May Community Smoothie



May’s Community Smoothie

This green smoothie tastes like a strawberry milkshake! A great way to get some extra greens into your diet, or a wonderful way to warm up to drinking your greens. Here’s what you’ll need to make this smoothie...


How to prepare:

• 8oz of almond milk (or any non dairy beverage of your choice)
• 1oz lemon juice
• 1 banana
• ½  cup frozen strawberries
• ½ cup frozen mangos
• 1 cup spinach
~ Blitz it up et voila! ~

Our May community smoothie was in partnership with Sprout Ottawa. Sprout is a social enterprise that addresses food insecurity in food deserts by stocking fresh produce and instructional meal kits in corner stores. For information about their programs and services, click here.

Nutritional Benefits: The Beauty Smoothie


  • Strawberries are incredible for promoting skin vitality! The vitamin C in strawberries is used by the body to produce collagen, a protein essential to skin health. A healthy supply of collagen helps skin stay soft and springy while also repairing damaged skin cells. In addition, vitamin C serves as a free radical-scavenger, fighting the development of skin cancer and premature aging.

  • Strawberries can help to alleviate allergy symptoms.  Strawberries deliver immune-boosting and anti-inflammatory benefits, as they contain a special anti-allergy flavonoid called fisetin, which helps the body’s immune cells control inflammatory reactions to allergens.

  • Strawberries can actually help regulate your mood.  The seeds of strawberries contain the omega-3 fatty acid alpha-linolenic acid, which has been proven to improve mood.  Also, because strawberries are quite low on the glycemic index they won’t cause spikes and crashes in blood sugar levels - helping to further regulate mood and energy levels.


  • Mangos are incredibly good for your digestive system.  Not only are they a fantastic source of dietary fibre, helping to keep you regular and feeding all of your healthy gut bacteria - mangos also contain a group of digestive enzymes called amylases.  Amylases help to breakdown more complex sugars into their simplest forms so your body can use them for energy

  • Mangos are also extremely in vitamin C - the beauty vitamin!  More vitamin C = more collagen production = more vibrant skin, strong healthy nails and long and shiny hair.  One cup of mango provides three quarters of your daily required vitamin C

  • Mango is a powerful immune booster.  One cup of mango provides 10% of your daily vitamin A needs.  Vitamin A is essential for a healthy immune system, as it helps fight infections. Meanwhile, not getting enough vitamin A is linked to a greater infection risk.


  • Incredibly high in insoluble fibre, spinach is great for maintaining a healthy digestive tract and preventing constipation.    

  • Spinach is an excellent source of vitamins and minerals essential for skin health:            Vitamin C (yay collagen!) AND Vitamin A which helps to protect against UV damage and slow the signs of aging while encouraging healthy skin cell production

  • Folic acid - ever wonder why pregnant women have that gorgeous glow?  Folic acid, or folate, may be partially to thank. Part of the family of B vitamins this nutrient helps to promote strong and healthy hair growth and contributes to a glowing complexion!

Lemon Juice

  • Lemons help to promote hydration helping to flush toxins out of the body contributing to a healthy complexion.  How water improves skin is controversial, but one thing is certain. If your skin loses moisture, it becomes dry and prone to wrinkles!

  • Another incredible source of vitamin C.  Vitamin C found in lemons may help reduce skin wrinkling, dry skin from aging, and damage from the sun.

  • A natural digestive aid, lemons help to encourage the stimulation and production of digestive juices which work to breakdown the food you eat.  When food is properly broken down it is more easily digested and moved through the body for energy!

Almond Milk

  • Almond milk provides the body with much needed zinc - a mineral so commonly depleted from our food sources - so most of are deficient.

  • Zinc is essential for collagen production and immune health.  It helps to keep the skin clear of blemishes and prevents hair loss.

  • Almond milk is also high in vitamin E which is required for protecting skin against damage from the harsh rays of the sun!

Shannon Gilchrist, R.H.N
Tara Porter

Carly Wall