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