September Smoothies


Coming up with new, quick, and easy ideas for breakfast and/ or snacks can sometimes be a challenge.  Considering the number of daily servings of fruits and vegetables that are recommended in Canada’s Food Guide – it can be difficult to get all of those servings in!    Smoothies are a fun and easy way to get your fruits and vegetables (and you fiber too!).

An all around good for everyone treat – smoothies can also make those saturday morning treks to the studio a little more interesting for everyone.  One for the dancer, one for the parent driving the dancer, and, of course, the teachers need energy too!

Contributing dietitian Jorie Janzen has some delicious smoothie recommendations to add to your repertoire of breakfast and snack ideas.   We encourage our teen readers to give these recipes a try – they are so simple you can mix them on your own!   Try your own spin on the mix of fruits – maybe even venture into the exciting unknown and throw in some spinach (you cannot even taste it!) and cross one leafy green off your list of vegetable servings for the day.

You don’t do dairy?   Try soy, almond , or hemp milk!  Do you get enough dairy?  Try using a fruit juice and adding ice to the mix to make your smoothie a cool, fruity treat. Be creative!

In the comment section below:   Share you favorite smoothie combinations!


Quick Shakes for on the Go Nutrition

Friendly Flax Smoothie

Serves 1


1 cup low-fat milk or calcium fortified soy milk

½ cup mixed berries

½ banana

1 tbsp ground flaxseed


In blender, combine all ingredients and puree until thick and frothy.


Very Berry Smoothie

Serves 1


½ cup low-fat milk or calcium fortified soy milk

½ cup low-fat plain yogurt

¾ cup strawberries

½ cup blueberries


In blender, combine milk, yogurt, strawberries, blueberries; puree until thick and frothy.



(Dietitian’s of Canada: Cook Great Food)

1              banana

1 cup         fresh or frozen berries

1 cup         milk or vanilla-flavored soy beverage

¾ cup        lower-fat vanilla yogurt (or other flavor that complements berries)


  1. In a blender, liquefy fruit with asmall amount of the milk.
  2. Add remaining milk and yogurt;  blend until smooth.

If the shake is too thick, add extra milk or soy beverage.