How to make healthy smoothies

October 9, 2015

Though often high in calories, smoothies have become popular with North Americans as a way to get high-quality nutrition in a glass. They are quick to make and a great way to give calcium to the kids; they can be ideal for a quick breakfast or a beneficial drink before or after a strenuous workout. Here are some tips on making healthy smoothies that will help your through your day.

How to make healthy smoothies

Getting started

  • All you need is a blender or food processor, fruits or vegetables, and yogourt or milk.
  • Whirl it all up for a drink that is rich with vitamins, minerals, antioxidants, and great taste.
  • Ideally it should contain a variety of foods and nutrients: vegetables and fruits, milk and milk products, a protein source, and grains.

Making smoothies

  • You can make smoothies out of any combination of things, but typically they include milk and/or yogurt, fruits or vegetables, either fresh, canned, or frozen, and sometimes juice.
  • The milk provides calcium, vitamin D, riboflavin, potassium, and more. With 250 millilitres (one cup) of milk you get 300 milligrams of calcium, 30 percent of the daily requirement, as well as 100 international units (IU) of vitamin D and 380 milligrams of potassium.
  • If you are allergic to cow's milk or prefer not to drink it, you can use a fortified soy or rice beverage or even goat's milk.
  • The fruits or vegetables provide vitamin C, folate, beta carotene, bioflavonoids, and other antioxidants.
  • The healthfulness of your smoothie can be boosted even further by adding a bit of wheat germ, flax, bran cereal, tofu, skim milk powder, some peanut butter, or even molasses.
  • Making smoothies does not have to be complicated; check your refrigerator for any usable leftovers such as last night's fruit cocktail.
  • Experiment with different flavours — sweet, tart, or a combination. If you are making an eggnog-style smoothie, don't use raw eggs because of the risk of salmonella poisoning. Go for a pasteurized egg substitute instead.


  • An excellent source of calcium.
  • Fruits and vegetables add vitamins, minerals,and phytochemicals.
  • A fast, tasty, nutritious breakfast or snack food.


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