• Don’t feel like eating eggs or oatmeal in this heat? You’d rather have something fresh and colorful? Smoothies are the perfect solution for a snack or meal! They’re a real treat and satisfying ones at that.

    GOOD TO KNOW: For a complete and filling smoothie, especially at breakfast time, you’ll need these three essential ingredients: cereal grains, a source of protein, and, of course, fruits or veggies!

    Cereal Grains

    Whole grains provide carbohydrates, fibers, B vitamins and minerals. Oat is often used in smoothies: it’s an economical option that provides a rich and dense texture. Other seeds, such as hemp, flax or chia, are also fine.

    Protein : A Must for A Perfect Smoothie

    Proteins are indeed necessary, especially for breakfast smoothies, because they provide satiety. Whether it be nut butter, a pasteurized liquid whole egg, milk powder, Greek yogurt, chia seeds, soft tofu, or anything else, your protein source makes the difference between a snack and a satisfying breakfast!

    Fruits and Vegetables

    Add fruits or veggies of your choice, fresh or frozen. There are unlimited possibilities of combinations! Besides, did you know that frozen veggies have less flavour than fresh ones but still contain all the essential nutrients? It makes them perfect for smoothies!

    Pro tip : Remember to blanch your vegetables before freezing them. You can also prepare seperate portions in airtight bags for mornings when you don’t have time.

    The Key to A Perfect Smoothie : Spices

    We don’t often think of it, but you can add flavour by using spices such as cinnamon, nutmeg, cardamom, vanilla, and ginger! Try different combinations to find out what your like.

    As a snack, a smoothie should not be over 250 ml (1 cup) nor have more than 30 g of carbohydrates, which is the equivalent of 2 fruits. As a breakfast, the portion can be more generous, without exceeding 500 ml (2 cups), and should provide at least 10 g of protein.

    How to Save Time in the Morning

    Smoothie cubes!

    By planning ahead your smoothies, you will have more variety for breakfast during your week (and you will have more time to sleep… which is always nice!). Prepare different smoothies during the weekend and freeze them in ice cube trays.

    In the evening, fill a glass with smoothie cubes of your choice and leave it in the fridge for the night. When you’ll wake up, you’ll have a good smoothie awaiting you to start your day off right. Hurray for smoothie cubes!

    Feel free to add Greek yogurt for more protein. And to make your smoothies creamier, use evaporated milk. It has a similar texture to cream but contains less fat. It’s almost too good to be true!

    GOOD TO KNOW: You can also use your smoothie cubes to flavour your water!

    Perfect Smoothie Recipe Layered with Fruits and Veggies!

    It’s just one recipe among others since possibilities are infinite! You could also serve your smoothies in a bowl for a change on weekend mornings.

    Servings: 2

    Prep time: 5 to 10 minutes

    This perfect smoothie succeeds in the not-so-easy task of including vegetables! Veggies are much less caloric than fruits and provide just as many vitamins and minerals. They also densify your beverage, which helps to feel satiety.

    They’re a creative way to add flavours and colours to your classic smoothies. Try it with your kids! They probably won’t even notice there are vegetables in their glass! Believe it or not, it’s yummy!


    • 125 ml (½ cup) of fresh or frozen diced mangos
    • 125 ml (½ cup) of diced
    • 125 ml (½ cup) of orange juice
    • 125 ml (½ cup) of frozen raspberries
    • 80 ml (1/4 cup) of canned beets (or vacuum-packed), diced
    • 125 ml (½ cup) of plain Greek yogurt 0% m.g.
    • 80 ml (1/3 cup) of unsweetened plain soy milk
    • 2 basil leaves (as a garnish)


    • In a blender, mix the mango and the zucchini with the orange juice. Pour into two tall glasses.
    • Rinse the blender, then add the beets, the Greek yogurt, and the soy milk. Blend until smooth.
    • With a spoon, delicately pour unto the first preparation. Decorate each glass with a basil leaf.
    Nutritional values (per serving) calories : 144, lipids : 2 g, saturated fats : 0,7 g, cholesterol : 6 mg, sodium : 100 mg, carbohydrates : 24 g, fibers : 4,2 g, proteins : 10,0 g