GORILLA FUEL
37 drinks built from 58 fruits, vegetables and herbs. Every recipe shows calories, protein, sugar and fibre per serving, a sugar flag, why the combination works for flavour and for nutrition, and any cautions. Health claims are worded as associated with or supports — never as treatment.
Nutrient values come from Health Canada's Canadian Nutrient File. Blending keeps the fibre; juicing removes it and concentrates the sugar, which is why Canada's Food Guide recommends whole fruit and vegetables over juice and why every juice here carries a note. Sugar flags are our own convention: HIGH is 20 g or more per serving, moderate 12–19.9 g, low under 12 g.
Produce Guide. What each fruit and vegetable actually does, how strong the evidence is, and who should check with a clinician first.Browse →37 drinks
smoothie · about 480 g · 1 serving
Method. Blend almond milk, spinach and yogurt first, then berries and chia. Rest 2 minutes so the chia thickens.
Flavour. Tart berries and tangy yogurt cover the mild taste of spinach.
Nutrition. Greek yogurt supplies most of the protein; blueberries and chia supply fibre; spinach adds folate and vitamin K. Blueberry-cognition trials are promising but not conclusive, so no brain claim is made.
⚠ Contains milk.
⚠ Contains tree nuts.
Sources: Canadian Nutrient File, Brain Behav Immun
smoothie · about 490 g · 1 serving
Method. Blend oats with milk first for 30 seconds, then add fruit and chia.
Flavour. Banana gives sweetness and creaminess, so no added sweetener is needed.
Nutrition. Oats and chia add fibre and slower-digesting carbohydrate; milk adds protein.
⚠ Oats may be cross-contaminated with gluten; choose certified gluten-free oats if needed.
⚠ Contains milk.
Sources: Canadian Nutrient File
smoothie · about 533 g · 1 serving
Method. Blend everything except chia, stir in chia and let stand 5 minutes.
Flavour. Bright and tart from kiwi, cooled by cucumber and mint.
Nutrition. Pear and kiwi bring fibre and vitamin C. Kiwifruit may modestly help bowel regularity, but certainty is low.
Sources: Canadian Nutrient File, Am J Gastroenterol (via summary)
smoothie · about 425 g · 1 serving
Method. Blend ginger with the kefir first so it is fully broken down.
Flavour. Tropical sweetness with a warm ginger edge and tang from kefir.
Nutrition. Mango and papaya are vitamin C-rich; kefir adds protein. Ginger has the most consistent support for nausea. The 'immunity' tag means vitamin C/A-rich only, not an illness-prevention claim.
⚠ Contains milk.
Sources: Canadian Nutrient File, Nutrients
smoothie · about 405 g · 1 serving
Method. Grate or finely chop the beet so it blends smooth; use frozen cherries for a thicker drink.
Flavour. Earthy beet is balanced by sweet-tart berries and creamy kefir.
Nutrition. Raspberries add fibre; hemp adds protein; beet juice nitrate has preliminary blood-pressure evidence, but this recipe uses a small whole-beet portion. Tart-cherry recovery evidence does not apply to sweet cherries.
⚠ Contains milk.
⚠ Beets are commonly listed as a higher-oxalate food; check with a clinician if you form kidney stones.
Sources: Canadian Nutrient File, Frontiers in Nutrition, Int J Sport Nutr Exerc Metab
smoothie · about 414 g · 1 serving
Method. Use a high-speed blender for the raw carrot; blend 60-90 seconds.
Flavour. Sweet orange and carrot with creamy avocado and a ginger bite.
Nutrition. Carotenoids from carrot are absorbed better with fat; the small avocado portion supplies it (small study). Orange adds vitamin C.
Sources: Canadian Nutrient File, Am J Clin Nutr (via NutraIngredients)
smoothie · about 415 g · 1 serving
Method. Blend spinach with coconut water first, then the rest.
Flavour. Pineapple and lime keep it bright; avocado makes it silky.
Nutrition. Avocado contributes fat and fibre; spinach adds folate. Pineapple's bromelain evidence is for supplements, not fruit.
Sources: Canadian Nutrient File, NCCIH (NIH)
smoothie · about 450 g · 1 serving
Method. Blend kale with water and lemon for 60 seconds before adding apple and hemp.
Flavour. Apple sweetens kale; lemon lifts the green flavour.
Nutrition. Kale gives vitamin C, vitamin K and calcium; hemp adds protein and fat; apple with skin adds fibre.
Sources: Canadian Nutrient File, NIH Office of Dietary Supplements
smoothie · about 530 g · 1 serving
Method. Blend spinach and almond milk first, then add fruit and hemp.
Flavour. Citrus and strawberries mask the flavour of spinach.
Nutrition. Vitamin C from orange and strawberry increases absorption of plant (nonheme) iron (NIH ODS), which is the point of the pairing; spinach and hemp supply the iron.
⚠ Contains tree nuts.
⚠ Spinach is high in oxalate.
Sources: Canadian Nutrient File, Mayo Clinic News Network, NIH Office of Dietary Supplements
smoothie · about 460 g · 1 serving
Method. Blend until smooth; chill and add a pinch of salt and black pepper to taste (not counted).
Flavour. Savoury and cooling, like a drinkable gazpacho.
Nutrition. Tomato provides lycopene; the olive oil provides fat for carotenoid absorption (small study). Red pepper adds vitamin C.
⚠ Celery adds a little sodium.
Sources: Canadian Nutrient File, Atherosclerosis, Am J Clin Nutr (via NutraIngredients)
smoothie · about 468 g · 1 serving
Method. Blend and serve over ice.
Flavour. Sweet melon, cool cucumber, fresh mint.
Nutrition. Cantaloupe supplies beta-carotene and vitamin C; coconut water adds a little potassium and fluid.
Sources: Canadian Nutrient File
smoothie · about 430 g · 1 serving
Method. Strain if you dislike pomegranate seeds, but straining removes fibre.
Flavour. Sharp, sweet-tart berries against creamy yogurt.
Nutrition. Yogurt gives protein; blackberries give fibre. Pomegranate blood-pressure data vary widely between trials, so no health claim is made.
⚠ Contains milk.
Sources: Canadian Nutrient File, Phytother Res (via summary)
smoothie · about 446 g · 1 serving
Method. Use frozen cauliflower florets for a thicker, milkshake-like texture.
Flavour. Cauliflower is neutral and adds body; banana and almond butter carry the flavour.
Nutrition. Cauliflower adds vitamin C and folate with almost no sugar; almond butter adds fat and protein.
⚠ Oats may be cross-contaminated with gluten; choose certified gluten-free oats if needed.
⚠ Contains tree nuts.
smoothie · about 420 g · 1 serving
Method. Blend parsley with water and lemon first.
Flavour. Fresh, herby and lightly sweet from the pear.
Nutrition. Pear gives fibre; parsley gives vitamin C and flavour.
⚠ Parsley is extremely vitamin K-dense (1,640 ug/100 g); keep amounts consistent if you take warfarin.
Sources: Canadian Nutrient File, NIH Office of Dietary Supplements
smoothie · about 344 g · 1 serving
Method. Blend the arugula with the kefir first; the peppery notes soften with the peach.
Flavour. Sweet peach against peppery arugula and ginger.
Nutrition. Kefir and hemp supply protein; arugula adds calcium and folate.
⚠ Contains milk.
Sources: Canadian Nutrient File, Nutrients
smoothie · about 520 g · 1 serving
Method. Chop zucchini small; blend 60 seconds.
Flavour. Zucchini is nearly flavourless; blueberry and banana dominate.
Nutrition. Adds volume and vitamin C with few calories; oats and chia add fibre.
⚠ Oats may be cross-contaminated with gluten; choose certified gluten-free oats if needed.
⚠ Contains tree nuts.
Sources: Canadian Nutrient File, Brain Behav Immun
smoothie · about 380 g · 1 serving
Method. Remove the thick stem and blend the leaves with the coconut water first.
Flavour. Mango sweetness covers the bitterness of collards.
Nutrition. Collards are rich in calcium and vitamin K; mango and lime add vitamin C.
⚠ Collards are very high in vitamin K; keep intake consistent if you take warfarin.
Sources: Canadian Nutrient File, NIH Office of Dietary Supplements
smoothie · about 415 g · 1 serving
Method. Blend and serve cold.
Flavour. Peppery cress cut by sweet pineapple and cooling cucumber.
Nutrition. Watercress is very low in calories and rich in vitamin C and K; pineapple adds manganese.
⚠ Watercress is high in vitamin K.
Sources: Canadian Nutrient File, NIH Office of Dietary Supplements
smoothie · about 440 g · 1 serving
Method. Blend oats and kefir first, then fruit and walnuts.
Flavour. Autumn flavours: sweet apple and pear, nutty walnut.
Nutrition. Oats, apple and pear skins supply fibre; kefir supplies protein; walnuts supply fat.
⚠ Oats may be cross-contaminated with gluten; choose certified gluten-free oats if needed.
⚠ Contains milk.
⚠ Contains tree nuts.
Sources: Canadian Nutrient File
smoothie · about 434 g · 1 serving
Method. Fresh or frozen cranberries; blend 60+ seconds.
Flavour. Tart cranberry balanced by orange and apple.
Nutrition. Fresh cranberries are low in sugar (4.3 g/100 g). Cochrane evidence on cranberry and UTI prevention is for specific groups and uses cranberry products, so no UTI claim is made for this drink.
Sources: Canadian Nutrient File, Cochrane
smoothie · about 420 g · 1 serving
Method. Blend kale with almond milk first; straining is not needed.
Flavour. Dark berry flavour; the kale is barely noticeable.
Nutrition. Blackberries and kale make this a good fibre source for its calories.
⚠ Contains tree nuts.
⚠ Kale is high in vitamin K.
Sources: Canadian Nutrient File, Health Canada
smoothie · about 428 g · 1 serving
Method. Slice the fennel thin; blend 60 seconds, then stir in chia.
Flavour. Gentle aniseed sweetness with fresh mint.
Nutrition. Fennel and pear provide fibre with modest sugar; no digestive-treatment claim is made for the herbs.
Sources: Canadian Nutrient File
smoothie · about 510 g · 1 serving
Method. Use firm tofu from a fresh package; blend on high until completely smooth.
Flavour. Tofu is neutral and thickens the drink like yogurt would.
Nutrition. Tofu adds plant protein (about 7 g in this portion on Canadian Nutrient File values; brands vary); berries and banana provide carbohydrate.
⚠ Contains soy.
⚠ Contains tree nuts.
Sources: Canadian Nutrient File, Brain Behav Immun
smoothie · about 405 g · 1 serving
Method. Blend oats with milk first; add whey last and blend briefly.
Flavour. Like a banana-oat shake.
Nutrition. Milk plus whey and oats provide protein with carbohydrate. Whey values are typical label values; branded products differ.
⚠ Oats may be cross-contaminated with gluten; choose certified gluten-free oats if needed.
⚠ Contains milk.
Sources: Canadian Nutrient File
smoothie · about 376 g · 1 serving
Method. Soak the date 10 minutes if your blender is weak; remove the pit first.
Flavour. Date gives caramel sweetness; almond butter gives richness.
Nutrition. A single Medjool date adds about 13 g of sugar. The date is the main sweetener, so this is a high-sugar drink even though the sugar comes from whole foods.
⚠ Contains tree nuts.
smoothie · about 455 g · 1 serving
Method. Remove the pith if it is too bitter.
Flavour. Bitter-sweet grapefruit with sweet strawberries and fresh basil.
Nutrition. Grapefruit supplies vitamin C and lycopene (pink).
⚠ Contains milk.
⚠ GRAPEFRUIT can interact with many medicines for 3+ days (Health Canada). Do not use this recipe if you take a medicine with a grapefruit warning unless your doctor or pharmacist clears it. Swap in orange if unsure.
Sources: Canadian Nutrient File, Health Canada
smoothie · about 410 g · 1 serving
Method. Blend oats and milk first; remove the pits.
Flavour. Jammy plum with nutty oats.
Nutrition. Oats and plum skins give fibre; walnuts add fat; milk adds protein.
⚠ Oats may be cross-contaminated with gluten; choose certified gluten-free oats if needed.
⚠ Contains milk.
⚠ Contains tree nuts.
Sources: Canadian Nutrient File
smoothie · about 495 g · 1 serving
Method. Frozen raspberries make it thicker; blend 60 seconds.
Flavour. Peach sweetens the tart raspberries.
Nutrition. Raspberries and oats make this a high-fibre option; hemp adds protein.
⚠ Oats may be cross-contaminated with gluten; choose certified gluten-free oats if needed.
⚠ Contains tree nuts.
Sources: Canadian Nutrient File, Health Canada
smoothie · about 430 g · 1 serving
Method. Blend spinach and almond milk first.
Flavour. Tangy kiwi, mellow banana.
Nutrition. Kiwi supplies vitamin C; chia and kiwi add fibre.
⚠ Contains tree nuts.
Sources: Canadian Nutrient File, Am J Gastroenterol (via summary)
smoothie · about 435 g · 1 serving
Method. High-speed blend until smooth; chill.
Flavour. Savoury and sweet from carrot and tomato.
Nutrition. Beta-carotene (carrot) and lycopene (tomato) are carotenoids; the olive oil supports absorption (small study). Red pepper adds vitamin C.
Sources: Canadian Nutrient File, Atherosclerosis, Am J Clin Nutr (via NutraIngredients)
juice · about 408 g · 1 serving
Method. Juice the carrots and ginger, then the orange. Serve over ice; a few nuts alongside help carotenoid absorption.
Flavour. Sweet and bright with a ginger kick.
Nutrition. Vitamin C and beta-carotene, but the fibre is removed. Canada's Food Guide advises whole fruit and vegetables over juice.
Juicing removes fibre and concentrates free sugars (WHO counts juice sugars as free sugars). Whole produce here has about 8.6g fibre; most of it is lost in the glass. Canada's Food Guide recommends whole fruit and vegetables over juice.
⚠ HIGH sugar for a drink; consider a half portion or diluting with sparkling water.
Sources: Canadian Nutrient File, Am J Clin Nutr (via NutraIngredients), Health Canada
juice · about 358 g · 1 serving
Method. Juice the hard ingredients alternately; drink fresh.
Flavour. Earthy beet softened by apple and carrot.
Nutrition. Beet juice nitrate is the studied form for small blood-pressure effects, but juicing removes fibre and concentrates sugar.
Juicing removes fibre and concentrates free sugars (WHO counts juice sugars as free sugars). Whole produce here has about 7.4g fibre; most of it is lost in the glass. Canada's Food Guide recommends whole fruit and vegetables over juice.
⚠ HIGH sugar for a drink; oxalate and potassium cautions apply to beets.
Sources: Canadian Nutrient File, Frontiers in Nutrition, Health Canada
juice · about 415 g · 1 serving
Method. Juice the cucumber, celery and lemon; stir in torn mint.
Flavour. Crisp, hydrating and savoury.
Nutrition. Very low in sugar and calories; low in nutrients per serving because most of the volume is water.
Juicing removes fibre and concentrates free sugars (WHO counts juice sugars as free sugars). Whole produce here has about 5.1g fibre; most of it is lost in the glass. Canada's Food Guide recommends whole fruit and vegetables over juice.
⚠ Celery adds some sodium.
Sources: Canadian Nutrient File
juice · about 335 g · 1 serving
Method. Blend and strain through a fine sieve for juice, or drink unstrained as a smoothie.
Flavour. A summer drink: sweet, sharp, minty.
Nutrition. A lycopene source. Watermelon recovery evidence is about citrulline supplements, not the fruit.
Juicing removes fibre and concentrates free sugars (WHO counts juice sugars as free sugars). Whole produce here has about 2.4g fibre; most of it is lost in the glass. Canada's Food Guide recommends whole fruit and vegetables over juice.
⚠ Moderate-to-high sugar for the portion.
Sources: Canadian Nutrient File, J Sport Health Sci
juice · about 330 g · 1 serving
Method. Juice the pineapple and cucumber, then the parsley and lime.
Flavour. Sweet pineapple with herbal parsley.
Nutrition. Vitamin C from pineapple, lime and parsley; fibre is lost in juicing.
Juicing removes fibre and concentrates free sugars (WHO counts juice sugars as free sugars). Whole produce here has about 4.1g fibre; most of it is lost in the glass. Canada's Food Guide recommends whole fruit and vegetables over juice.
⚠ Parsley is very high in vitamin K per 100 g.
Sources: Canadian Nutrient File, NIH Office of Dietary Supplements, Health Canada
juice · about 300 g · 1 serving
Method. Juice the apple, celery, parsley, lemon and ginger together.
Flavour. Tart, clean, lightly sweet.
Nutrition. Apple is the only meaningful sugar source; vitamin C from lemon and parsley.
Juicing removes fibre and concentrates free sugars (WHO counts juice sugars as free sugars). Whole produce here has about 5.8g fibre; most of it is lost in the glass. Canada's Food Guide recommends whole fruit and vegetables over juice.
⚠ Parsley is vitamin K-dense.
Sources: Canadian Nutrient File, NIH Office of Dietary Supplements, Health Canada
juice · about 465 g · 1 serving
Method. Juice, or blend and strain; add a drop of olive oil if drinking with a meal (not counted).
Flavour. Like a savoury garden cocktail.
Nutrition. Lycopene and vitamin C; tomato products modestly lowered LDL in a meta-analysis, though a single glass is not the same as those trials.
Juicing removes fibre and concentrates free sugars (WHO counts juice sugars as free sugars). Whole produce here has about 6.3g fibre; most of it is lost in the glass. Canada's Food Guide recommends whole fruit and vegetables over juice.
⚠ Celery adds some sodium.
Sources: Canadian Nutrient File, Atherosclerosis
General information, not medical advice. If you take blood thinners, blood-pressure, diabetes or kidney medicines, or any medicine with a grapefruit warning, check with your pharmacist or doctor before changing what you drink. Ingredients may trigger food allergies. Cup measures are approximations; grams are what the numbers use.