Posted 1 year ago

SCS Lunch & Learn Smoothie Fun with Ironwood Dieticians

The Virtual Lunch & Learn “Smoothie Fun with Ironwood Dieticians Brenda Gridley, CSP, RDN and Rebecca Mrotek, MS, RDN” was recorded for release on Tuesday, June 6, 2023.

Tropical Protein Smoothie

  • 1 naval orange
  • ½ cup full fat coconut milk
  • ¼ cup protein powder (unflavored or vanilla)
  • 1 banana
  • ½ medium-sized avocado
  • ½ cup of ice
Nutrient Content
  • Calories: 899 kcal
  • Protein: 56g
  • Carbohydrates: 81g
  • Sugar 46g
  • Fat: 44g
  • Fiber: 19g
  • Coconut milk: high in calories, great choice for a smoothie base
  • Avocado: mild flavor. It is an easy, low-volume way to add ~300 calories to a smoothie.
  • Bananas- soluble fiber which can help form stool if experiencing any diarrhea. Although, if diarrhea is present, leave out the coconut milk
Side Effect Management
  • easy to swallow
  • breakfast
  • poor appetite
  • weight gain


Ginger Pink Lemonade

  • 2.5 cups water
  • 1 inch piece of fresh ginger, peeled
  • 2 tbsp agave nectar
  • ¾ cup sliced raspberries or strawberries (fresh or frozen)
  • ¾ cup freshly squeezed lemon juice (6 medium-sized lemons)
  • 1.Place water, ginger, agave nectar, berries and lemon juice in a blender.
  • 2.Blend until smooth
  • 3.Chill and serve over ice
Nutrient Content
  • Calories: 13 kcal
  • Carbohydrates: 3g
  • Sugar 5g
  • Fiber: 0g
  • Fat: 0g
  • Protein: 0g
  • Less sugar than a store-bought lemonade
  • Hydrating for those hot summer days
Side Effect Management
  • dehydration
  • quick and easy
  • anti-nausea


High Protein Blueberry Smoothie (not in video)

  • 1.5 cups blueberries
  • ½ cup milk of choice
  • ½ cup spinach
  • ½ banana
  • ¼ cup protein powder
  • ½ cup Greek yogurt
  • ½ cup rolled oats
Nutrient Content
  • Calories: 683 kcal
  • Protein: 66g
  • Carbohydrates: 71g
  • Sugar 53g
  • Fat: 17g
  • Fiber: 11g
  • Blueberries: high amount of antioxidants.
  • High protein: protein powder and Greek yogurt.
  • Spinach- good source of iron and vitamins like K and A
Side Effect Management
  • easy to swallow
  • fatigue
  • poor appetite
  • weight gain

Learn more out Registered Dietitian Brenda Gridley, CSP, RDN

To view our other Ironwood recipe videos, visit YouTube playlist here.

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