The best smoothie recipes pack a strong nutritional punch. With thoughtful ingredients, you can create a delicious meal replacement or a snack that helps you get the vitamins and minerals we all try so hard to fit into our diet. If you’re looking to strategize smoothie recipes for seniors specifically, talk to your doctor about what nutrients you need to target. Then create a delicious concoction that will make you look forward to eating (and drinking) healthy.
Rolling Green Village retirement community offers specially trained wellness staff that can help you create more delicious and healthy smoothie recipes. In fact, eating well is just one of the many ways our community supports a healthy lifestyle. Find out more about the well-rounded wellness opportunities at Rolling Green Village
To help you create recipes tailored to you, we’ve outlined the building blocks of healthy smoothie recipes, the vitamins and minerals you will likely want to include, as well as several suggestions of smoothie ingredients that contain those nutrients. Take a look at some example recipes and see how you might want to individualize them to your needs.
Building Blocks of the Best Smoothie Recipes:
- Base/Liquid: Milk, milk alternative, coconut water, kefir, yogurt
- Vegetable: Kale, spinach, carrots, broccoli, etc.
- Fruit: Strawberries, avocado, banana, oranges, mango, cantaloupe, kiwi, pineapple, etc.
- Protein: Whey protein powder, chia seeds, almonds, Greek yogurt, milk, avocados
- Sweetener: Honey, molasses, syrup, agave
- Flavor Booster: Cocoa powder, cinnamon, turmeric, ginger, matcha powder, etc.
Nutrients to Include in Smoothie Recipes for Seniors:
Vitamin A: Supports a healthy immune system, protects against vision decline, promotes bone health and may lower the risk of certain cancers.
Smoothie Ingredients with Vitamin A:
- Carrots
- Spinach
- Mango
- Cantaloupe
- Kale
Vitamin B: Promotes red blood cell growth, boosts energy levels, supports proper nerve function, benefits muscle tone, and supports digestion and appetite.
Smoothie Ingredients with Vitamin B:
- Spinach
- Milk
- Soy nuts
- Yogurt
- Oranges
- Grapefruit
- Blueberries
- Lemons
- Limes
- Wheat germ
Vitamin C: Protects cells against free radicals; helps form cartilage, muscle and collagen; may reduce risk of cancer; and might slow macular degeneration.
Smoothie Ingredients with Vitamin C:
- Strawberries
- Oranges
- Kiwi
- Kale
- Broccoli
- Pineapple
Vitamin D: Helps body absorb calcium to support bone health; can help fight cancer, depression, diabetes and high blood pressure.
Smoothie Ingredients with Vitamin D:
- Fortified milk
- Fortified milk alternative
- Fortified orange juice
Vitamin E: Supports healthy blood, brain and skin. May have a beneficial effect on Alzheimer’s disease, liver disease and prostate cancer.
Smoothie Ingredients with Vitamin E:
- Sunflower seeds
- Almonds
- Wheat germ
- Avocado
- Spinach
- Broccoli
Calcium: Strengthens bones and teeth. Supports blood circulation, muscles and healthy hormone levels.
Smoothie Ingredients with Calcium:
- Almonds
- Milk
- Kale
- Chia seeds
- Spinach
- Yogurt
- Whey protein
Protein: Builds and repairs muscles, controls hunger, boosts metabolism, and can lower blood pressure.
Smoothie Ingredients with Protein:
- Almonds
- Greek yogurt
- Milk
- Whey protein
- Avocados
- Chia seeds
Example Smoothie Recipes
If you’re not ready to improvise your own recipe just yet, start with these recipes, and then feel free to personalize them to your taste and your dietary needs.
Berry Brain Health Smoothie
¾ cup frozen mixed berries
¼ ripe avocado
1 cup plain yogurt — non-fat
½ banana
1 Tbsp honey
1 Tbsp wheat germ or ground flax
3-5 ice cubes
Blend ice first, then other ingredients.
(Source: Heather Schwarts, MS, RD)
Avocado Berry Smoothie
1 cup coconut milk
½ ripe avocado
½ apple
2 cups baby spinach
½ cup berries – fresh or frozen
1 tsp almond butter
3-5 ice cubes
Blend all ingredients together.
(Source: Healthy Eats for All)
Spring Green Smoothie
1 mango, peeled and pitted
10 strawberries
1 small carrot
2 cups baby spinach
1 cup spring greens
8 oz milk or milk alternative
2 Tbsp chia seeds
1 scoop vanilla protein powder
1 tsp maca (optional)
Sweetener of choice (optional)
Blend the greens and milk until smooth. Then add remaining ingredients and blend.
(Source: Jill Conyers)
Green Detox King
1 cup kale
1 cup spinach
2 stalks celery
½ cup green grapes
½ cup pineapple chunks
½ lemon (juiced)
½-inch chunk fresh ginger root
5 ice cubes
Blend all ingredients together.
(Source: SuperDrinks)
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