3 Smoothie Recipes to Build Better Bones

Recipes / Video / March 16, 2018

Bone Building Smoothie Recipes

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,

Course Drinks
Cuisine American
Keyword blueberry,protein-rich,smoothie
Prep Time 5 minutes
Cook Time 1 minute
Total Time 6 minutes
Servings 1
Calories 132 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 regular
  • 2-3 cubes ice
  • 1 serving plant-based protein powder optional
  • 1/2 cup water
Nutrition Facts
Berry Blue Smoothie
Amount Per Serving
Calories 132 Calories from Fat 36
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Cholesterol 15mg 5%
Sodium 68mg 3%
Potassium 571mg 16%
Total Carbohydrates 18g 6%
Dietary Fiber 4g 16%
Sugars 14g
Protein 6g 12%
Vitamin A 8.9%
Vitamin C 40.4%
Calcium 17.8%
Iron 3.8%
* 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
Cuisine American
Keyword dairy-free,peanut butter,smoothie
Prep Time 5 minutes
Cook Time 1 minute
Total Time 6 minutes
Servings 1
Calories 591 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 591 Calories from Fat 378
% Daily Value*
Total Fat 42g 65%
Saturated Fat 25g 125%
Sodium 168mg 7%
Potassium 1119mg 32%
Total Carbohydrates 55g 18%
Dietary Fiber 8g 32%
Sugars 26g
Protein 13g 26%
Vitamin A 6%
Vitamin C 12%
Calcium 4.7%
Iron 31.2%
* Percent Daily Values are based on a 2000 calorie diet.
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Ras Buster Smoothie

Gluten-Free, Dairy-Free, Vegan

Course Drinks
Cuisine American
Keyword almond butter,raspberry,smoothie,vegan
Prep Time 5 minutes
Cook Time 1 minute
Total Time 6 minutes
Servings 1
Calories 314 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
  • 2 tbsp almond butter
  • 100 g acai puree frozen
  • 1/2 cup zucchini
Nutrition Facts
Ras Buster Smoothie
Amount Per Serving
Calories 314 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 1g 5%
Sodium 174mg 7%
Potassium 491mg 14%
Total Carbohydrates 27g 9%
Dietary Fiber 8g 32%
Sugars 15g
Protein 9g 18%
Vitamin A 5%
Vitamin C 34.5%
Calcium 30.1%
Iron 11.5%
* 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.

Author: Monica Straith, BS

Comments
Terry Lynne Pedersen
Terry Lynne Pedersen

I’d love to have a recipe that has 1T
chia seeds, 2Themp meal, and 2Tflaxseed meal. I’ve added those to 1c pea milk or almond milk, some water, and banana. Is this overdone.

Jenna AlgaeCal
Jenna AlgaeCal

Great suggestions, Terry! You could definitely mix these ingredients in our smoothies for an added boost of nutrients. I think you might also enjoy our mango chia pudding recipe, see it here.

– Jenna @ AlgaeCal

Linda
Linda

I like the idea of smoothies, but the sugar content, from 9-24 grams seems excessive, even though it is from food sources. Do we not need to be mindful of our sugar intake for bone health? Thanks!

Jenna AlgaeCal
Jenna AlgaeCal

Hi Linda,

As you touched on, the sugar content in these smoothies is coming from natural fruit sources! These fruits also contain essential nutrients for your bone health that make them a much better choice than added refined sugars (which you definitely want to avoid).

You can always choose low sugar alternatives if you prefer — for example, use zucchini in place of banana. 🙂

– Jenna @ AlgaeCal

ALI
ALI

Zucchini and bananas add potassium. Per my doctor my potassium level was on the high side, what can I substitute potassium rich ingredients with?

Jenna AlgaeCal
Jenna AlgaeCal

Hi Ali,

You could try swapping the zucchini and bananas for mango, papaya, or unsweetened applesauce. You can also simply omit them!

– Jenna @ AlgaeCal

Susan
Susan

I am a bit shocked at the amount of fat in these smoothies. Is anyone else concerned about their heart health? I’ll give it a 3 because it gives me a base to start from.

Jenna AlgaeCal
Jenna AlgaeCal

Hi Susan,

In these recipes, you can definitely omit the nut butters and swap the coconut milk for water to reduce the amount of fat. Keep in mind these are healthy fats that are part of a well-balanced diet — plus these foods contain other essential nutrients!

– Jenna @ AlgaeCal

Ann
Ann

Susan, Fat is good for the heart as long as it is the good fats, coconut oil, olive oil, avocado oil, nuts, grass fed meat and dairy. Heart disease is a result of refined sugar and flour. Check out Dr. Mark Hyman, Eat Fat, Get Lean,

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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