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3 Smoothie Recipes to Build Better Bones

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!

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

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*
Fat 4g6%
Saturated Fat 2g13%
Cholesterol 15mg5%
Sodium 68mg3%
Potassium 571mg16%
Carbohydrates 18g6%
Fiber 4g17%
Sugar 14g16%
Protein 6g12%
Vitamin A 445IU9%
Vitamin C 33.3mg40%
Calcium 178mg18%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.

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?

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

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

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*
Fat 42g65%
Saturated Fat 25g156%
Sodium 168mg7%
Potassium 1119mg32%
Carbohydrates 55g18%
Fiber 8g33%
Sugar 26g29%
Protein 13g26%
Vitamin A 300IU6%
Vitamin C 9.9mg12%
Calcium 47mg5%
Iron 5.6mg31%
* Percent Daily Values are based on a 2000 calorie diet.

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

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

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*
Fat 19g29%
Saturated Fat 1g6%
Sodium 174mg8%
Potassium 491mg14%
Carbohydrates 27g9%
Fiber 8g33%
Sugar 15g17%
Protein 9g18%
Vitamin A 250IU5%
Vitamin C 28.5mg35%
Calcium 301mg30%
Iron 2.1mg12%
* Percent Daily Values are based on a 2000 calorie diet.

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

*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

Monica is the PR and Outreach Manager and Fitness Lead at AlgaeCal. She’s an ACE Certified Personal Trainer and Nutrition Specialist, and has a B.S. and B.A. from the University of Wisconsin-Madison, where she played varsity soccer for four years. Monica pulls from her experience in athletics and health to contribute to AlgaeCal and has also been featured on myfitnesspal blog, Prevention, and Huffington Post.