3 Smoothie Recipes to Build Better Bones

Recipes / Video / March 16, 2018

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Bone Building Smoothie Recipes
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Did you know when soup season ends, smoothie season begins?

Okay, that might not be an official thing, but it’s definitely the trend here around the AlgaeCal Kitchen.

And with spring just around the corner, this is a perfect time to recommit to this year’s bone health goals. A great way to do that is to reexamine your diet and see what simple, healthy improvements you can make. Take the opportunity to find new recipes that get you excited about clean eating again!

While searching for ways to ramp up your smoothie game, commit to finding recipes that push the boundaries of typical sugar-laden, low-nutrient standbys. Look for unique ingredients that add flavor, texture, and tons of vitamins and minerals.

Right now, we’re obsessed with zucchini and prunes. Zucchini is a great way to add bulk to smoothies without adding a lot of unnecessary calories and sugar. It packs a ton of potassium into each serving and has a super mild taste, so it blends well with all sorts of different fruit, vegetables, and spices. Banana is a wonderful source of potassium as well and why you’ll see both ingredients in the smoothie below. Potassium is not only important for overall health but bone health too! One study found that potassium reduces bone resorption (which is the process of breaking down bone) and increases the rate of bone formation in postmenopausal women.

Prunes, like dates or apricots, are an amazing sugar alternative. Naturally sweet prunes can be used in baking and other recipes to replace refined, overly-processed sugars.

Prunes are also a great source of bone-building nutrients like boron. Research has shown that just 4-5 prunes per day (the amount we have in our Chocolate Energy smoothie) can support healthy bones. For more, check out our post on Prunes and Osteoporosis. Prunes are also rich in dietary fiber and even act as a natural laxative in higher quantities — so don’t go overboard!

Remember to think outside the box. For more fiber and texture, try adding oatmeal or granola to your next smoothie. Looking for dairy-free creaminess? Avocado is your solution! Avocados also add healthy fat, which helps to keep you feeling full for longer.

We’ve put together a few of our favorite new bone healthy smoothie recipes to share with you. These are brand new and won’t be found in AlgaeCal’s Bone Healthy Smoothie Recipes eBook.

Each recipe makes a one-cup serving, but all can easily be scaled up to make larger portion sizes or multiple smoothies at once.

Feel free to customize these recipes and play around with flavors, but most importantly, enjoy!

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Berry Blue Smoothie

Gluten-Free, High-Protein, Low-Fat

Course Drinks
Servings 1
Calories 255 kcal

Instructions

  1. Place ingredients in a blender and blend until smooth!

Recipe Notes

Mix it up by using different combinations of berries or flavors and types of yogurt. Do you prefer regular or Greek-style yogurt? Or do you prefer a dairy-free alternative like coconut yogurt?

Ingredients

  • 1/4 cup blueberries
  • 1/4 cup blackberries
  • 1 cup zucchini
  • 1/2 cup yogurt low-fat
  • 2-3 cubes ice
  • 1 serving plant-based protein powder optional
Nutrition Facts
Berry Blue Smoothie
Amount Per Serving
Calories 255 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 3g 15%
Cholesterol 22mg 7%
Sodium 167mg 7%
Potassium 910mg 26%
Total Carbohydrates 23g 8%
Dietary Fiber 6g 24%
Sugars 15g
Protein 20g 40%
Vitamin A 23.9%
Vitamin C 51.3%
Calcium 32.8%
Iron 18.1%
* Percent Daily Values are based on a 2000 calorie diet.

*Protein powder not included in nutrition information. However, plant-based protein powders typically range from 18-25g of protein per serving. 

 

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Chocolate Energy Smoothie

Gluten-Free, Dairy-Free, Vegan

Course Drinks
Servings 1
Calories 573 kcal

Instructions

  1. Place ingredients in a blender and blend until smooth!

Recipe Notes

Try subbing out various ingredients for cinnamon. Swap out the cacao for cinnamon for a spicy, aromatic twist, or lose the peanut butter for a taste reminiscent of Mexican hot chocolate. Cinnamon is also great at reducing inflammation and acts as an antioxidant. Also, if you want to reduce your total fat intake and caloric intake for this recipe, swap coconut milk for a nut milk like almond milk or even macadamia milk.

Extra Nutrition information

  • Magnesium: 34.4 mg
  • Boron: 47 mg

Ingredients

  • 1 tbsp cacao
  • 2 tbsp peanut butter or PB2
  • 1/2 cup coconut milk
  • 1 small banana frozen, chopped
  • 3-4 prunes (optional: try freezing them first!)
  • 1 tsp coconut flakes
  • 5-6 cubes ice
Nutrition Facts
Chocolate Energy Smoothie
Amount Per Serving
Calories 573 Calories from Fat 369
% Daily Value*
Total Fat 41g 63%
Saturated Fat 25g 125%
Sodium 167mg 7%
Potassium 1048mg 30%
Total Carbohydrates 50g 17%
Dietary Fiber 7g 28%
Sugars 24g
Protein 12g 24%
Vitamin A 5.7%
Vitamin C 9.9%
Calcium 4.7%
Iron 30.9%
* Percent Daily Values are based on a 2000 calorie diet.
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Ras Buster Smoothie

Gluten-Free, Dairy-Free, Vegan

Course Drinks
Calories 826 kcal

Instructions

  1. Place ingredients in a blender and blend until smooth!

Recipe Notes

Feeling creative? Swap out almond milk and almond butter for other nut products. Maybe hazelnut milk and cashew butter is the combination of your dreams!

 

Extra Nutrition Information

  • Magnesium: 373.5 mg
  • Omega 3s: 50 mg
  • Omega 6s: 625 mg
  • Omega 9s: 3,060 mg

Ingredients

  • 1/2 cup raspberries
  • 1/2 cup almond milk
  • 1/2 cup almond butter
  • 1 package (100g or 3.5 oz) acai puree frozen
  • 1/2 cup zucchini
Nutrition Facts
Ras Buster Smoothie
Amount Per Serving
Calories 826 Calories from Fat 639
% Daily Value*
Total Fat 71g 109%
Saturated Fat 5g 25%
Sodium 176mg 7%
Potassium 1187mg 34%
Total Carbohydrates 33g 11%
Dietary Fiber 17g 68%
Sugars 9g
Protein 28g 56%
Vitamin A 2.5%
Vitamin C 32.5%
Calcium 59.9%
Iron 27.8%
* Percent Daily Values are based on a 2000 calorie diet.

*Nutrition information for acai packets calculated from Sambazon

Do you have a favorite unconventional smoothie ingredient? Tell us about it in the comments below.

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Comments
Lynn DeFilippo
Lynn DeFilippo

Do you have suggestions for plant based protein powders? I’ve been avoiding whey (milk based) and would prefer not to use soy.

Leslie
Leslie

I love all organic frozen pineapple, banana, kale, ginger root, yogurt, coconut oil, pomegranate juice smoothie!

Jenna AlgaeCal
Jenna AlgaeCal

Yum! Thanks for sharing, Leslie 🙂

– Jenna @ AlgaeCal

Fareah
Fareah

I don’t want a smoothie!
I’d like a list of foods that help improve bone density?
Do you have that?

Jenna AlgaeCal
Jenna AlgaeCal

Hi Fareah,

We do highlight many of the key nutrients for stronger bones & foods to get them from throughout the nutrition section of our blog!

Here are some posts that might interest you:
The Top 42 Calcium-Rich Foods Shopping List [Free PDF]
10 Unique Foods For Strong Bones (By Experts!)
Top Potassium-Rich Foods and How They Benefit You
A Few PRUNES a Day Keep Osteoporosis Away?

We hope this is helpful, Fareah! Please let us know if you have questions 🙂

– Jenna @ AlgaeCal

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