Orange Julius Smoothie (gf & vegan option)

Name: Orange Julius Smoothie
Prep time: 5 min
Total time: 5 min
Ingredients: 1 large orange ((peeled)); 2 frozen bananas; 1/2 cup orange juice; 1/2 cup milk of choice ((we used unsweetened vanilla oat milk)); 1 cup vanilla Greek yogurt ((or vegan vanilla yogurt)); 1 cup ice

January 13, 2020

A childhood classic, this Orange Julius Smoothie is so delicious and refreshing. From the sweetness of the fruit to the creaminess and iciness, this recipe is guaranteed to satisfy your craving for this citrusy drink.

Our family got hit with a series of colds a couple weeks ago… and I knew it was time to get some extra nutrition into our bunch. Oranges are a classic choice when it comes to sneaking in extra vitamin C.

What is vitamin C good for?

Vitamin C functions as an antioxidant in our bodies to fight against harmful free radicals, helps our body form collagen (for forming skin, nails etc), supports our immune system and assists with the absorption of plant-based iron.

There is some evidence to support the role of vitamin C in fighting certain types of cancers and potentially in cancer treatment, but it is still under investigation. Vitamin C may also play a role in protecting against cardiovascular disease, but it’s not clear if it is the vitamin C or simply a consequence of eating more produce.

There is some evidence to show that people who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms when they do have a cold.

Which foods contain vitamin C?

Of course, oranges aren’t the ONLY source of vitamin C! Kiwi fruit, potatoes, red peppers, tomatoes, strawberries and cantaloupe are also rich in vitamin C, just to name a few. Note that prolonged storage and cooking reduces the vitamin C content of foods.

How much vitamin C do you need?

The required amount of vitamin C for an adult is 75 mg/day for a female or 90 mg/day for a male (requirements go up if you smoke – by around 35mg/day). These needs vary depending on your age and stage of life (ie: breastfeeding). Note that just like anything, you can have too much of a good thing. If you are taking a supplement it is good to know that the upper limit – the amount per day that you wouldn’t want to exceed- of vitamin C is 2000mg/day for adults (again, this varies according to age – this is a good reference sheet if you want to learn more).

This smoothie get’s its sweetness from orange juice, and the vanilla yogurt and banana add the perfect bit of creaminess. I recommend Greek yogurt for the extra protein if you are using a traditional yogurt, but there are many good brands of vegan yogurt that will work too!

If you want to reduce the sugar content use unsweetened yogurt – we serve this as a bit of a treat so I’m ok with the vanilla yogurt which tastes a bit better. I love the fact that the smoothie uses whole fruit to add in extra fibre. You can also add a couple of tablespoons of hemp hearts before blending if you want to boost the healthy fats, plant protein and fibre! Hemp hearts blend in so well. This is the perfect afternoon snack for the kids when they come home from school.

If you want to take your citrus smoothie up a notch I created these dreamy Orange Creamsicle Smoothie Bowls that are extra fancy (but still super easy). And if it’s orange recipes you’re after these Orange Hemp Heart Muffins are super delicious and one of the fan favourite recipes on the blog, or try these Orange Omega No-Bake Granola bars,