Smoothies
Smoothies are a fantastic breakfast or snack option that is quick and yummy. Kids can be super fussy and dislike eating vegetables but I sneak in some goodness by adding Kale and Spinach to our smoothies (sneaky mum!!).
You can add just about anything that you like. Here are some good base ingredients. Experiment and create your own or try some of our favourite recipes below!
Bananas (frozen or fresh)
Berries like Mixed, Raspberries, Blueberries, Strawberries (frozen or fresh)
Any fruit you fancy really like Mango, Passionfruit, Peaches, Apple
Green leaves like Kale or Spinach
Vegetables like Cucumber, Celery, Beetroot, Ginger
Seeds like Chia, pumpkin or sunflower
Natural Yoghurt
Liquid like plain water, coconut water, almond milk, cows milk, coconut milk or juice like orange juice
Nuts like walnuts, peanuts, cashew, almond
Avocado
Nut Butter
LSA
Oats
Tofu
Coconut
Sweetener like honey, maple syrup or stevia
Sprinkle smoothies with things like Cacao nibs, nuts, seeds or goji berries.
Fridge Smoothies
Serves 1
Calories per serve approx 320
Ingredients:
1/4 cup rolled oats
1 1/2 tsp chia seeds
3/4-1 cup milk of your choice
1/4 cup greek or coconut yogurt
1/4 tsp vanilla extract
1 tsp honey or maple syrup
1-2 – 1 cup fruit (fresh/canned or frozen) of your choice
1. Add oats and chia seeds to blender and blend into flour. Add milk and blend, making sure the flour is well mixed into the milk.
2. Add yogurt, fruit (if using) and vanilla extract. Blend until smooth.
3. Transfer into a container and refrigerate for minimum 4hrs.
4. This will keep for 2-3 days. Shake before drinking.
Sweet Coco Beet Smoothie
Serves: 2
Calories per serve: 245cal
Time to make: 5 mins
GF DF V V+
INGREDIENTS
- 1 cup (250ml) coconut water
- 1 slice of pineapple (fresh or canned in natural juice)
- 1/2 cup strawberries (fresh or frozen)
- 1/3 golden beetroot (can use a purple beetroot)
DIRECTIONS
- Wash all produce well.
- Remove outer rind from pineapple
- Add all ingredients to blender and blend on high for 45-60 seconds until smooth
Raspberry Smoothie
Serves: 2
Calories per serve: 100cal
Time to make: 5 mins
GF (DF) V V+
INGREDIENTS
- 150g raspberries, fresh or frozen
- 100g natural or greek yoghurt (DF coconut yoghurt)
- 125ml milk/trim/non-dairy/water
- Optional drizzle of honey and berries to serve
DIRECTIONS
- Combine Raspberries, yoghurt and milk in a food processor.
- Process until smooth. Top with extra raspberries and honey, if you like.
Orange Coconut Chia Smoothie
Serves: 1
Calories per serve: 330cal
Time to make: 5 mins
GF (DF) V V+
INGREDIENTS
- 2 oranges
- 1 teaspoon honey
- 1 cup (250 ml) coconut milk
- 1 large handful of ice
- 1 teaspoon chia seeds
- 1 teaspoon fresh ginger
- ½ teaspoon cinnamon
- 1 teaspoon natural vanilla extract
- Pinch of cardamom (optional)
- Pinch of ground clove powder (optional)
- Pinch of nutmeg (optional)
DIRECTIONS
- Peel oranges then chop into 4 quarters and remove seeds.
- Add all ingredients into the blender and blend on high for 45 – 60 seconds until smooth.
Salted Caramel Smoothie
Serves: 1
Calories per serve: 330cal
Time to make: 5 mins
GF DF V V+
INGREDIENTS
• 1 cup (250 ml) DF coconut/soy/almond milk
• 1 frozen banana
• 2 dates
• Pinch of salt
• 1 large handful of ice
DIRECTIONS
1 Remove the pits in the dates and peel the banana.
2 Add all ingredients into the blender.
3 Blend on high for 45 – 60 seconds until smooth and enjoy!
Old-school Banana Milk Shake Smoothie
Serves: 1
Calories per serve: 250cal
Time to make: 5 mins
GF (DF) V V+
INGREDIENTS
• 1 cup (250 ml) milk or non dairy milk
- 2 tablespoons (30ml) greek yoghurt or natural unsweetened (or DF coconut yoghurt)
• 1 frozen banana
• 1 teaspoon maple syrup or honey (to taste)
• Pinch of cinnamon
• 1 large handful of ice
DIRECTIONS
1 Add all ingredients into the blender.
2 Blend on high for 45 – 60 seconds until smooth and enjoy!
Oatmeal Cookie Smoothie
Serves: 2
Calories per serve: 180cal
Time to make: 2 mins
GF DF V V+
INGREDIENTS
• 2 whole bananas (frozen)
• ¼ cup wholegrain oats (GF oats)
• ¼ nondairy milk
• ½ teaspoon cinnamon
• A dash of ground cardamom (optional)
• 1 tablespoon raisins
DIRECTIONS
1 Combine all ingredients together in a blender and whiz until smooth and creamy, adding extra non-dairy milk as necessary to achieve desired consistency. If using unsweetened non-dairy milk, add another 1 tablespoon raisins. Garnish with a dash of cardamon or cinnamon if desired.
Strawberry Oat Smoothie
Serves: 2
Calories per serve: 350cal
Time to make: 10 mins
GF DF V V+
INGREDIENTS
- 1 cup strawberries (or other fresh/ frozen berries if no strawberries)
- 1 banana
- 1/2 cup wholegrain oats (GF oats)
- 1 tablespoon almonds
- 1 teaspoon maple syrup
- 1 cup plain yoghurt (DF yoghurt)
- 2 cups milk (non dairy milk)
DIRECTIONS
- Blend until smooth. Top with chopped nuts (optional not included in calories)
- Enjoy
Mint Chocolate Chip Smoothie
Serves: 2
Calories per serve: 350cal
Time to make: 10 mins
GF DF V V+
INGREDIENTS
- 1/2 cup boiling water
- 1 peppermint tea bag
- 1/2 cup non dairy milk
- 2 cups spinach
- 1 medium frozen banana
- 6 ice cubes
- 3 tablespoons chocolate chips (GF non-dairy)
DIRECTIONS
To be prepared at least 30 minutes in advance:
- Steep the teabag in the 1/2 cup boiling water until ready to use in the smoothie so that it’s really concentrated. Wait until the water has cooled, about 30 minutes. I just make my tea at night and let it sit on the counter overnight.
- Place all ingredients but chocolate chips in your blender in the order of the ingredients listed. Blend for 30 seconds or until smooth.
- Drop in half of the chocolate chips and pulse quickly.
- Pour into a glass and top with leftover chocolate.
Sunshine Smoothie
Serves: 3
Calories per serve: 170cal
Time to make: 5mins
GF DF V V+
INGREDIENTS
- 500ml carrot juice, chilled
- 200g pineapple (fresh or canned)
- 2 bananas, broken into chunks
- Small piece ginger, peeled
- 20g cashew nuts
- Juice 1 lime
DIRECTIONS
- Put the ingredients in a blender and whizz until smooth. Drink straight away or pour into a bottle to drink on the go.
Breakfast Super Smoothie
Serves: 2
Calories per serve: 300 cal
Time to make: 5-10 mins
GF DF V V+
INGREDIENTS
- 1 banana frozen sliced
- 1 pitted date, chopped
- 1 tablespoon chia seeds
- 500ml (2 cups) milk (non dairy milk)
- 75g spinach or kale leaves
DIRECTIONS
1 Put all the ingredients in a blender, blend till smooth and serve.
Avocado and Berry Power Smoothie
Serves: 2
Calories per serve: 250cal
Time to make: 5mins
GF DF V V+
INGREDIENTS
1/2 firm ripe avocado, peeled
125g frozen mixed berries
325ml milk of your choice
2 tsp honey
1 tbsp LSA meal
DIRECTIONS
- Place all ingredients in a blender and blend until smooth and creamy. Divide between 2 glasses, serve immediately.
Green Tea, Blueberry and Banana Smoothie
Serves: 2
Calories per serve: 350cal
Time to make: 10 mins
GF DF V V+
INGREDIENTS
- 3 tablespoons water
- 1 green tea bag
- 2 teaspoons honey
- 1 1/2 cups frozen blueberries
- 1/2 banana
- 3/4 cup vanilla non dairy milk
DIRECTIONS
- Add hot water to the tea bag and leave to brew for 3 minutes.
- Remove tea bag. Stir honey into tea until it dissolves.
- Put tea and all other ingredients in a blender and blend until smooth.
- Enjoy
Mango and Banana Smoothie
Serves Makes 1 Litre
Calories 418 (for the 1litre)
1 medium Mango, peeled and chopped
1 Banana
500 ml Orange juice
Ice cubes
Blend till smooth
Peanut Butter and Jam Smoothie
Serves 2
Calories per serve 354
1 frozen Banana
¼ cup Peanut Butter (or nut butter)
3 cups Almond Milk
1 cup frozen Mixed Berries
Top with
1 Tbsp Cacao nibs
1 Tbsp chopped Peanuts
Blend till smooth
Sprinkle with topping
Coconut Berry Smoothie
Serves 2
Calories per serve 259
1 frozen Banana
1 cup frozen Mixed Berries
1 cup of lite coconut milk, chilled
1 cup filtered water
1 ½ Tbsp Lemon Juice
2 Tbsp Seeds (Sunflower, pumpkin, chia)
2 Tbsp shredded Coconut
Blend till smooth
Avocado Super Smoothie
Serves 2
Calories per serve 225
2 cups frozen Mixed Berries
1 ½ to 2 cups chopped Spinach or Kale leaves
1 Firm ripe Avocado
1 ½ cups Water
1 ½ – 2 Tbls Liquid honey or apple syrup
Blend until smooth
Raspberry and Avocado Smoothie
Serves 2
Calories per serve: 329
1 ½ – 2 cups Frozen Raspberries
1 Firm Ripe Avocado
1 Frozen Banana
1 ½ cups Milk (Cow, Almond, Soy)
2-3 tsp Runny Honey
Blend till smooth
Pear and Vanilla Smoothie
Serves 1
Calories per serve approximately 299cal
INGREDIENTS
- 1 pear
- 200ml almond milk
- 1/2 cup of spinach
- 1/4 cup of oats
- 1 tablespoon almond butter
- 1/2 teaspoon of vanilla extract
DIRECTIONS
- Slice the pear into pieces, discarding the core. Then place all the ingredients in a blender and blend until smooth and creamy – you may need to put it onto it’s highest speed to fully blend the oats.
Feijoa, Pear and Ginger Smoothie
Serves: 2
Calories per serve: 263cal
Time to make: 5-10 mins
INGREDIENTS
- 1 pear
- 2 feijoas
- 1 frozen banana
- 1T ground ginger
- 1t ground cinnamon
- 2t chia seeds (optional)
- 1T flaxseeds (optional)
- 1/2 cup coconut yoghurt (greek yoghurt)
- water
- 6 ice cubes
DIRECTIONS
- Place all the ingredients into a blender and blend until smooth.
- Pour into glasses and serve.
Green Colada
Serves: 2
Calories per serve: 267
Time to make: 5-10 mins
INGREDIENTS
- 2 cups Pineapples, fresh and ripe, or use canned pineapple, chopped
- 1 1/2 cups Spinach leaves
- 1 Banana
- 1 Lime, juice of
- 1/3 cup Coconut milk or coconut cream
- 1 tablespoon liquid honey
- 6 ice cubes
- 1/3 cup Water
DIRECTIONS
- Place all the ingredients into a blender and blend until smooth.
- Pour into glasses and serve.
Kiwi-Mint Smoothie
Serves: 2
Calories per serve: cal
Time to make: 10 mins
INGREDIENTS
- 2 kiwis
- 1 banana
- 2 cups fresh baby spinach (or other leafy green)
- 4 mint leaves
- 1/2 cup water
DIRECTIONS
- Put all the ingredients in a blender, blend till smooth and serve.
Green Bunny Smoothie
Serves: 1
Calories per serve: 190 cal
Time to make: 5 mins
GF V
INGREDIENTS
- ½ banana
- 1 carrot
- 1 stalk celery
- 1 cup (30 g) spinach
- 1 inch (2.5 cm) piece of ginger
- ¼ lemon, peeled
- 1 tsp coconut oil
- 1 cup (250 ml) water or unsweetened almond milk
DIRECTIONS
- Wash and prepare ingredients.
- Add all ingredients to the blender and blend on high for 45-60 seconds or until well mixed.
- Serve and enjoy!