10
Oatmeal Breakfast Smoothie
Kids will love this alternative
to a bowl of oatmeal.
Makes about 2 cups (500 ml)
½
cup (125 ml) frozen blueberries
1
banana, cut into 2-inch (5 cm) pieces
1
tablespoon (15 ml) flax oil
1
tablespoon (15 ml) pure maple syrup
½
teaspoon (2.5 ml) ground cinnamon
1
cup (250 ml) oat milk
1. Put all of the ingredients, in the order listed,
into the mixing beaker.
2. Blend until smooth, about 30 to 45 seconds.
3. Serve immediately.
Nutritional information per serving (1 cup [250 ml]):
Calories 172 (31% from fat) • carb. 29g • pro. 3g
• fat 6g • sat. fat 1g • chol. 0mg • sod. 39mg
• calc. 18mg • fiber 4g
Detox Smoothie
Chock-full of goodness to
keep you full and healthy.
Makes about 2 servings
½
cup (125 ml) frozen cubed mango
½
cup (125 ml) frozen blueberries
1
ripe banana, broken into 2 to 3 pieces
1
cup (250 ml) baby spinach
½
teaspoon (2.5 ml) spirulina
¾
cup (175 ml) nondairy milk or juice
1. Put all of the ingredients, in the order listed,
into the mixing beaker.
2. Blend until smooth, about 45 seconds.
3. Serve immediately.
Nutritional information per serving:
Calories 381 (38% from fat) • carb. 58g
• pro. 1g • fat 16g • sat. fat 12g • chol. 0mg
• sod. 193mg • calc. 88mg • fiber 5g
Açai Bowl
This antioxidant-rich smoothie bowl is perfect
for breakfast or an afternoon snack.
Makes 1 serving
½
cup (125 ml) frozen cubed mango
½
cup (125 ml) frozen blueberries
1
ripe banana, broken into 2 to 3 pieces
1
teaspoon (5 ml) açai powder
½
cup (125 ml) rice milk
(or any nondairy milk)
½
cup (125 ml) fresh berries
¼ cup (60 ml) granola and/or mixed nuts
and seeds
1. Put the frozen mango, berries, banana, açai
powder with the rice milk into the mixing
beaker.
2. Blend well by using a gentle up-and-down
motion until smooth, about 1 minute.
3. Pour into a bowl and top with fresh berries
and granola and/or mixed nuts and seeds.
4. Serve immediately.
Nutritional information per serving:
Calories 397 (15% from fat) • carb. 85g • pro. 8g
• fat 5g • sat. fat 1g • chol. 0mg • sod. 52mg
• calc. 27mg • fiber 9g
Strawberry Yogurt
Smoothie Bowl
The combination of strawberries and
vanilla yogurt make a tangy and sweet base
for this bowl. Add favourite toppings to
the ones that are recommended.
Makes 1 serving
1
cup (250 ml) frozen strawberries
1
cup (250 ml) fresh strawberries
½
cup (125 ml) vanilla yogurt
½
teaspoon (2.5 ml) pure vanilla extract
Pinch sea salt
¼
cup (60 ml) rice milk
2
tablespoons (30 ml) chopped walnuts
1
tablespoon (15 ml) flaked coconut
¼
cup (60 ml) sliced fresh fruit or berries
