Hello Everyone!

Thanks for checking out Caitie’s Cooking today on the official launch, which is starting with a delicious Smoothie! To receive updates, please follow me on Twitter and Instagram @CaitiesCooking, or on Pinterest!

So today we have the Strawberry & Mango Sunrise Smoothie, containing Strawberries, Mango, Banana, Calcium & Vitamin D fortified Orange Juice, Vanilla Yogourt, and No-Sugar-Added Cranberry Juicemaking it perfect for breakfast and loaded with a ton of nutrients!

It’s also suitable for those of you who are lactose intolerant, and may be consuming a lactose free or even a vegetarian diet, depending on your level of tolerance and the type of yogourt you use. (Note that bacteria in yogourt consume the lactose in order to ferment the dairy, thus the majority of yogourt is technically low lactose or lactose free! If you don’t want to use it, you can also leave it out – you’ll still have a delicious smoothie!)

The biggest thing you’ll notice with this smoothie is it’s packed with fruit, so it will be full of Vitamin C. Even better? It’s full of calcium! (Oh and Antioxidants, but we’ll touch on that another day!)

So why are these two things good for you?

Vitamin C

Vitamin C plays a huge role in repairing cells in your body. It primarily is used to make collagen, which your body uses to repair your skin, muscles, ligaments, etc. While many products provide you with Vitamin C, it is water soluble, meaning you eliminate extra in your urine daily. This means you need to replenish and consume 45mg/day (for adults). It also is used to maintain healthy teeth and bones. This smoothie contains strawberries and mangoes, and just one cup of strawberries has over 150% of your daily value of Vitamin C (approximately 67mg). One cup of mango contains almost 75% of your daily value for Vitamin C. Add in the orange juice, banana, and cranberry juice, and you’re looking at a ton more! Wow!


Calcium is well known for its bone strengthening properties, and is the primary reason why Canada’s Food Guide and the United States’ Healthy Plate Model recommend consuming milk and dairy products. In conjunction with weight bearing activities (such as weight lifting, where your muscles use resistance to strengthen them), calcium has been found to decrease one’s risk of osteoporosis. Unfortunately, many people are lactose intolerant, which has led to the development of calcium and Vitamin D fortified beverages. Yogourt also has a bad rep, because many people believe that all dairy contains lactose, which is entirely false. As previously mentioned, the majority of yogourt actually has little to no lactose in it at all, making it suitable for all but the most sensitive of those who are lactose intolerant. All together, a cup of calcium and Vitamin D fortified orange juice contains over 30% of your daily requirement for calcium, and enough Vitamin D to help your body absorb and use it (they work together!). On top of this, one cup of yogourt contains over 40% of your daily value for Calcium, meaning this smoothie will have close to half of your daily calcium requirements (approximately 1000mg). That’s incredible!

Overall, this smoothie is tasty, made with a ton of fresh ingredients, and is quick and easy to whip up in the morning. On top of it, I think the presentation is beautiful, don’t you?

Get the recipe below!


Interested in learning more about how your body uses Calcium and Vitamin D? Check back for an informative post, coming to the Q & A page soon!


Strawberry and Mango Sunrise Smoothie 2Strawberry & Mango Sunrise Smoothie
Serves 2 – 4

  • 1/4 Cup Vanilla Yogourt
  • 1/2 Cup No-Sugar Added Cranberry Juice
  • 1/2 Cup Calcium & Vitamin D Fortified Orange Juice
  • 1 Medium Banana
  • 1 Cup Fresh or Frozen Strawberries (stems removed)
  • 1 Cup Fresh or Frozen Mango
  • 2 – 4 Fresh Strawberries for Garnish
  1. Put the mangoes, banana, and orange juice in a blender, and blend on low for 20 – 30 seconds, then liquify or blend on high for another 20 – 30 seconds.
  2. Pour into glasses, filling the glass half way. Place in the freezer.
  3. Put the yogourt, cranberry juice, and strawberries in the blender next. Blend on low for 20 – 30 seconds, then liquify or blend on high for another 20 – 30 seconds.
  4. Remove glasses from the freezer, and pour the strawberry mixture on top until glasses are full.
  5. Garnish with one fresh strawberry on the rim of each glass and serve.


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