Source: Nancy Hughes, cookbook author, Mobile AL USA | Category: Breakfast, Entrees, Heart-Smart, Snacks

Powerhouse Green Smoothie

Start your day strong with an all-in-one meal. Smoothies fit the bill pre- or post-workout because they are quick and easy to make, combine food groups and, as liquids, digest more quickly than solids. Canola oil added to your smoothie contributes omega-3 fat and creates a smooth, creamy consistency.

Powerhouse Green Smoothie


  • 3/4 cup seedless green grapes 175 mL
  • 1/2 cup ripe banana slices 125 mL
  • 1/4 cup chopped kale 60 mL
  • 2/3 cup non-fat plain Greek yogurt 150 mL
  • 1 1/2 tsp canola oil 7 mL
  • 1/2 cup ice cubes 125 mL 


  • 1. In blender, combine all ingredients. Blend for about 30 seconds to 1 minute or until desired smoothness is achieved.


1 serving

serving size

1 2/3 cups (400 mL)

nutritional analysis

Per Serving

Total Fat7 g
Saturated Fat0.5 g
Cholesterol0 mg
Carbohydrates42 g
Fiber3 g
Sugars31 g
Protein17 g
Sodium75 mg
Potassium502 mg