How to Build the Perfect Smoothie

Smoothies are a delicious, quick and easy to make. They’re also a great source of vitamins and nutrients. There are hundreds of possible smoothie combinations! Have fun creating your own by following the guidelines bellow.

1. Choose one serving of liquid (1 cup) as a base.

  • Water
  • Milk (low fat or skim)
  • Fortified Almond Milk
  • Fortified Soy Milk
  • Coconut Water
  • Iced Green Tea

2. Choose three servings of produce (2 fruit, 1 green)

1 serving of fruit = ½ cup

  • Banana
  • Berries
  • Pear/Apple
  • Watermelon
  • Kiwi
  • Peaches
  • Pineapple
  • Mango

1 serving greens = 1 cup

  • Kale
  • Spinach
  • Swiss Chard
  • Dandelion Greens
  • Avocado

3. Choose up to two servings of protein/fibre (one serving = 1Tbsp). These will also add a creamy texture to your smoothie.

  • Yogurt (plain, low-fat)
  • Nut Butter
  • Flax Seeds
  • Chia Seed
  • Oats

4. Sweeten it up

  • Figs
  • Dates
  • Cinnamon
  • Honey
  • Pure Maple Syrup

Once assembled, add your ingredients to your blender and blend for 1-2 minutes or until smooth. Pour yourself a glass and enjoy!

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