Can’t-miss spring smoothies

If you’re in need of an energy boost, or simply looking for a new snack to add to your spring repertoire – look no farther than these delicious smoothies approved by UHN registered dietician Emily Tam. With minimal prep and time needed, smoothies are a great way to add nutrients to your diet without sacrificing flavour. Enjoy!  


Blueberry oatmeal smoothie  

via A Classic Twist  

Level-up your usual berry smoothie with this energizing blueberry oatmeal smoothie. With Greek yogurt and oats to help fuel you through the day, this sweet smoothie is sure to become a staple in no time.  

Yields: 1 serving  

Ingredients  

  • ¾ cup milk of choice (regular, soy, almond)  
  • ½ cup plain Greek yogurt  
  • ¼ cup quick-cooking or old-fashioned oats (rolled), dry  
  • 1 cup frozen blueberries  
  • 1 frozen banana  
  • 1 tsp of agave nectar or honey (optional)

Directions  

  • Add all ingredients in a blender and blend until desired consistency is reached.  
  • Pour into glass, top with fresh blueberries and oats if desired – and enjoy!  

Tips

Save time and energy by peeling and slicing your banana before you freeze it. You can also blend in a spoonful or two of ground flaxseeds or hemp hearts to turn this smoothie into a “berry” good source of omega-3 fatty acids.


Mango ginger kale smoothie  

via Minimalist Baker  

No time? No problem. This refreshing smoothie only takes five minutes to prepare, but packs plenty of nutrients for the perfect pick-me-up snack.  

Yields: 2 servings 

Ingredients

  • 1 cup ice (optional)  
  • 2 cups packed kale (fresh or frozen)  
  • 1 cup frozen mango cubes  
  • 1 cup frozen peaches  
  • 1 tbsp minced fresh ginger  
  • 1 ½ – 2 lemons or limes, juiced (roughly ¼ cup of juice total)  
  • 1 ½ – 2 cups of water  
  • 1 tbsp maple syrup (optional)  

Directions  

  • Start by only adding the ice (if using) to the blender and crush it.  
  • Next add kale, mango, peaches, ginger, lemon/lime juice (start by adding half the recommended amount, add more for flavour if desired) and water (again, start with half the recommended amount, adding more if you want a thinner consistency).  
  • Blend, adding more water and/or lemon/lime juice as needed. If the smoothie tastes too tart, option to add more fruit or maple syrup for sweetness.  
  • Serve in two glasses and enjoy.  

Tips  

Use ground ginger if you don’t have fresh ginger. Simply use ¼ tsp of ground ginger for every 1 tbsp of fresh ginger you would have used.  


Peanut butter banana smoothie  

via Feel Good Foodie  

Perfect for a breakfast on the go or as an afternoon pick-me-up, this delicious smoothie is packed with fibre and protein to keep you satisfied.  

Yields – 2  

Ingredients

  • 2 frozen bananas  
  • ½ cup Greek yogurt  
  • ¼ cup quick-cooking or old-fashioned (rolled) oats, dry  
  • 4 tbsp peanut butter (to make it nut free, simply substitute peanut for soy butter, sesame seed butter, sunflower seed butter or any other alternative you enjoy) 
  • 2 cups almond milk (or preferred milk of choice) 
  • Agave nectar or honey (optional, to taste) 

Directions

  • Add all ingredients to a blender and blend until desired consistency is reached.  
  • Taste before serving; if too thick, add more milk. Add honey or agave to taste if you’re craving more sweetness.  
  • Serve in two glasses and enjoy!  

Tips

Similar to the blueberry oatmeal smoothie, you can save time and energy by peeling and slicing your banana before freezing it. Change it up with chocolate – for a slightly different flavour and shot of antioxidants – by adding a couple of tablespoons of cocoa powder.  


Registered Dietician Emily Tam works with UHN’s National Eating Disorder Information Centre

What’s your go-to spring smoothie? Share it with us on social and make sure to tag @tgwhf!

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