Five-Step Smoothie Formula

It’s Summertime! Sun’s Out, Smoothies Out!

If you want to spend your summer sipping on a nourishing, refreshing beverage - look no further.
Beyond its refreshing taste, smoothies are an excellent nutrient vehicle for those with swallowing difficulty, sensory issues, low appetite, or are simply on-the-go.
We have a simple 5-step smoothie formula + recipes that are simple, nutrient-loaded and most importantly - packed with flavour.

Smoothies are a low-effort vehicle to incorporate essential nutrients!

Whether you have swallowing difficulty, sensory challenges and food aversions, are recovering from disordered eating and prefer lower-volume foods for now, or are constantly on-the-go - smoothies can fill the nutritional gap.

We did the hard work for you and created a no-fail, flexible smoothie formula that will nail it every. single. time.

You can use the formula as a foundation and then get creative by experimenting with different fruits, vegetables, and add-ins to create your own unique smoothie creations.

A Fool-proof 5-Step Smoothie Formula

Liquid + Produce + Fat + Protein + Flavour Enhancers

Step 1: Add a Liquid

The first thing you’ll want to do is add 1-1 1/2 cups of a liquid into the blender. Options include milk or milk alternatives, coconut water, juice or water. If you’re looking for a thicker texture, try 2%-3.25% cow’s milk or plant-based milks like coconut, oat, and soy.

Step 2: Add Produce

Aka, add the beautiful colours and nutritional powerhouses. Load up your blender with 1-1 1/2 of fruits, vegetables, or a combination of both. A few fan favourites for fruit include frozen berries, mangoes, bananas, avocados, pineapple. For veggies - you can start with spinach as it barely impacts the flavour, and then move on to explore cauliflower, zucchini, even squash! Fresh or frozen are both great options.

Step 3: Add a Fat

Fats add a nice hint of creaminess and satiation. Easy pantry staples like 1-2 tbsp of nut/seed butters, ground flax, chia seeds or hemp seeds do a great job. If you have frozen or fresh avocados - about 1/4 cup of that works great as well!

Step 4: Add a Protein Booster

Ever feel like your smoothie “goes right through you?” It’s likely missing protein - a superstar ingredient for fullness. For a quick and easy protein fix, add 1 scoop of protein powder, 3 tbsp of hemp hearts, or 1/2 - 3/4 cups of either silken tofu, cottage cheese or Greek yogurt.

Step 5: Add Flavour Enhancers

Here’s where you get to add the fun and flavour. Spice things up with some cinnamon or nutmeg, throw in some grated zest from a lemon or lime, toss in some coconut flakes or oats, or even some fresh herbs like mint or basil for that extra burst of flavour.

If you prefer a creamier texture, try adding some silken tofu (bonus points for extra protein) or a few spoons of thick yogurt (protein and calcium). This makes the smoothie ultra-smooth and delicious.

We included three of our own smoothies creations below for some inspiration, so you can start there then switch it up and try a new recipe every time. Hungry for more? We also have a Free PCOS-Friendly Smoothie Booklet for you to download.

Delicious and Nutritious Smoothies

Low FODMAP Tropical Green Smoothie

This refreshing and energizing smoothie is packed with iron-rich foods like spinach, plus lemon zest and pineapple for Vitamin C to help with absorption. BONUS - this recipe is FODMAP friendly and is perfect for those with IBS looking to avoid the bloat!

Ingredients:

1 1/2 cups coconut milk
1 cup of spinach
1/2 cup pineapple
1 banana
3 tbsp hemp seeds
1 tbsp lemon zest

Low FODMAP Creamy Golden Smoothie

This nourishing smoothie is filled of nutrients like Vitamins A & C. The turmeric and ginger add anti-inflammatory properties while the black pepper enhances the absorption of the turmeric. This smoothie is also a FODMAP friendly recipe and perfect for those looking for a flavourful start to their day - with an added kick of spice.

Ingredients:

1.5 cups coconut milk
1 banana
1/4 cup pineapple
1/4 cup shredded carrots
1 tbsp turmeric, grated
1 tsp ginger, grated
pinch of black pepper

Berry Blast Smoothie

This berry delicious smoothie full of antioxidants is the perfect way to start your day or enjoy as a mid-day snack. With added protein and fibre from the Greek yogurt and hemp hearts, this smoothie will keep you full and satisfied.

Ingredients:

1 1/2 cup almond milk
1 cup mixed berries (blueberries, strawberries, raspberries, blackberries)
1/4 cup plain Greek yogurt
3 tbsp hemp hearts
1 tbsp fresh mint

Now the real question is, which one will you try first?

Hi! I’m Trista

A Registered Dietitian and reproductive health expert. I’m here to help you gain confidence to overcome your Polycystic Ovary Syndrome and digestive health woes, while bettering your relationship with food.