Smoothie

• 1 scoop protein powder
• 1/2 cup strawberries
• 1/2 cup blueberries
• 1/4 cup spinach
• 1/4 cup water
• a few ice cubes if the berries are fresh instead of frozen

Place all of the ingredients into the blender and blend until well mixed. Pour into a glass and serve.

Blueberry Blend Shake:

• ½ cup frozen blueberries
• 1 scoop protein powder
• ½ cup almond milk
• 1 handful of spinach
• ½ avocado
• 1 tbsp peanut butter (optional)

Place all of the ingredients into the blender and blend until well mixed. Pour into a glass and serve.

Be creative! Try mixing different ingredients, and you will soon find out which ones are your favourite.