Smoothie Bar

Welcome to my Smoothie Bar!

Smoothies can be one of the most satisfying and nourishing breakfasts.

They’re an easy way to pack a whole lot of goodness into one glass (the ultimate efficiency hack) and fuel you for the morning ahead.

And if there was ever a season for a quick breakfast you can blend, grab and go, fall is it.

While berry season may be behind us as I write this, your blender certainly doesn’t need to go into hibernation. Pumpkin, pears, apples, sweet potato and warming spices can turn your usual smoothie into something that feels right at home in fall.

The beauty of a smoothie is that there really aren’t many rules. Start with what you have, add a few ingredients to make it satisfying, blend and go.

I’m sharing everything you need to blend a better smoothie, including my favourite boosts, brands and a cozy Pumpkin Pie Smoothie. Perfect for using up the rest of that canned pumpkin you might have kicking around.

Tori’s Smoothie Tips

First things first: save the produce!

If you have half a can of pumpkin after baking, pears getting a little too ripe, spinach you know you won’t get through, extra apple slices… give it a future home in a smoothie.

For fruits and veggies that freeze well in pieces, I like to spread them onto a sheet pan in a single layer to freeze, then transfer them into freezer bags or containers once frozen. It makes it much easier to grab what you need!

A few smoothie-friendly ingredients to consider freezing:

Pumpkin purée
Pears
Apples
Bananas
Avocado
Spinach
Cooked sweet potato
Carrot sticks
Cranberries
Mango
Pineapple
Berries

It’s an easy way to cut down on food waste and give your future self a head start on breakfast. Win-win.

My Go-To Smoothie Formula + Boosts

I’m not interested in making breakfast complicated. Here’s my no-thinking-required smoothie formula:

FRUIT + PROTEIN + LIQUID + BLEND

You can change the ingredients depending on what you have, what you like, and what sounds good that morning.

1. Choose a Fruit + Veggie Base

For fall, try pumpkin, cooked sweet potato, pear, apple or carrot. Frozen banana is one of my year-round favourites for adding natural sweetness and creaminess, and a handful of spinach is an easy addition when you have some kicking around. Frozen fruit is always a good idea to keep on hand.

Mix and match what you have. Pear + spinach. Pumpkin + banana. Apple + carrot. You honestly can’t go wrong.

2. Pick a Protein

I like my smoothies to have enough substance to actually feel like breakfast, and adding a source of protein is an easy place to start.

Soft tofu, nut butter, Greek yogurt, canned beans (yes, beans) and raw cashews are all good choices to add protein to a smoothie. I also reguarly use protein powder.

In addition to an uncomplicated ingredient list, choose a protein powder you genuinely enjoy the taste and texture of. LeanFit is one I personally love for both, and GoodProtein is another option I reach for that also contains added fibre.

3. Add a Booster

My smoothies are usually full of little nourishing boosts all on their own. You certainly don’t need to add everything below. Think of this as a little smoothie bar: pick and choose what works for you.

Protein powder: Leanfit is one of my favourites for taste and texture. GoodProtein is another option I love, with the bonus of added fibre.

Collagen: Great Lakes Wellness and Organika are two brands I reach for. Usually aim for 10 g.

Fibre + healthy fats: Chia seeds, ground flax, and hemp hearts are easy pantry staples to sprinkle in.

Something creamy: Greek yogurt, avocado, soft tofu, or your favourite nut or seed butter can completely change the texture.

Rolled oats: An easy addition when I want my smoothie to have a little more staying power.

Seasonal fall spice: Cinnamon, ginger, nutmeg and pumpkin pie spice. A little goes a long way.

Creatine: This is another addition you may find making its way into my smoothies for extra energy for working out and potential brain support. As with any supplement, what makes sense for you is personal, so choose additions based on your own needs and guidance from your healthcare provider.

A few thoughtful additions can make a simple smoothie pack a major nutrition punch.

4. Don’t Forget The Liquid

Milk, your favourite milk alternative or water all work. Start with a smaller amount and add more until you get the consistency you like.

Make Healthy Food the Easy Option

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Pumpkin Pie Smoothie

This Pumpkin Pie Smoothie has all those warm, cozy flavours we start craving as soon as fall rolls around, in a quick breakfast you can blend up in minutes. 🎃

Makes 2 servings

Ingredients