Owner Catherine CrosbieHello! Catherine here. I’m starting a new series of blog articles on the Body Blog that’s all about nutritious and delicious food. The first recipes I’m going to share are for my favourite smoothies. They’re both easy and healthy and I’d love for you to try them. My smoothie recipes are all vegetarian, gluten-free, and you can easily make them vegan if you wish. You can also easily reduce the sugar content to make low-sugar smoothies.

Keep In Mind…

While you’re reading, please keep in mind that this series is all about sharing ideas for nutritious and delicious food to encourage a healthy lifestyle. While Body Works uses technology to help clients reach their body goals, I’m not a dietician and I’m not making food recommendations. The recipes I’ll be sharing will each fit various lifestyle diets (ex. low-sugar, low-carb, vegetarian, etc.) and I’m letting you determine the best way to fuel your body. If you think you would benefit from speaking with a Registered Dietician, please reach out – I can recommend a good one here in Halifax, Nova Scotia who I have used myself. She works virtually and in-person.

The Key To Good Smoothies

Back to the smoothies. I’ve been trying different smoothie recipes for a long time, but after many attempts, I was never very satisfied with what I had created. I loved the idea of smoothies – a tasty, healthy, and drinkable meal or meal component that I could enjoy on the go if I wanted – but they never tasted that good. They were also a bit complicated… Peanut butter, banana, cocoa powder, yoghurt, protein powder, blah blah blah. I finally feel like I’ve discovered the key to good smoothies: keep it simple.

These days, my smoothies only have about 3 ingredients including fruit, kefir milk, and water. Yup, it’s that simple. I can actually look forward to making and drinking these. These smoothies help me get at least one serving of fruit when otherwise, I might not get any. The kefir also gives me protein and probiotics.

About Probiotics

Probiotics are live bacteria and yeasts that are good for your digestive system and overall health. They help to reduce inflammation, keep your bowels regular, fight off unfriendly gut bacteria, and boost your immunity. You can get probiotics from other fermented foods like miso, yoghurt, cottage cheese, kombucha, sauerkraut, kimchi, and pickles.

About Kefir

Like yoghurt, kefir comes in plain (unsweetened) and flavoured (sweetened) variations. You can also get plant-based kefir (made with plant-based milk like coconut milk) or dairy kefir. For my recipes, I use flavoured kefir that compliments the fruit that I’m using because I think it enhances the taste. However, you can substitute flavoured kefir for plain kefir if you don’t like as much sweetness or you’re trying to reduce your sugar intake. I also use dairy kefir, but you can just as easily use a plant-based kefir to make this recipe vegan.

Easy Feel Good SmoothiesHow To Make The Smoothies

Below are the two smoothies that I make most often for myself and my family. Each recipe makes two large servings.

Mango Banana Smoothie Ingredients

  • About 1 cup of frozen mango
  • 1 ripe banana
  • 1.5 cups of mango kefir
  • Enough water to make it a drinkable consistency – ¼ cup, give or take

Berry Banana Smoothie Ingredients

  • About 1 cup of frozen berries (the bag I buy is a mix of strawberries, blackberries, raspberries, and blueberries)
  • 1 ripe banana
  • 1.5 cups of strawberry kefir
  • Enough water to make it a drinkable consistency – ¼ cup, give or take

I’m not that crazy about bananas, but personally, I really like adding them to smoothies. If I don’t have a ripe banana, I just omit it and include more frozen fruit.

Note: For a smoothie that is lower in sugar, your best bet is to make the Berry Banana Smoothie, but replace the banana with more berries and use plain kefir instead of flavoured. It will still have natural sugar from the berries, but not so much. Banana and mango on the other hand are high in sugar.

Make It Fancy

Using the ingredients above makes these smoothies perfect as is, but there are a couple of optional ingredients you can include. One of them is ground chia seeds. Adding two servings (3 tablespoons) of ground chia seeds to the blender will add 5 more grams of fiber to the whole thing, or 2.5 grams of fiber to each serving. It will also add more antioxidants. I prefer ground chia as opposed to the full seeds because they’re easier for the body to digest. They also make for a smoother consistency in a smoothie.

Another optional ingredient is collagen powder. At Body Works, we sell Bend Beauty’s Marine Collagen + Co-Factors in unflavoured, strawberry, and coconut. It’s a great local product that enhances an anti-aging skincare regime. Include one serving of any flavour to the blender for your daily dose or this ingestible skincare. By the way, if you’re looking to improve your skincare game, get in touch. We’d be happy to help you select the right products according to your goals.

What To Do

All you do is put the smoothie ingredients in a blender, blend until smooth, and serve in a tall glass. Yum!

I often have about half a serving of smoothie with my breakfast, or I enjoy some as a post-lunch dessert. These smoothies also make the perfect snack for my young kids. Hot tip: you can buy popsicle molds and/or freezie sleeves on Amazon and turn leftover smoothie into popsicles or frozen smoothie tubes – a perfect, healthy treat during warm weather.

If you give these recipes a go, let us know what you think! Send us an email at info@bodyworksmedspa.ca or a DM on our Instagram @bodyworksmedspawellness.

And if you find yourself interested in using technology to reduce fat and/or build muscle, Body Works can help. Exilis Ultra and Emsculpt Neo are two great technology options. We use some of the most state-of-the-art aesthetic and wellness devices, and we love working with people on their body shaping goals. Call 902-405-0858 to book a free consultation, or click here to book a free consultation online.

By Published On: April 24, 2024Categories: Recipes