Go Green with a Shamrock Smoothie



St. Paddy’s Day is only a few days away—and that means it’s time to go green! If you’re looking for a festive and delicious way to avoid getting pinched, there’s one minty-mixture that could either have you dancing a jig for joy or doing double duty at the gym.

You guessed it: The much-loved McDonald’s Shamrock Shake is back. And with it comes loads of emerald-coloured calories, fat and sugar. It’s true, St. Patrick’s Day is only one day. But at 470 calories and 65 grams of sugar, a month of multiple Shamrock Shakes could be less than lucky for your waistline.

Option one: Savour every sip of this seasonal shake and cut down on some other treats to make up the difference. Option 2: Ditch the drive-thru and make your own healthier version! I present: The Shamrock Smoothie.



A Pot of Gold

So what’s the difference between your indulgent treat and this extremely tasty beverage? The not-so-secret ingredient is the greens! For only a handful of calories per serving, leafy green vegetables pack in tons of vitamins A, C and K, folate, potassium and fibre. Plus, each cup of smoothie is loaded with calcium, heart healthy monounsaturated oils, filling fibre and energizing mint.

If a green smoothie isn’t your thing, here are some other ways to green-ify your St. Patrick’s Day menu:

  • Steam some greens and serve with a drizzle of olive oil and balsamic vinegar.
  • Fold cooked greens into an omelette or frittata.
  • Make a fresh salad with baby spinach, snap peas and edamame beans.
  • Spread mashed avocado on whole-wheat toast instead of butter
  • Mash potatoes with avocado and top with chives.


Shamrock Smoothie
Prep time
Total time
When it comes to nutrition, this Shamrock Smoothie is definitely a pot full of gold. Bright green, lusciously creamy and full of vitamins and minerals, this shake is a perfect way to start the day on March 17th or any day of the year!
Recipe type: Breakfast/Snack
Serves: 2 cups
  • 1 frozen banana
  • 1 cup firmly packed fresh spinach leaves
  • ¾ cup milk (or soy or almond beverage)
  • ½ medium avocado
  • ¼ cup firmly packed fresh mint leaves (about 25 leaves)
  • ¼ teaspoon pure peppermint extract (optional)
  • Honey or maple syrup to taste
  • Optional: dark chocolate chips or shavings as garnish
  1. Combine all ingredients in a blender and blend until smooth.
  2. Pour into 2 glasses, garnish with mint sprig and chocolate shavings (if desired) and enjoy!
*Nutrition Information analyzed using Eatracker.ca

Time-Saver Tip: Prep your ingredients the night before by putting chopped banana, spinach, mint and avocado into a container and freeze overnight. In the morning all you need to do is measure the liquid ingredients, throw in the frozen ingredients and blend!
Nutrition Information
Serving size: 1 cup Calories: 209 Fat: 7.8 Saturated fat: 1.2 Unsaturated fat: 6.6 Trans fat: 0 Carbohydrates: 31.8 Sugar: 19.5 Sodium: 71.9 Fiber: 5.5 Protein: 6.6 Cholesterol: 2.4


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