Tossing ingredients into a blender and whirring them into a drink might seem wrong to a true foodie, but embracing the smoothie doesn’t mean abandoning proper meals completely. Consider them a replacement for fast food: When you’re on the go or pushing a deadline, instead of grabbing a burger or ordering a pizza, reach for one of these homemade, nutrient-packed meals in a cup instead.
Yields1 Serving
Ingredients
The Green Giant
1 cup broccoli florets
1 cup spinach leaves
1 cup chopped apple
1 ripe banana
½ cup chopped cucumber
½ cup soy milk
½ cup water
Honey to taste
Green Tea Focus Boost
1 tbsp matcha green tea powder
½ cup chia seeds
½ cup almonds
1 peeled lemon segment
1 chopped apple
2 tbsp honey
½ cup whole milk
½ cup cold-brewed green tea
Power Workout
½ cup of oats
1 banana
1 cup milk
1 tbsp peanut butter
1 tsp ground coffee
2 scoops (60 grams) whey protein powder
Pineapple Spice Tea
1 cup chopped pineapple
1 grapefruit, chopped and peeled
Juice of ½ lime
1 cup strong iced tea
½ tsp cinnamon
½ tsp nutmeg
½ cup ice
Honey to taste
Nutty Grain Breakfast
1 cup rolled oats
1 cup bran cereal
1 chopped apple
½ cup almonds
1 tbsp peanut butter
cup whole milk
Sweet Immortality
1 banana
1 cup diced mango
½ cup blueberries
½ cup dark chocolate chips
1 cup whole milk
1 shot espresso
Instructions
The Green Giant
1
Best for: Vegans and people who need more vegetables.
This smoothie is loaded with vitamins and fibre. The banana, apple and soy milk help to balance the bitterness of the raw broccoli and spinach, and provide clean, complex carbohydrates to help you feel full and give you energy throughout the day.
2
Variants: Try it with carrots, bell peppers, celery, or other fresh, crispy vegetables
Green Tea Focus Boost
3
Best for: Lunch under a deadline.
Ordinary green tea boosts energy and reduces stress. Matcha, it’s powdered form, contains a chemical called theanine that actually crosses the blood-brain barrier to relieve anxiety and improve memory and cognition. The chia seeds are packed with B vitamins that boost metabolism and help to keep you awake and alert.
4
Variants: For something on the fresher side, replace the milk with either more brewed green tea or grapefruit juice with a teaspoon of cinnamon.
Power Workout
5
This shake has the perfect balance of protein, fats and clean carbs to help your body repair and refuel after a session at the gym or running track. The oats and bananas provide fibre and slow-burning energy. Whey protein may not be a fresh ingredient, but most supplements contain branched-chain amino acids (BCAAs) which help with muscle, joint and tendon repair.
Pineapple Spice Tea
6
Best for: A day working in the yard.
The sweet pineapple pairs with the tart grapefruit and bitter tea – as well as a few spices – to give this smoothie an exotic flare. Use honey to take the sour edge off, if necessary.
7
Variants: Swap the grapefruit for orange for a milder flavour.
Nutty Grain Breakfast
8
Best for: Morning people.
The oats and bran cereal provide both fibre and slow-burning carbohydrates, while the apple gives a quicker energy boost to get your day started. The almonds, milk and peanut butter provide additional energy, plus vitamins and fats.
9
Variants: In lieu of eggs and bacon, add a scoop of whey protein powder, even if you won’t be hitting the gym.
Sweet Immortality
10
Best for: Lunch for people with a sweet tooth.
Research suggests coffee drinkers seem to live longer, and with the blueberries and chocolate, this smoothie is loaded with age-defying antioxidants. Mango and blueberry with chocolate and coffee seems like an odd flavour mix, but the creamy banana merges the tastes nicely.
11
Variant: To upgrade this to dessert territory, swap the milk for vanilla ice cream and add two tablespoons of chocolate syrup.
- Tags: #drinks
