Top 10 Nutritious Smoothie Recipes

Recipes

Healthy eating

Homme buvant smoothie vert - Man drinking green smoothie

Smoothies are an excellent way to start the day or refresh yourself after a workout. Rich in vitamins, minerals, and fibre, they offer a great way to incorporate more fruits and vegetables into your diet. Here is our selection of easy-to-make smoothie recipes perfect for all tastes.

1. Coffee Smoothie Bowl

Coffee smoothie bowl topped with slivered almonds and granola, presented in a ceramic bowl on a striped tablecloth.

This coffee smoothie bowl combines the energizing benefits of coffee and bananas with the healthy fats from avocado and the fibre from dates. Adding cocoa and powdered peanut butter provides a balanced source of protein and antioxidants. Perfect for an energetic and nutritious start to the day!

2. Strawberry-Rhubarb Protein Smoothie

Pink strawberry and rhubarb protein smoothie in a glass, on a wooden board.

Integrate rhubarb into this delicious smoothie recipe for a touch of tangy freshness. This strawberry-rhubarb protein smoothie is rich in fibre and vitamins K and C, promoting good digestion and bone health (1). The strawberries add a boost of antioxidants, offering a nutritious and invigorating option (2).

3. Kombucha, Ginger, Pineapple, and Spinach Smoothie

Green kombucha smoothie in a clear glass on a blue textile, with a lime slice.

This kombucha smoothie is rich in vitamins, fibre, protein, and probiotics. Spinach can strengthen the immune system, kombucha and Greek yogurt support digestion, and pineapple adds a dose of vitamin C (3). Chia and flax seeds provide omega-3s for heart health (4). Perfect for a revitalizing breakfast or snack.

4. Refreshing Mango, Carrot, and Turmeric Smoothie

Refreshing mango, carrot, and turmeric smoothie in a glass with a bamboo straw, presented on a wooden tray.

This vibrant and nourishing smoothie is ideal for adding a dose of freshness and vitality to your day. With chunks of frozen mango and unsweetened soy beverage, it offers a creamy base. Carrots add subtle sweetness and extra fibre, while lime or lemon juice adds a refreshing tang.

5. Local Berry Smoothie Bowl

Red raspberry, banana, blueberry, and granola smoothie bowl on a rustic wooden tray.

This local berry smoothie bowl is a real concentration of flavours and nutritional benefits. Made with frozen berries, it is rich in antioxidants, promoting cellular protection and heart health (5).

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6. Pre-Workout Smoothie

Energizing green smoothie served in a clear glass on a marble table, next to ice cubes and matcha powder.

This pre-workout smoothie combines key ingredients to optimize your performance. The banana provides quick carbs and potassium, helping to prevent muscle cramps (6). Matcha powder (or instant coffee) offers a dose of caffeine to increase endurance and focus.

7. Choco-Banana Meal Smoothie

Chocolate and strawberry smoothie in a glass bottle with a metal straw, surrounded by fresh strawberries on a gray cloth.

This nourishing smoothie is a true ally for your energy and recovery. The textured vegetable protein supports your muscles, while cocoa adds a touch of antioxidants. Almond butter provides essential healthy fats. The ripe banana, rich in quick carbs and potassium, and the unsweetened soy beverage, containing protein and calcium, complete this perfect blend to maximize energy and recovery before exercise (6).

8. Raspberry-Basil Smoothie Cubes

Pink berry and chia seed smoothie topped with a basil leaf, served in a clear glass on a gray background.

This smoothie in cubes is rich in antioxidants thanks to raspberries, and chia seeds provide fibre and omega-3s for heart health (5). Bananas offer energy and potassium, while protein powder supports muscle recovery. To top it off, basil leaves add a delicate and surprising note of freshness.

9. Protein-Packed Peach Green Smoothie

Energizing green smoothie in a handheld glass surrounded by fresh basil leaves and a half pink grapefruit on a floral textile.

This green smoothie is perfect after a workout, combining unsweetened soy beverage and protein powder for muscle repair. Spinach and flax seeds provide fibre and omega-3s, while banana and peaches offer quick carbs and antioxidants.

10. Protein Smoothie with Mango, Ginger, and White Beans

Protein smoothie with mango, ginger, and white beans in a glass bottle with a reusable straw, accompanied by white beans and bananas.

This protein smoothie combines banana and mango for energetic carbs and vitamins. White beans and Greek yogurt provide protein and fibre, promoting satiety and muscle recovery. Ginger and turmeric, with their anti-inflammatory and antioxidant properties, complete this recipe for a delicious and health-beneficial drink!

Customize Your Smoothies with Your Dietitians Advice

Our top 10 smoothie recipes offer delicious and nutritious options to start your day in great shape. Each recipe is designed to provide the perfect balance of vitamins, minerals, and fibre. For personalized advice and support tailored to your needs, book an appointment with a registered dietitian nutritionist from TeamNutrition. Together, we can create customized smoothies to optimize your health and well-being.

References

Wharton, S., Sinclair, J., McCallum, K., & Cloutier, M. (2021). Oxalate bioaccessibility in raw and cooked rhubarb (Rheum Rhabarbarum L.) during in vitro digestion, Impact of COVID-19 on food consumption and diet-related behavior in Canada. 160, 105159. https://www.sciencedirect.com/science/article/abs/pii/S0889157520313533
Kuhnle, G. G. C., & Mason, G. (2015). The Healthy Effects of Strawberry Polyphenols: Which Strategy behind Antioxidant Capacity?, Dietary isoflavones and their metabolism in the gut. 55(7), 970-988. https://www.tandfonline.com/doi/abs/10.1080/10408398.2015.1051919
Stephen, J., Manoharan, D., & Radhakrishnan, M. (2023). Immune boosting functional components of natural foods and its health benefits. Food Production, Processing and Nutrition, 5(61). https://link.springer.com/article/10.1186/s43014-023-00178-5
Agarwal, A., Rizwana, Tripathi, A. D., Kumar, T., Sharma, K. P., & Patel, S. K. S. (2023). Nutritional and Functional New Perspectives and Potential Health Benefits of Quinoa and Chia Seeds. Natural Antioxidants: Advances and Opportunities for Healthy and Sustainable Food Systems 12(7), 1413 https://www.mdpi.com/2076-3921/12/7/1413
Chen, J., Guo, X., Pan, X., & Chen, G. (2021). Berry polyphenols and human health: evidence of antioxidant, anti-inflammatory, microbiota modulation, and cell-protecting effects, ScienceDirect, 111, 753-764. https://www.sciencedirect.com/science/article/pii/S2214799321001028
Levin, M. C. (2023). Crampes musculaires. Dans Manuels Merck pour le grand public. Accessed at : https://www.merckmanuals.com/fr-ca/accueil/troubles-du-cerveau,-de-la-moelle-%C3%A9pini%C3%A8re-et-des-nerfs/sympt%C3%B4mes-des-maladies-du-cerveau,-de-la-moelle-%C3%A9pini%C3%A8re-et-des-nerfs/crampes-musculaires