Vegan Budget Cooking Series: Vegan Smoothies

vegan smoothies

We have vegan smoothies for breakfast about 2 to 3 times a week and today I wanted to share the recipe I use.  I think smoothies are one of the easiest and cheapest way to get calories, protein and many other nutrients that we need. Especially when trying to follow a vegan diet.

I generally switch up the fruits or veggies used based on what is on special or what I have lots of. But in general all the other ingredients stay the same. I really didn’t follow any specific recipes for this smoothie.  I just kept adding things as I went and keep trying to make it better.  With the cocoa and peanut butter, I like to call it the Reese’s Peanut Butter Cup Smoothie.

Here is the breakdown of ingredients I use. This is for D and I’s breakfast and a little extra because the kids always want some.

Ingredients Cost Calories Protein (g) Where did I buy it?
1/2 Cup of almonds $1.10 410 15 Costco
3/4 cup of frozen strawberries/ peaches/mangoes $0.75 60 1 Bag I bought on special at Food Basics
3/4 cup of frozen pineapple $0.40 80 1 Walmart discount produce (got 3 pineapples for $2 and froze them)
1/2 cup of oatmeal $0.13 150 5 Walmart (1kg bags)
1.5 cups of almond milk $0.56 53 1.5 Food Basics (or wherever I can find it for $2.99-3.49/2L)
2 tbsp of peanut butter $0.12 188 8 Costco
2 tbsp of hemp seed $0.60 114 6.6 Costco
1 tbsp of chia seed $0.14 69 2.4 Costco
1 tbsp of flax seed $0.18 65 2 Bulk Barn
1 tbsp of cocoa powder $0.07 20 1 Costco
Total $4.05 1209 43.5
Per 500ml $1.80 537 19

**We normally get 500ml each and the kids get the rest (they have their own breakfast).

Other Nutrition
  • The hemp, chia and flax seed provides all the omega 3 and 6 fatty acids we need in a day.
  • The seeds along with the milk and the cocoa are a huge source of iron and calcium.
  • The fortified milk helps us reach our vitamin B12 requirements
  • The seeds and fortified milk also have a ton of other nutrients such as magnesium, zinc and like 10 other ones I can’t even pronounce but sound healthy…
  • Everything in here has fibre
Notes

1. I always put everything except half the milk in the blender jug the night before.  This allows the almonds and oatmeal to pre-soak.  Then the next morning, I put the remaining milk and blend everything. I add milk if I have to.

2. I usually use soy milk instead of almond milk but this time I just had lots of almond milk in the fridge.  Soy milk has way more calories and protein.

3. I always check the discount produce section at the grocery stores and find really good deals on fruit that I can freeze.  Mostly pineapples and bananas but sometimes, I’ll find plantain, pears or berries. Once cut up and frozen, these fruits last a long time in the freezer and really bring down the cost of making smoothies.

4. I sometimes add spinach to the smoothies. I can add 1 or 2 cups of spinach to this recipe and generally not even notice.  So it’s a good way to add greens to your diet.

 

 

 

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