The Value of Smoothies. Recipes and Wisdom from the Staff Shop Team

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“Wellness encompasses a healthy body, a sound mind, and a tranquil spirit. Enjoy the journey as you strive for wellness.” — Laurette Gagnon Beaulieu


If you don’t already know, we here at Staff Shop are passionate about health and wellness. So much so, we have a designated Health and Wellness lead on our team. Yes, Chantal Porter, one of our brilliant Staffing Managers is passionate about juicing and the benefits of getting so many vitamins and nutrients into your body with just one drink!

I began crafting my own juice after discovering some favourites at local shops and grocery stores. As many of you might be aware, the prices for pre-made juices can be insane- especially in this economy! Motivated by this, I decided to take matters into my own hands. Luckily, a friend was parting with their juicer, so I seized the opportunity and embarked on my juicing journey.”

Our recent trip to Costa Rica definitely inspired us all to try to drink more fresh juices and smoothies each day. They can be part of a balanced meal, or a meal replacement. Great for busy professionals who need to take care of their bodies while taking care of business.


Can a Smoothie Replace a Meal?

In a recent Well + Good article, they asked a Registered Dietitian about smoothies as a meal replacement. So, do smoothies make good meal replacements? The answer was “sometimes.” It’s all about how you make your smoothies. Are you making a refreshing healthy snack or a robust drink with the right amount of calories to help you get through your day? So, the bottom line is, it’s all in the recipe. This is why we reach out to Chantel and some other team members to get their recipes for juices, smoothies and wellness shots. 

While I’m still in the early stages and wouldn’t label myself an expert, I can attest to the transformative effects juicing has on how I feel. It has become a game changer for me, providing a wealth of nutrients that I might not otherwise consume in a day, considering the substantial amounts of food required—quite a task, to be honest!,” said Chantal.


The Recipes

Pineapple Spinach Juice

From Chantal Porter, Staffing Manager


  • 1 cup baby spinach
  • 3 cups pineapple chunks
  • 5 cups chopped romaine lettuce
  • 2 inches (or more if you like it spicy) fresh ginger


  1. Combine baby spinach, pineapple chunks, chopped romaine lettuce, and fresh ginger in a juicer or blender.
  2. If using a blender, blend until smooth and strain out chunks before drinking. 


  1. Juice ingredients directly into glass. 

Enjoy the vibrant and nutritious Pineapple-Spinach Juice! If you made extras, add it to an airtight container (a mason jar is best) to keep it for up to 4 days!

This juice has lots of nutritional value, thanks to the super-rich nutrients found in all components. 

  • One cup of fresh pineapple juice provides a significant dose of manganese, copper, vitamins B6 and C, promoting bone health, immunity, wound healing, and energy production. Pineapple juice is also packed with antioxidants, including bromelain, known for its anti-inflammatory and digestive benefits. 
  • The combination of spinach and romaine lettuce adds vitamins A, C, and K, antioxidants, and minerals, supporting vision, heart health, and bone density. 
  • Ginger contributes its own set of benefits, such as anti-inflammatory and antioxidant properties, aiding digestion, and potentially reducing the risk of chronic diseases.

From immune support to anti-inflammatory properties, each ingredient plays a crucial role in promoting overall wellness. As with any dietary choice, moderation is key, and incorporating this juice into a balanced lifestyle enhances its positive impact. 


Lemon Ginger Turmeric Shots

From Alison Hernández, COO


  • 5-6 lemons peeled
  • 5 knobs of ginger
  • 1 finger length of turmeric
  • 1 tbsp of black peppercorn
  • 1-2 garlic cloves
  • 10 drops oregano oil


  1. Blend and strain.
  2. Store up to a week in the fridge, or freeze into an ice cube tray

I put it in a bottle in the fridge and pour myself a shot each morning.


Green Bonanza Smoothie

From Laura De Lorenzi, Marketing Coordinator


  • 1 handful of spinach 
  • 1 spoonful of almond butter (A great source of healthy fats) 
  • 2 scoops (or directed serving amount) of chocolate protein powder. (My favourite one is this High Impact Plant Protein from Power Life by Tony Horton. I am someone who always struggled to digest protein powder. This Plant Protein solved that problem for me as it is specifically made with a premium blend of Plant-Based Proteins and Nutrients designed for weight management, lean muscle building and healthy digestive support. It’s Pea Protein based rather than the typical Whey Protein most of us are used to. It’s a little pricey but worth every penny. I have noticed such a difference in my muscle building, recovery and overall digestion.)
  • 1 scoop (or directed package serving amount) of collagen powder. (I love this one from Organika. Collagen is great for hair, skin, nail and joint health. We stop producing collagen naturally in our mid to late 20’s by 1% per year until we’re 40, therefore this is a great supplement for it. It has no taste and also adds some extra protein to your diet.)
  • 1 tablespoon flax seeds (Add some fibre!) 
  • 1 cup of ice 
  • 1/2 cup of water


  1. Blend and serve.

I always have a smoothie for breakfast in the morning as a meal replacement. Breakfast is the most important meal of the day, as most of us know. As someone who doesn’t love eating first thing in the morning, a smoothie is a great compromise for me. I worked with my naturopath to create this recipe as it includes all of our necessary food groups for balancing out hormones and keeping our body and mind happy. I love that I can take it on the go and it keeps me full throughout the morning since it is packed with protein. This smoothie starts my day off right and encourages me to continue to make healthy choices throughout the day.


“The Kitchen Sink” Smoothie

From Jennifer Ménard-Shand, Founder & CEO who loves to throw as many helpful ingredients as possible to clean up her fridge and get more bang for buck per cup! 


  • 1/2 cup of frozen pineapple 
  • 1/2 cup of frozen kale
  • 1/2 cup of frozen mixed berries 
  • 1 banana (raw or frozen)
  • 1 cup of coconut water 
  • 2 dates 
  • 3 tablespoons of yogurt 
  • 1 tablespoon of chia seeds (you can mix these in your yogurt the night before or not if you like the crunch) 
  • 1 teaspoon of cinnamon powder 
  • 1 teaspoon of turmeric powder 
  • 1 scoop or protein, collagen or healing powder of your choice


  1. Blend and serve.
  2. Makes a 16oz smoothie.

Mix of protein, antioxidants, probiotics, and vitamins. Reduces inflammation and makes fasting more manageable.


Ginger Berry Smoothie

From Belinda LeMay, Employee & Client Care Concierge


  • 1 cup frozen spinach 
  • 1 banana peeled, frozen (I like frozen, they sweeten up)
  • 1 cup frozen blueberries 
  • 1 1/2 cup frozen strawberries
  • 2 tablespoons of almond butter
  • 1-2 inches of ginger, peeled
  • 1 cup of ice – depending how thick you want your smoothie
  • 1/2- 2 cups cup of water –  depending how thick you want your smoothie


  1. Add all the ingredients in your blender container.  Cap the blender and blend until ingredients are combined. Makes 2 servings
  2. Pour into glass
  3. Sip
  4. Smile
  5. Enjoy

I always make mine, and pretty much have it every morning. They taste delicious and I am able to get a decent amount of fruit, veggies and protein. I pretty much always use frozen produce. Lately I have been adding in lot’s of ginger. Its warming properties have been used for thousands of years!

Sometimes if I am craving a sweet treat I will add a spoonful of organic cocoa powder, tastes just like a chocolate milkshake!


Morning Magic Smoothie

From Brenna Pembleton, Recruitment Assistant


  • ½ cup frozen wild blueberries 
  • ½ cup chopped jicama (peel removed) 
  • Big handful of organic spinach (you can add more, too!) 
  • 2 tablespoons hemp seeds 1 teaspoon MCT oil ( I just use Coconut Oil)
  • 1 teaspoon organic spirulina powder 
  • ½ cup unsweetened coconut water 
  • ½ cup unsweetened almond/coconut milk 
  • Ice (optional)


  1. Add all ingredients to a blender, blend, and start your day with brain and body fuel!


Life Hacks

Since you want to stay consistent and ensure you’re getting all the benefits of your juices or smoothies, measuring is key. To make it easier on yourself, premeasure out some of your ingredients into freezer bags and keep them ready to go in the freezer. Dump in your ingredients and blend away when you’re ready to make it. You’ll thank yourself later for taking this extra step in meal planning.

Smoothies are also great for when you’re fasting, to make it easier. They can also help with digestion when you’re not really up for a big heavy meal of meat and potatoes.

Smoothies and juices really allow your body to consume a variety of vitamins and nutrients in one meal, rather than over several days. They can pack a punch when it comes to goodness!


Check Out These Blogs

We are passionate about food and wellness, so why not check out some of our past blogs on the topics.

Our recipe blog was a great success, as we crafted our very own recipe book!

And our superfoods blog had lots of great tips and suggestions, as well.






Share With Us

Do you have a great recipe for a smoothie or juice? Contact us today to share your go-to recipe. 

It’s so important that we consume healthy, nutritious balanced meals throughout the day. A smoothie or a homemade juice can really ensure you’re getting all those healthy ingredients in. 







Let food be thy medicine and medicine be thy food.” — Hippocrates

Staff Shop Inc. is a privately held Canadian-Indigenous-Women owned staffing and consulting firm servicing Canada I USA I Caribbean as an award-winning diverse supplier, certified with CCAB, CAMSC, WBE & WEConnect International.

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