We've put together four recipes, each designed around a specific health goal: bone health, sustained energy, muscle building, and gut health.
Every recipe uses three to four ingredients, takes under five minutes, and is built around what your body actually needs at this stage of life.
Each smoothie starts with one serve of Bold Health Protein Boost — 20.9g of plant-based protein, just 142 calories, only 0.4g of sugar, and a full suite of vitamins, minerals, prebiotics, digestive enzymes, and algal omega-3 DHA. All in one serve.
Calcium & Vitamin D Boost Smoothie
Supporting bone density with calcium, Vitamin D, magnesium and omega-3s
Ingredients
- Bold Health Protein Boost1 serve (38g)
- Calcium-fortified almond milk300ml
- Frozen banana1 medium (~120g)
- Chia seeds1 tbsp (12g)
Why it works
Bold delivers 200mg of calcium and 2.5ug of Vitamin D per serve — two nutrients that work in tandem for bone mineralisation. Fortified almond milk stacks an additional ~300mg of calcium on top, while chia seeds contribute phosphorus and plant-based omega-3s. Banana adds potassium (~420mg), which research links to reduced calcium loss through urine. Bold's 80mg of magnesium also plays a direct role in bone density. Together, this smoothie delivers roughly 500–550mg of calcium — around half the daily recommended intake for Australians over 50.
Nutrition per serving (approx.)
| Nutrient | Per serve | Source |
|---|---|---|
| Calcium | ~500–550mg | Bold (200mg) + fortified almond milk + chia |
| Vitamin D | 2.5ug (25% RDI) | Bold — supports calcium absorption & immunity |
| Magnesium | ~100mg | Bold (80mg) + chia seeds + banana |
| Potassium | ~680mg | Bold (130mg) + banana + almond milk |
| Omega-3 DHA/EPA | 54mg + chia ALA | Bold algal DHA (52mg) + chia seeds |
| Prebiotic inulin | 2g | Bold — feeds beneficial gut bacteria |
| Folate | 50ug (25% RDI) | Bold — cell repair and renewal |
Morning Fuel Smoothie
Slow-release carbs, MCTs, and B12 for all-day energy without the crash
Ingredients
- Bold Health Protein Boost1 serve (38g)
- Rolled oats (dry)¼ cup (25g)
- Frozen mango chunks½ cup (~83g)
- Coconut water250ml
Why it works
Rolled oats provide slow-digesting complex carbohydrates (beta-glucan fibre) that steady blood sugar over hours — no mid-morning slump. Mango contributes natural sugars for an immediate lift, plus Vitamin C which supports iron absorption and immune function. Bold's MCT powder kicks in as a fast, clean fuel source that bypasses normal fat digestion. Vitamin B12 (0.5ug, 25% RDI) is critical for energy metabolism and red blood cell production — a nutrient many Australians over 50 are deficient in. Coconut water rounds it out with natural electrolytes. Best consumed first thing in the morning.
Nutrition per serving (approx.)
| Nutrient | Per serve | Source |
|---|---|---|
| Vitamin B12 | 0.5ug (25% RDI) | Bold — essential for energy metabolism |
| Folate | 50ug (25% RDI) | Bold — supports red blood cell production |
| Vitamin D | 2.5ug (25% RDI) | Bold — supports muscle and nerve function |
| MCT powder | Per formulation | Bold — fast-acting fuel for brain & body |
| Potassium | ~730mg | Bold (130mg) + coconut water + mango |
| Vitamin C | ~40mg | Mango — supports iron absorption & immunity |
| Beta-glucan fibre | ~1g | Rolled oats — sustained energy release |
Post-Workout Builder Smoothie
Complete amino acids, high protein, and recovery carbs for muscle repair
Ingredients
- Bold Health Protein Boost1 serve (38g)
- Full-cream milk300ml
- Frozen banana1 large (~135g)
- Natural peanut butter1 tbsp (16g)
Why it works
Bold's pea and brown rice protein blend delivers all nine essential amino acids — the building blocks muscles need to repair and grow. Brown rice protein is specifically rich in methionine, which completes the amino acid profile that pea protein alone can't achieve. Full-cream milk adds casein and whey protein for a slower, sustained release, bringing the total protein to around 35g. Banana's natural sugars create a small post-workout insulin spike that helps shuttle amino acids into muscle tissue faster. Peanut butter adds heart-healthy monounsaturated fats. Best consumed within 30–60 minutes of finishing exercise.
Nutrition per serving (approx.)
| Nutrient | Per serve | Source |
|---|---|---|
| Complete amino acids | All 9 essential | Bold (pea + brown rice protein) |
| Calcium | ~560mg | Bold (200mg) + full-cream milk (~360mg) |
| Vitamin D | 2.5ug (25% RDI) | Bold — supports muscle function & recovery |
| Magnesium | ~110mg | Bold (80mg) + banana + peanut butter |
| Potassium | ~900mg | Bold (130mg) + banana + milk |
| Monounsaturated fat | ~6g | Peanut butter — anti-inflammatory recovery |
| Turmeric curcuminoids | 34mg | Bold — reduces exercise-induced inflammation |
Happy Gut Blend Smoothie
Prebiotics, probiotics, digestive enzymes and antioxidants — all in one glass
Ingredients
- Bold Health Protein Boost1 serve (38g)
- Plain Greek yoghurt½ cup (130g)
- Frozen blueberries½ cup (~75g)
- Unsweetened almond milk200ml
Why it works
This recipe puts Bold's gut-health formulation front and centre. Each serve brings 2g of prebiotic chicory inulin (the food that feeds beneficial gut bacteria), 5.2g of total dietary fibre, 34mg of turmeric curcuminoids for anti-inflammatory support, and a full digestive enzyme blend — amylase (1200DU), protease (500HUT), cellulase (55CU), lactase (200LAC), and lipase (10FIP) — that helps your body break down and absorb nutrients more efficiently. Adding Greek yoghurt layers live probiotic cultures on top, creating a true synbiotic combination. Blueberries contribute polyphenols, which research shows act as a prebiotic themselves, selectively feeding Bifidobacterium and Lactobacillus species in the gut.
Nutrition per serving (approx.)
| Nutrient | Per serve | Source |
|---|---|---|
| Prebiotic inulin | 2g | Bold — selectively feeds good gut bacteria |
| Total dietary fibre | ~8g | Bold (5.2g) + blueberries + almond milk |
| Probiotics | Billions CFU | Greek yoghurt — populates the gut microbiome |
| Digestive enzymes | 5-enzyme blend | Bold — amylase, protease, cellulase, lactase, lipase |
| Turmeric curcuminoids | 34mg | Bold — anti-inflammatory gut support |
| Polyphenols | ~150–200mg | Blueberries — prebiotic & antioxidant effect |
| Calcium | ~420mg | Bold (200mg) + Greek yoghurt + almond milk |
A note on these recipes
All four smoothies are designed to complement a varied, balanced diet. Nutritional values are estimates calculated using the Bold Health Protein Plus nutrition information panel (38g serve) combined with standard Australian food composition databases. Your exact values will vary slightly depending on fruit ripeness, brand of yoghurt or milk, and scoop size.
If you're managing a specific health condition or are on medication, we recommend checking with your GP or dietitian before making significant changes to your nutrition.
Ready to make these at home?
Bold Health Protein Boost is the central ingredient you need to make all four. One serve. Four goals. Endless combinations.
Shop Health Protein Boost →Nutritional values are estimates based on the Bold Health Protein Plus nutrition information panel (FSANZ Standard 2.9.3) and standard Australian food composition databases. Values are approximate and may vary. This content is for general informational purposes only and does not constitute medical or dietary advice.
