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Communication, Art + Technology › Communication, Arts + Social Sciences › Indigenous Studies
SFU Recreation Services, SFU Indigenous Student Centre
Promotions Senior Leader, Communications Program Assistant, Communications Coordinator

A picture of six smoothies of differing flavours.
Not only do they taste good, but with the right ingredients, can provide you with nutrients, vitamins, proteins and more.

This blog was originally posted on the SFU Recreation website on October 13th, 2021.

Smoothies are a great snack and can be packed with lots of nutrients if you add in the right ingredients. Making smoothies is not a science. The recipe does not need to be followed exactly. How much liquid you include will change the consistency and thickness of your smoothie. So remember to keep that in mind!

This is a list of my two favourite go-to smoothies. Feel free to take these recipes and make them your own!

Pumpkin Pie Smoothie

This is a pretty new recipe I found, and it is a great treat to change it up from my regular smoothie. Pumpkin is highly nutritious as it is rich in Vitamin A, contains antioxidants, and more! If you are looking to try something new, look no further!

Place in your blender the following ingredients:

  • 1 banana

  • 1 cup pumpkin puree

  • ¼ tsp cinnamon

  • 2 Tbsp agave (or maple syrup)

  • ½ cup almond milk

Green Tropics Smoothie

The Green Tropics smoothie is fruity and sweet! At first, the idea of putting spinach in my smoothie was definitely scary. I thought it would take over the taste, but I find it complements the smoothie nicely. The key is to have one-part leafy greens to two parts fruit to give it a subtle sweetness.

  • 1 cup spinach

  • 1 banana

  • ½ cup peaches

  • ¼ cup pineapples

  • ¼ cup grapes

  • 1 tbsp hemp seeds

  • 1 tbsp flax seeds

  • 1 tbsp chia seeds

  • 2 cups almond milk


  • For a video on how to make the Green Tropics smoothie, checkout the SFU Recreation IGTV.

  • When I buy spinach, I blend it all up and put in an ice cube tray in the freezer so it will last longer.

  • Use frozen bananas so that your smoothie is more chilled and thicker.

What Should I Put in My Smoothie?

With smoothies there are endless possibilities, and you can tailor it to your personal taste. All you need is a liquid base and your choice of fruits or vegetables. But you can also go beyond that like including protein and natural vitamins. These lists are just some options, but there is so much more to be considered!


  • Protein Powder

  • Flax seeds

  • Chia seeds

  • Hemp seeds

  • Peanut Butter




  • Strawberry

  • Blueberry

  • Raspberry

  • Blackberry

  • Banana

  • Cherry

  • Pineapple

  • Orange

  • Mango

  • Peach

  • Avocado

  • Grapes

  • Kiwi


  • Spinach

  • Kale

  • Pumpkin

  • Zucchini

  • Cauliflower

  • Sweet potato

  • Carrot

  • Squash

  • Beets






  • Water

  • Milk

  • Almond Milk

  • Coconut Water

  • Coconut Milk

Should I Use Fresh Fruit or Frozen Fruit?

Both fresh and frozen fruit are great options. I tend to use frozen fruit for a few reasons. Firstly, it can easily be stored in the freezer for long periods of time, without the fear of it going bad. And secondly, using frozen, cold fruits means that your drink is going to be frosty, cold and refreshing. If you have fresh fruit, use that up as well! If you want your smoothie to be a bit colder, you can always add in some ice cubes.

Smoothies are one of my go-to snacks, and I recommend trying out these recipes, or coming up with your own! There are so many options when making smoothies, and you can add whatever you want. Not only do they taste good, but with the right ingredients, can provide you with nutrients, vitamins, proteins and more.

SFU Recreation Services, SFU Indigenous Student Centre
Promotions Senior Leader, Communications Program Assistant, Communications Coordinator
Audrey Heath (she/hers) is from the Gitxsan Nation currently working as the Communications Program Assistant at the SFU Indigenous Student Centre. As well as being a fourth year Communications and Indigenous Studies Double Major.
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Nov 16, 2021

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