Healthy spring smoothies

Just in time for spring, it’s time to add a refreshing smoothie to your daily routine!

Smoothies are nutritious, easy to prepare with your favourite ingredients and a great way to increase your daily intake of fruits and vegetables, protein and other essential nutrients. They’re also a healthy way to give you an energy boost to start your day or to have as an afternoon snack.

Registered Dietician Emily Tam works with UHN’s National Eating Disorder Information Centre. (Photo: courtesy of Emily Tam)

We’ve rounded up these delicious smoothie recipes approved by UHN registered dietitian Emily Tam. Enjoy!

Apple avocado smoothie

Rev up your digestive system for the day with this fiber-packed smoothie. This recipe blends the nourishing qualities of fruits and vegetables into a refreshing, spring-green drink.

Yields: 2 servings


  • 1 cup plain unsweetened almond milk
  • 4 cups loosely packed spinach (2 large handfuls)
  • 1 avocado peeled and pitted
  • 2 medium apples any kind you like, peel on, cored and quartered
  • 1 medium banana cut into chunks and frozen
  • 2 tsps honey or maple syrup plus additional to taste
  • ½ tsp ground ginger or ¼-inch knob of fresh ginger (if not using a high-power blender, mince the ginger first; use less than ½ tsp if you’d like a more subtle taste. This smoothie has some zip!)
  • Small handful of ice cubes
  • Optional: chia seeds flaxseed, protein powder, almond butter or other nut butter of choice


  • In the order listed, add the almond milk, spinach, avocado, apples, banana, honey, ginger and ice to a high-powered blender.
  • Blend until smooth. Taste and adjust sweetness and spices as desired.

“Spinach and avocados are particularly rich sources of folate. If you’re pregnant or thinking about getting pregnant, choosing this smoothie will give you a refreshing shot of the folate needed for healthy fetal development.” – Emily

Lemon blueberry smoothie

Level-up your usual berry blend with this zesty and energizing lemon blueberry smoothie. Garnish with some lemon zest, blueberries and sprinkle granola on top to help fuel you through the day.

Yields: 1 serving


  • 1 cup frozen blueberries (or mixed berries)
  • 1 frozen ripe banana
  • ½ lemon, juiced (about 2 tbsps of fresh lemon juice)
  • Zest from 1 lemon
  • ⅛ tsp almond extract
  • ½ cup dairy-free milk of choice, plus more to thin if necessary
  • Optional: 2 cups of spinach, 1 scoop protein powder of choice, 1 tbsp chia seeds


In a large high-powered blender, add in all ingredients and blend on high for 1-2 minutes or until all ingredients are well combined. If necessary, add in more almond milk to thin the smoothie. Garnish with lemon zest and more blueberries and granola.

“Blueberries are abundant in anti-inflammatory compounds that can help ease arthritis pain. Add a spoonful of chia seeds for a dose of omega-3 fatty acids – another inflammation fighter.” – Emily

Peanut butter banana smoothie

This peanut butter banana smoothie recipe will become a staple in your smoothie repertoire! Made up with only six simple ingredients, this smoothie is perfect for anyone with a sweet tooth and those looking for a mid-day pick-me-up snack.

Yields: 2 servings


  • 2 cups frozen sliced bananas
  • ½ cup non-fat Greek yogurt
  • ½ tbsp ground flax seeds
  • 1 cup unsweetened almond milk
  • 1 tsp vanilla extract
  • 2 tbsps all-natural peanut butter


  • Place all ingredients into a high-speed blender.
  • Blend on high until smooth. Add more almond milk as needed and serve immediately.

“Try making this smoothie with kefir instead of Greek yogurt and almond milk. The high concentration of friendly bacteria in kefir may help promote gut health.” – Emily

Which spring smoothie recipe was your favourite? Take a picture of your smoothie and tag us on social media @UHNfoundation.

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