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Fast & Handy Frozen Smoothie Packs!

Increase your fruit and vegetable consumption with this handy snack

Written by: Nathalie Prayogo, a pupil within the Vitamin and Meals Science, Dietetics Specialization program on the College of Alberta and reviewed by our Well being Stand Vitamin Dietitian Group   

Searching for a fast and simple breakfast or snack? Or only a refreshing beverage after taking part in sports activities or a health club exercise? Attempt a smoothie! Smoothies may help improve your fruit and vegetable consumption. They preserve you full for some time, and on high of that, are refreshingly scrumptious. Smoothies, particularly these smoothie packs are so easy to make which will be nice for teenagers to make on their very own relying on their age. Want a final minute snack on-the-go when you’re children are hungry earlier than sports activities? Smoothies are a terrific thought for a spread of functions! 

A fast and simple solution to make smoothies are by getting ready your personal frozen smoothie packs. Though you’ll be able to at all times get premade smoothie packs from the shop, I discover it extra attention-grabbing to make your personal smoothie packs. All it is advisable do is to place your fruit and veggies on your smoothie in a Ziplock bag, reusable meals storage bag or container and put it within the freezer till it is advisable use it.  

Listed here are a number of recipes that you should utilize to make your personal smoothie packs! 

What You Want 

Candy Inexperienced Smoothie Components

  • 1 medium banana 
  • 1 cup of uncooked spinach or Swiss Chard 
  • ¼ cup inexperienced kiwi  
  • 1½ cups 1% milk will be substituted together with your most popular alternative of milk 
  • 1 scoop of whey protein powder (or different protein powder) non-obligatory 

Green Smoothie

Vitamin Details 

This Candy Inexperienced Smoothie is excessive in Calcium and Vitamin C. If including the protein powder, it’s also excessive in protein. This smoothie additionally accommodates round 394 energy, 49 g of carbohydrates, 5.5 g of fats, 40 g of protein, and 5.1 g of fiber 

Recipe tailored from 

Variety of Servings: 1 

What You Want 

The BnB Smoothie Components

  • 1 Cup of 1% Milk will be substituted together with your most popular alternative of milk 
  • 1 Medium Banana (contemporary or frozen) 
  • ¾ cup Blueberries (contemporary or frozen) 
  • 2 tbsp of chia seeds 

BnB Smoothie

Vitamin Details 

The BnB smoothie is high in fiber and protein as a result of chia seeds. It can be supply of calcium. The BnB smoothie additionally has 328 energy, 50 g of carbohydrates, 9.9 g of fats, 14 g of protein, and 13.1 g of fiber 

Recipe tailored from 

Variety of Servings: 1 

What You Want 

Q’s Berry Banana Smoothie Components 

  • ½ frozen banana 
  • ½ cup frozen combined berries 
  • 1 tsp of chia seeds 
  • 1 cup of 1% milk will be substituted together with your most popular alternative of milk 
  • 1/3 cup of fast oats 
  • 1 scoop of whey protein powder (or different protein powder) non-obligatory 

Berry Banana Smoothie

Vitamin Details 

Q’s Berry Banana Smoothie is full of a number of macronutrients that may assist energize you all through the day. Containing 414 energy, this smoothie additionally has 55 g of carbohydrates, 6.4 g of fats, 37 g of protein, and 6.9 g of fiber 

This deliciously candy recipe is from @qs_healthandfitness_ 

Variety of Servings: 1 

How you can Make Your Own Smoothie Packs: 

  1. Put all of the fruit and veggies wanted in a Ziplock bag, reusable meals storage bag or container.  
  2. Put your premade smoothie packs within the freezer till you’re about to make use of them. 

How you can Make the Smoothie Recipe: 

  1. Seize your premade frozen smoothie pack. 
  2. Put components out of your frozen smoothie pack within the blender, together with the opposite unfrozen components (akin to dairy and different milk options, or yogurt). 
  3. Mix effectively and revel in! 

How you can Personalize Your Smoothie 

Completely different folks have completely different preferences. There are such a lot of methods to personalize your smoothie to cater to your liking. Listed here are a number of tips and tricks to personalize your smoothie:

  1. Be at liberty so as to add roughly milk to alter the consistency of your smoothie. In case you choose a thicker smoothie, strive lowering the quantity of milk. For a thinner smoothie, merely add extra milk! 
  2. Attempt coconut water as a substitute of milk or different milk options. 
  3. Feeling like an even bigger smoothie? Add the quantity of ingredient servings into your smoothie. Equally, you’ll be able to cut back it for those who really feel it’s a little bit an excessive amount of.  
  4. One other method of thickening your smoothie is by including ice! It additionally makes your smoothie colder for those who’re in search of a colder drink. 
  5. Not a fan of consuming greens?  Attempt including different greens in your smoothie akin to cooked cauliflower, cooked carrots or avocado (whereas this may increasingly sound unusual you could be pleasantly stunned this can be a good solution to eat your veggies!) 
  6. A value efficient solution to increase calcium and protein in your smoothie is so as to add powdered milk.  1/3 cup of powdered milk has the identical vitamin as 1 cup of fluid milk.  
  7. Protein powders are utterly non-obligatory in your smoothie. It’s best to seek the advice of with a registered dietitian to determine how a lot protein consumption you want. For extra info on private vitamin counseling providers, take a look at our: Registered Dietitian & Calgary Nutritionist Companies. 


In our busy lives and schedule, it may be onerous to keep up a ample fruit and vegetable consumption. Thankfully, these frozen smoothie packs are a handy solution to improve your fruit and vegetable consumption. Attempt this premade smoothie pack snack subsequent time you’re meal-prepping for the week, put up a photograph of your smoothie, and tag us on Fb and Instagram @healthstandnutrition!

Searching for extra easy meal-planning ideas and wholesome recipes?

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