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Juicing vs. Smoothies – Part 2

by Orange Naturals Team on in Nutrition, and Recipes

Juicing vs. Smoothies – Part 2

I love, love, love my smoothies. I make all flavours, in all colours, at all times of the day. You see, smoothies work for my lifestyle (working mom who’s on the go) and nutritional goals (more fibre and protein). My kids also like them and I’ll serve them for breakfast, snacks and even dessert! With smoothies, I’m able to sneak in a little more nutrition throughout the day for ALL members of my family. This makes me happy.

What are some benefits of smoothies?

Nutrient Dense

With proper ingredient selection, each serving provides a healthy dose of carbohydrates, fats and protein, along with the vitamins and minerals naturally found in our food. The result is a low calorie treat that is high in nutrition and antioxidants. Yum.

Dietary Fibre

Many people (and children) lack sufficient fibre intake. From a holistic standpoint, adults should aim for 40 – 50g of fibre daily. Sadly, most of us level off somewhere around 20 – 25g a day, due to the Standard American Diet (SAD). For children, fibre recommendations increase as they age. As a mom, I know my kids gravitate towards refined carbohydrates, so extra fibre for their bellies is a bonus in my books! Fibre is essential in eliminating bodily waste and toxins, lowering cholesterol and keeping hormones balanced. Smoothies help that happen in my house.


The blender is my oyster! There are no limitations on creativity when it comes to smoothies. I can create a smorgasbord of flavour and fun, depending on my mood and what I have in stock. I also let the kids make their own recipes. They love their after school “milk shakes” which include ice, milk (or almond milk), cocoa, honey and protein powder. How easy is that?


Smoothies are a great way to incorporate greens without bitter taste. I always include greens in my smoothies and my favorites are spinach (vitamins K and A), green pea sprouts (antioxidants and alkalinizing) and romaine lettuce (chromium). The combination of liquid, spice and protein bring all into balance. I also use Orange Naturals ND Shake Original (vanilla flavour) for extra greens and superfruits. Even my picky husband likes the combo!  


I sometimes fall flat in getting enough protein in my diet. A good rule of thumb for protein intake is 1g protein/kg in weight (this is a customized formula for identifying your unique protein needs). Smoothies provide me the opportunity to sneak in some plant protein (like the brown rice/pea blend found in Orange Naturals ND Shakes) so that I can fuel my body throughout the day.  


Smoothies are easy to make, clean and can keep for a day or two. I don’t have to consume them immediately (as with juicing). Yes, some nutrient levels may be reduced over the course of the day, BUT I still get the benefit of fibre, protein and fats. This makes smoothies very handy for when I’m working or driving to the cottage with my family.

Green Goodness Smoothie

My Green Goodness Smoothie
I make variations of this recipe daily as it is alkalizes my body, stabilizes my blood sugar, fills my belly and is delicious! I have some at breakfast and then as a snack later on that day. Depending on my mood, I sometimes substitute coconut flakes for flax oil (or put in both). I’ve also been known to throw in half an avocado. Call me crazy!
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427 calories
97 g
0 g
6 g
10 g
1 g
1575 g
88 g
62 g
0 g
5 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 427
Calories from Fat 53
% Daily Value *
Total Fat 6g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 1g
Cholesterol 0mg
Sodium 88mg
Total Carbohydrates 97g
Dietary Fiber 23g
Sugars 62g
Protein 10g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 2 cups water
  2. 1” fresh ginger cubed
  3. ½ lemon (rind and pits removed)
  4. ½ apple or pear
  5. ½ banana
  6. 1 Tbsp flax oil
  7. 1 tsp cinnamon
  8. 2 scoops Orange Naturals ND Shake Original (vanilla)
  9. 2 - 3 cups of greens (spinach, romaine or pea sprouts)
  10. ⅓ cup parsley
  11. Handful of ice (optional)
  1. Place water, ginger and fruit in a high powered blender and begin blending on a low-medium speed.
  2. Add cinnamon and protein powder - continue blending.
  3. Add greens and slowly increase speed until the drink reaches as smooth texture. Add ice as the final touch - on the rocks or blended down!
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