Model behaviour

Much of Truro’s rail history is a distant memory but some are making sure it doesn’t slip away completely through their detailed creations.

Smoothies can be a nutritious and convenient snack or even a meal! With just a few basic ingredients blended together, you can prepare a delicious smoothie.

•Start with fresh or frozen fruit. Add at least one of your favourites, such as berries, peaches or mangoes.

•Add a liquid. Milk, fortified plant-based beverages such as soy, almond or coconut milk, or water are great options.

•Add some protein like Greek yogurt, peanut/nut butter, or pasteurized egg whites to keep you full longer.

•Add even more nutrition by adding a green leafy vegetable to your smoothie. Try baby kale, spinach or beet greens.

•Enhance the sweetness by adding ripe banana, honey or a splash of vanilla.

•Blend until smooth and enjoy!

SMOOTHIE SOLUTIONS

Sometimes we blend our ingredients together and we may not get the exact taste or consistency we are looking for. Follow our suggestions below to get the perfect flavour and texture.

Is your smoothie too sweet? Try adding:

•Lemon juice

•Lime juice

•Unsweetened apple sauce

•Plain yogurt

•Ice

•Water

Is your smoothie bitter? Try adding:

•Vanilla or coconut extract

•Fresh or frozen berries

•Banana

•Pineapple

•Honey or maple syrup

•Flavoured yogurt

Is your smoothie too thick? Try adding:

•Water

•Milk or fortified plant-based beverage (soy, almond or coconut milk)

Is your smoothie too thin? Try adding:

•Ice

•Yogurt

•Unsweetened apple sauce

•Ground flax or chia seeds

•Peanut butter or other nut butter

•Silken tofu, soft

•Fresh or frozen berries

•Banana

•Pineapple chunks

TRY A SMOOTHIE BOWL

Why not try something new for breakfast – a smoothie bowl you eat with a spoon! Pour your favourite smoothie into a bowl instead of a glass and add some tasty toppings. Some of our favourites are: •Nuts and seeds

•Hemp hearts or chia seed

•Dried fruit

•Fresh berries

•Shredded coconut

Tropical Green Smoothie Serves 6 Ingredients:

4 cups (1000 ml) Spinach, fresh ½ cup (125 ml) Yogurt, vanilla, fat free

2½ cups (625 ml) Milk, 1% 1 cup (250 ml) Mango, frozen, chopped

1 cup (250 ml) Banana, ripe, chopped

½ cup (125 ml) Avocado, diced

Directions:

1. Put spinach in a blender. Add yogurt and ½ cup of milk. Purée until smooth.

2. Add the rest of the milk, mango, banana and avocado. Blend again until smooth.

3. Serve right away so the colour stays bright green.

Nutrition Information per Serving: Calories 119; Fat 3 grams; Carbohydrate 20 grams; Fibre 2 grams; Protein 6 grams;

Sodium 79 milligrams

Dietitian’s Tip: Love the taste of mango? Replace ½ cup of the banana with mango.

Hungry for more? Like @ Sobeysdietitian on Facebook and Twitter for more tasty tips & recipes or receive our schedule of events and Healthy Bits & Bites Newsletter directly to your inbox! Register at www.sobeyspharmacy.com/newsletter.

NUTRITION EVENTS

Celebrate Black History Month and taste recipes inspired by African heritage. Samples and recipes provided.

Stews and Salads: Thursday, Feb. 7, 1:30 to 2:30 p.m.

Vegetables: Tuesday, Feb. 19, noon to 1 p.m.

Call Jennifer at 902-895-7382 to register.