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!Blueberry Protein Smoothie

Berry Blue Smoothie

Ingredients:
  • ½ cup mixed blueberries and blackberries
  • 1 serving of plant-based protein powder (optional)*
  • 1 cup zucchini
  • ½ cup yogurt **
  • 2–3 ice cubes
Directions: Place ingredients in a blender and blend until smooth!
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Note: 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? Gluten-Free, High-Protein, Low-Fat Serves: 1
Per Serving Amount
Calories 201
Calcium 179.1 mg
Vitamin A 360 µg
Sugar 13 g
Total Fat 2.1 g
Protein 7.5 g
Fiber  6.2 g
Potassium 220 mg
Vitamin C 22.9 mg
Sodium 67.5 mg
*Protein powder not included in nutrition information. However, plant-based protein powders typically range from 18-25g of protein per serving.  **Low-fat yogurt referenced in nutrition information 

Chocolate Energy SmoothieChocolate Energy Smoothie

Ingredients:
  • 1 tbsp cacao
  • 2 tbsp peanut butter or PB2
  • ½ cup coconut milk
  • 3–4 prunes (optional: try freezing them first!)
  • 1 small banana frozen, chopped
  • 1 tsp coconut flakes
  • 5–6 ice cubes
Directions: Place ingredients in a blender and blend until smooth!
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Note: 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. Gluten-Free, Dairy-Free, Vegan Serves: 1
Per Serving Amount
Calories 556.5
Calcium 41.9 mg
Magnesium 34.4 mg
Boron .47 mg
Vitamin A 61.1 µg
Sugar 16.2 g
Total Fat 22.7 g
Protein 19.8 g
Fiber 15.7 g
Potassium 671 mg
Vitamin C 13.2 mg
Sodium 14.9 mg

Rasbuster Smoothie Recipe Ras Buster Smoothie

Ingredients:
  • ½ cup raspberries
  • ½ cup almond milk
  • ½ cup almond butter
  • 1 package frozen acai puree (100g or 3.5 oz)*
  • ½ cup zucchini
Directions: Place ingredients in a blender and blend until smooth!
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Note: 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! Gluten-Free, Dairy-Free, Vegan Serves: 1
Per Serving Amount
Calories 440
Calcium 124.9 mg
Magnesium 373.5 mg
Sugar 10.3 g
Total Fat 23.9 g
Protein 28.2 g
Fiber 21 g
Potassium 404.7 mg
Vitamin C 27.2 mg
Sodium 115 mg
Omega 3s 50 mg
Omega 6s 625 mg
Omega 9s 3,060 mg
*Nutrition information for acai packets calculated from Sambazon Do you have a favorite unconventional smoothie ingredient? Tell us about it in the comments below.
Comments
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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