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May 30, 2019

Strawberries and cream summer time smoothie... try saying that five times fast!

With the summer months comes less desire to turn on the stove or oven and more time spent enjoying the sunshine... cue a refreshing smoothie! Smoothies make a great option on hot summer days as they offer nutritious ingredients and hydration. BUT, smoothies often leave you feeling unsatisfied due to missing key components that aid in satiety, sustained energy, and blood sugar management. 

Have you ever thought about swinging by a smoothie place such as Booster Juice on a hot day for a quick "pick me up" to get you through until dinner, but suffered an energy crash and were more hungry and tired after it? This is because most smoothies often only contain a carbohydrate source (fruit), liquid (often juice) and sometimes protein powder. This is a recipe for a low blood sugar (ie. energy crash) as the smoothie lacks in a majority of the components that will digest slowly to sustain energy.

At Vitality Nutrition, we refer to these components as the The Fundamental Four! The Fundamental Four is a simple formula we use to design satisfying meals and snacks. We use this formula in our group courses including the signature Fundamental Four Challenge and comprehensive Food Freedom Formula group course. The Four include:

  1. Protein
  2. Fibre-Filled Carb
  3. Fats
  4. Volume Foods (eg. veggies or berries)

This graphic highlights what to consider when designing a smoothie and easy ways to customize it. A smoothie balanced in The Fundamental Four should include a source of:

  1. PROTEIN: such as plain Greek or Skyr yogurt, whey protein, collagen protein
  2. FIBRE-FILLED CARBS such as frozen banana or rolled oats!
  3. FATS such as frozen avocado, chia seed or flax seed, hemp hearts, or nut butter
  4. VOLUME FOODS: like frozen berries (bluberries, raspberrie, strawberries) or veggies like spinach, frozen cauliflower, or kale.

Customize your smoothie based on your individual calorie or macronutrient needs and flavour preferences. Try a smoothie as a meal or snack to refuel after a bout of intense activity or as a breakfast that powers you through the morning.

As a specific example, after a recent HOT run, my body was craving something COLD, energizing, hydrating, but also QUICK. A smoothie was the perfect option. As this smoothie was consumed post-workout, it prioritized carbohydrate (banana and strawberries) and protein (Skyr yogurt and protein powder) to replenish lost energy stores and to repair muscle. I kept the fats lower for quick digestion but added chia for a small amount of fat and a big punch of fibre. If you are making this smoothie for a meal (like breakfast!) definitely add an additional source of fat from frozen avocado (surprisingly tasty!) or almond butter. This recipe made TWO servings to share with my pal. The smoothie included:

  • Protein: Skyr yogurt and protein powder
  • Fibre-Filled Carb: frozen banana
  • Fats: chia seeds
  • Volume: frozen strawberries and unsweetened cashew milk. Try a handful of spinach for greens!



2 Servings


Nutrition Facts



Protein: 28g


Fat: 5g


Carbohydrates: 33g


  • 3 cups (300g) frozen strawberries
  • 1 (100g) frozen banana
  • 2 tbsp (24g) chia seeds
  • 3/4 cup (175g) plain 0% Skyr yogurt
  • 1 scoop (30g) protein powder (I used Pescience Snickerdoodle)
  • 1 cup (250mL) unsweetened cashew milk


  1. Add ingredients to a blender and combine until mixed evenly and creamy texture is achieved.
  2. For a more "liquidy" smoothie, add more unsweetened almond milk, cashew milk, or water. For a thicker smoothie, add less liquid and more ice, or try freezing unsweetened almond or cashew milk in ice cubes trays and blending as the base.
  3. Top with fun toppings like cacao nibs, fresh strawberries, or extra chia if you are enjoying as a smoothie bowl! Enjoy!

Did you know Vitality Nutrition offers an online course based on real client experiences? The Take 30 Challenge focuses on our most successful strategies for forming new habits while building your knowledge of nutrition. It’s not about dieting; it’s about developing a healthier relationship with your food and your body.

Take 30 days to practice 30 habits that have helped Vitality Nutrition clients achieve their goals.

Check out the Take 30 Challenge here!