The Perfect Summer Smoothies!

Smoothies are versatile, refreshing and nutritious drinks! Made with fruits and vegetables, they allow us to stock up on vitamins and minerals. But how to make your smoothies more filling? Here are a few tips!

Indeed, a smoothie that only contains fruits and vegetables will be very colorful, but may lack essential nutrients to sustain you longer. Adding one or more protein sources is a must for a filling smoothie.

Here are some examples of protein you can add to your favorite fruit and vegetable combo: milk or fortified soy beverage, Greek yogurt, cottage cheese, seeds (pumpkin, flax, hemp, etc.), nut, seed or soy nut butter.

For inspiration, try one of these two recipes:

Blueberry Smoothie

Serves 2 – Scale up or down as needed

Preparation time: 5 minutes

 Ingredients:

•     1.5 cups milk or soy milk
•     1.5 cups frozen blueberries
•     1 large extra ripe banana (riper bananas make sweeter smoothies. Bananas can also be frozen!)
•     2 large handfuls of greens (spinach, baby kale, romaine – whatever!)
•     1 tbsp chia seeds
•     1 tbsp unsweetened nut or seed butter
•     1 tsp cinnamon (optional)

Instructions:

Combine in a blender until smooth. Serve and enjoy!

Green Smoothie

Serves 2 – Scale up or down as needed

Preparation time: 15 minutes

Ingredients

• 2 cups milk or soy milk
• 5 cups frozen mangos
• 1 large extra ripe banana
• 2 large handfuls of greens (spinach kale- whatever!)
• ½ cup of oats
• ½ avocado
• A few mint leaves

Instructions

1. In a blender, combine the oats and the milk. Let soak for 10 minutes.
2. Add all other ingredients and blend until smooth. Serve and enjoy!