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Creamy Big Green Smoothie

Serves 1


    Got extra greens in your crisper? Blend ’em up with some frozen fruit, nutty hemp hearts, and spicy ginger for a satiating and refreshing smoothie that is ultra-nutritious. The silky tofu provides a shot of plant protein, but we promise that its beany flavour disappears in the mixture.  


    Creamy Big Green Smoothie


    3/4 cup (180 mL) unsweetened coconut milk beverage (boxed variety) 

    1/2 cup (125 mL) soft tofu 

    1/2 cup (125 mL) chopped cucumber

    1 cup (250 mL) baby spinach

    1/2 cup (125 mL) broccoli florets 

    2 Tbsp (30 mL) hemp hearts  

    2 tsp (10 mL) lemon juice 

    1 tsp (5 mL) grated gingerroot 

    1/2 cup (125 mL) frozen pineapple chunks

    1/2 frozen chopped banana


    Per serving:

    • calories366
    • protein19g
    • fat18g
      • saturated fat6g
      • trans fat0g
    • carbohydrates38g
      • sugars19g
      • fibre7g
    • sodium <87mg



    Into high-speed blender container, place all ingredients in the order listed. Blend until smooth. Pour into a tall glass, garnish, and serve. 



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    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.