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Smoothies are an excellent way to make a quick meal or snack that's packed full of nutrients. The key to making a good smoothie, is to make sure you have a balance of protein, healthy fats and carbohydrate.

Here is a table to help you make a well-balanced smoothie.

Build your own smoothie

Choose one or two items from each category and find what works for you!

Liquid (1-2 cups) – Water or coconut water; Coconut/ almond or hemp milk; Kefir or kombucha; Herbal or green tea.

Base (2 or 3 servings) – Fruits or veggies (dried, fresh, frozen, or cooked); Raw nuts and seeds

Cream – 1 avocado, banana or mango; 1 cup raw coconut meat; 1/4 cup cooked grains or tofu; Handful of raw cashews, almonds or hemp seeds; 1-2 TBSP nut butter (no PB); 1/2 cup yogurt or milk ice cubes

Greens (1-2 cups) – Alfalfa, chard, kale, spinach, romaine; Beet, collard, dandelion greens; Broccoli, pea or radish sprouts; Cilantro, mint or parsley

Energy Boost – 1 TBSP acai or wheatgrass; 1 TBSP chia, hemp or flax seeds; 1 TBSP goji berries; 1/4 tsp spirulina or chlorella; 1 scoop vegan protein powder; 1 TBSP coconut, hemp, flax, avocado, or olive oil

Extra Goodness – Spices: cinnamon, ginger, cayenne, nutmeg, cardamom, turmeric or chili; Herbs: mint, basil, cilantro, or parsley; Zest: lemon, lime or orange; Natural Extracts: vanilla, almond or peppermint; Sweetener: stevia, dates or maple syrup

Adapted from The Blender Girl by Tess Masters


Here are some of my favourite smoothie recipes. Try them out and tweak them according to your liking. If you are looking for more protein (key to blood sugar control and weight management), I recommend adding a scoop of a hypoallergenic vegan protein powder. Avoid whey protein and look for a vegan product that has several sources of protein (such as hemp, rice, and pea).

Tastes-Like-Ice-Cream Kale Smoothie

Serves 2

1/2 cup (120ml) water

1/2 cup (70g) raw unsalted cashews, soaked (for 20 mins)

1 cup (25g) torn-up curly green kale leaves (1 or 2 large leaves with stalk removed, ripped into small pieces), plus more to taste

2 ripe bananas, fresh or frozen

1/4 cup (43g) chopped pitted dates (soaked) or 1 tablespoon pure maple syrup, plus more to taste

1/2 teaspoon alcohol-free vanilla extract

2 cups (250g) ice cubes (a little less if using frozen bananas)

1/2 teaspoon minced ginger, plus more to taste (optional)


Perfect Protein Power Smoothie

Serves 2

1 cup almond milk

1 TBSP vanilla protein powder

3 ripe pears, skin on, cored and diced

2 cups firmly packed baby spinach

1/2 banana

2 TBSP raw almond butter

1 TBSP lime juice

2 tsp minced fresh ginger

1 tsp hemp seeds

Pinch of salt

1 cup ice cubes

1 date, pitted and soaked

Recipes from The Blender Girl   by Tess Masters


Dr. Amy Punké, ND, has a naturopathic practice at Whole Self Wellness Centre, 106 Stellarton Rd., New Glasgow (above Healthy Selection). Visit or call 902-755-1210. 

Organizations: Whole Self Wellness Centre

Geographic location: Stellarton, New Glasgow

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