• Amanda

5 Smoothie Recipes...Filling and Simple

Updated: Apr 19

As many people dive head first into #veganuary , I have had several messages on instagram asking what my favourite "filling" smoothies are. I am so glad to receive those messages! I feel that one of the biggest mistakes people make when they go plant-based is #1. Not eating enough calories and #2. Not eating enough fat. These two mistakes lead people to believe that a plant-based lifestyle is not sustainable because they are tired, have low energy and don't feel satisfied. This is also where rumours or beliefs about vegan diets arise because if you aren't eating enough calories, you certainly aren't getting enough nutrients, resulting in some people having low protein or iron levels, amongst other things.

One of the best ways to avoid these pitfalls is to eat frequently, eat a wide array of fruits, vegetables, legumes and whole grain and do your research. Ask nutrition coaches like me, or long time vegans you follow on Instagram, what their go to food choices are. These people have figured out what they need to eat to ensure that their bodies are healthy and happy.

Here I will share 5 of my favourite, simple smoothie recipes to help ensure you are eating enough fruit, veg and healthy fats.

Banana & Peanut Butter

  • 1 Frozen Banana

  • 1/2 Avocado

  • 2 handfulls spinach

  • 1/4 cup oats

  • 1-1 1/2 cups oat milk

  • 1 tbsp Peanut Butter

  • 1 tsp flax or chia seeds

This one is very simple. Combine all ingredients in a high powered blender and blend until smooth. A couple quick notes. If you don't like peanut butter, please feel free to replace it with almond, cashew or sunflower seed butter. If you don't have these on hand, you can also just throw a few raw nuts into the blender as well. Also, I guarantee you will not even notice the spinach in this delicious and smooth treat. Lastly, you don't have to use oat milk, any plant-based milk will do, I just personally find oat milk to produce a creamier result.

Pineapple Coconut

  • 1/2 cup canned full fat coconut milk

  • 1 cup chopped pineapple

  • 1/2 banana

  • 1 tbsp of cashew butter

  • 2 handfulls spinach

  • 1/2 cup water

1/2 cup waterrngredients in a high powered blender and blend until smooth. In this recipe feel free to use fresh, frozen or canned pineapple. If you used canned, ensure that the pineapple isn't in a syrup. If you do not have cashew butter, you can also add raw cashews or almonds to the blender. Ensure that you use full fat coconut milk for a creamy flavour. Fat is required by our bodies to ensure cell development as well as many other functions. This tropical treat will help you feel like you're on vacation, even in the midst of our northern winters!

Chocolate Orange

  • 1 frozen banana

  • 1 large orange

  • 1 tbsp cocoa powder

  • 1 cup oat milk

  • 2 handfulls spinach

  • 1 tsp flax seeds

Peel the orange and add to blender along with all other ingredients. Blend until smooth. This recipe is wonderful...hard to go wrong with chocolate orange. For a stronger orange flavour, add 1 tsp of zest from your orange peel. Feel free to use your favourite plant based milk. Cocoa powder is high in polyphenols.... helping to reduce inflammation and fight disease.

Berry Delicious

  • 1 cup berries of choice

  • 1 frozen banana

  • 1/2 lemon juiced

  • 1/2 cup oats

  • 1 tbsp cashew butter

  • 1 cups oat milk

  • 1 tsp chia seeds

Combine all ingredients in a blender and blend until smooth. My personal favourite berries for this recipe are blackberry and raspberry....but there are so many other options out there.

This recipe is high in fibre to help improve digestive health and lemon juice acts as an alkaline in the body, helping to maintain a balanced PH level.

Pomegranate Cherry

  • 1/2 pomegranate

  • 1/2 cup black cherries

  • 1 frozen banana

  • 1 handful spinach

  • 1 cup oat milk

  • 1 tbsp cashew butter

  • 1 tsp flax or chia seeds

This recipe is my favourite. Pomegranates are one of my favourite fruits. And while removing the fruit from the peel can be a bit time consuming, it is worth it! Or you can buy the fruit in ready to go containers at your local market. Again, combine all ingredients and blend until smooth. This one is full of antioxidants helping to prevent and fight cancer.

I hope that you try and enjoy these recipes. Smoothies are such a great way to ensure that you're body is getting everything it needs, while providing you with delicious flavour. These recipes can be used as meal replacements or as a quick snack. For more meal inspiration follow me on instagram @uprootedhealth . Happy snacking friends!



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