Back to work smoothie

by Rebecca on January 5, 2018

Coming back into the work routine after the Christmas/New Year’s break can be hard so why not take the hassle out of the mornings and make a quick breakfast smoothie that you can make within two minutes and drink on the way to work or at work!

We’ve asked our Eat Smart team what their fav quick and yummy smoothies are…..they are low GI to help stabilize your blood sugars and keep your energy levels stable throughout the morning AND contains healthy fats to keep you full and satisfied for longer!  WIN WIN:-)


Bec’s Breakfast smoothie

  • 150ml low fat milk
  • 2 tbs traditional oats
  • 4-5 whole walnuts
  • ¼ scoop WPI protein powder (or can replace with 2-3 tbs skim milk powder)
  • 1 tsp honey or maple syrup
  • ½ frozen banana
  • ICE (depending on how thick you want your smoothie will determine how much ice you put in….the more ice the thicker it will be)

Blend and enjoy!

Lauren’s Green Smoothie

  • 250mL coconut water
  • 1/2 apple
  • Big handful of baby spinach
  • 1/2 lebanese cucumber
  • A few mint leaves

Blend and enjoy!

OR if you have a little more time…….

Lauren’s Coffee almond smoothie:

  • Soak 15 almonds in warm water for 20 mins.  Drain.
  • Add 1 cup cold water, the soaked almonds, 1 fresh date or 2 dried dates, 1-2 tsp cacao, 1 shot of coffee or 1 tsp instant coffee dissolved in hot water.

Blend and enjoy!


Kellie’s Fast and Furious smoothie:

TIP:  Puree up all different berries and bananas, mangoes, melons once they are looking a bit sad and tired, and freeze them in ice cub trays, and once they set, tip them out and then store them in ziplock bags (~3-4 ice cubes per bag).

  • 1 bag frozen fruit
  • 150ml low fat milk
  • 2-3 tbs yoghurt

This recipe is great for a quick, no chop, no mess on the run smoothies……. way cheaper than the shop versions of these, and no wasting tired fruit!!


Steff’s ‘Chocie chimp’ smoothie

  • 1 x frozen banana
  • 1 x scoop chocolate protein powder OR just cocoa
  • 1 x tablespoon peanut butter OR other favoured nut butter
  • 1 x teaspoon chia seeds
  • Sprinkle cinnamon
  • 200ml lite milk of your choice
  • + Ice

Annnnnd Whizz!!



Other recipes for on-the-go Breakfast smoothie ideas:


Peach Powerhouse   

  • 1 cup Milk (of your choice)
  • 2 Tbs Low-fat vanilla yoghurt
  • ½ cup Frozen peaches
  • ½ cup Strawberries
  • ⅛ tsp Ground ginger
  • 2 tsp Whey protein powder/Sustagen (vanilla)
  • 1/4 cup traditional rolled Oats
  • 3 -4 Ice cubes


Berry Blitz

  • 1 cup frozen unsweetened raspberries
  • 1 cup almond or rice milk (Chilled)
  • ½ cup frozen pitted unsweetened cherries
  • 2 tsp Honey
  • 2 tsp Finely grated fresh ginger
  • 1 tsp Ground flaxseed
  • 2 tsp Fresh lemon juice


Veggie Delight 

  • 2 medium carrots chopped
  • 1 small green apple chopped
  • 1 slice grated ginger
  • 1 tablespoon psyllium husk
  • 2 tablespoons WPI protein powder (neutral flavour)
  • ½ cup water



low-fat Tiramisu

by Lauren James on December 11, 2017


This is a traditional dessert from the Veneto region in Italy. Tira mi su literally means “pick me up” in Venetian dialect. This is a low-fat version but it still tastes just as delicious!  


Serves 8

  • 1 500g packet savioradi (sponge) biscuits
  • 1 litre strong, sweetened coffee (water and strong instant coffee is OK)
  • large dash of favourite liqueur (Frangelico, Brandy, Kahlua)
  • 400g low fat smooth ricotta or ‘continental-style’ low fat cottage cheese
  • 400g ‘Creamy Classic’ Ski low fat yoghurt or any low fat vanilla yoghurt
  • cocoa and icing sugar to decorate



  1. Make coffee and set aside to cool.
  2. Mix ricotta, yoghurt and liqueur.
  3. Begin layering with ricotta mixture on base of presentation dish of approx 10cm depth (a glass can work well for individual portions).
  4. Follow this with savioradi which have been briefly dunked in coffee.
  5. Continue layering alternate layers of ricotta and savioradi until biscuits run out.  You may need to make some more coffee.
  6. Top off with ricotta mixture and sprinkle with cocoa and icing sugar.
  7. Keep in fridge till ready to serve.




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