Banana Blueberry Power Drink

Makes 2 1/2 cups (625 mL), enough for 1 to 2 servings

The fruit, sunflower seeds, and hemp seeds in this smoothie provide abundant protein, minerals, vitamin E, and omega-3 fatty acids. As a single serving, this is a power-packed breakfast that will stave off hunger all morning. Although soaking the seeds and dates will increase their mineral availability and improve the smoothness of the final product, you can skip this step if you prefer.

1/4 cup (60 mL) raw sunflower seeds
3 pitted dates
1 1/4 cups (310 mL) water
1 banana
1 cup (250 mL) fresh or frozen blueberries
1/4 cup (60 mL) hemp seeds
Put the sunflower seeds and dates in a small bowl. Add water to cover and let soak at room temperature for 6 to 10 hours. Transfer the sunflower seeds, dates, and their soaking liquid to a blender. Add banana, blueberries, and hemp seeds and process on high speed until smooth. For a thinner consistency, add a little more water.

Per 2 1/2 cups (625 mL): calories: 584, protein: 18 g, fat: 28 g, carbohydrate: 74 g (44 g from sugar), dietary fibre: 21 g, calcium: 85 mg, iron: 5 mg, magnesium: 146 mg, phosphorus: 339 mg, potassium: 852 mg, sodium: 10 mg, zinc: 2 mg, thiamin: 1 mg, riboflavin: 0.1 mg, niacin: 4.3 mg, vitamin B 6: 0.4 mg, folate: 92 mcg, pantothenic acid: 2.7 mg, vitamin B 12: 0 mcg, vitamin A: 63 mcg, vitamin C: 17 mg, vitamin E: 13 mg, omega-6 fatty acids: 17 g, omega-3 fatty acids: 6 g

Percentage of calories from protein 11%, fat 41%, carbohydrate 48%