A smoothie is a thick beverage made by mixing fruits, vegetables, and other ingredients in a blender.
Smoothies are also an easy way to take supplements like protein powder, spirulina, or other powdered vitamins and minerals just by adding a serving to the blender. The nutritional value of a smoothie can change drastically based on the ingredients used to make it. Smoothies made with whole-milk yogurt, for example, will have more fat than smoothies made with water or nonfat yogurt. Smoothies made with milk, yogurt, or water will have less sugar than those made with fruit juice.
One great trait of smoothies is that you can sneak almost any fruit and many vegetables into them while still making them taste good. Studies show that eating enough fruits and vegetables each day reduces the risk of chronic diseases and helps you maintain a healthy body weight. But many people don’t meet their daily recommended intake of fruits and vegetables.
If you’re one of the many people who struggle to eat enough fruits and vegetables each day, adding smoothies to your diet may help. One smoothie can have two to three servings of fruits or veggies packed inside, making it easier to meet the mark.
Below you will find some of my families favorite smoothie recipes, so grab your blender and enjoy!
PISTACHIO SMOOTHIE
1 banana
1 small avocado
1/4 cup pistachio
1/4 cup yogurt
Almond milk
Honey or maple syrup (optional)
Ice cubes
PISTACHIOS: an excellent source of protein, fiber, vitamin K, thiamin, vitamin B6, iron, magnesium, phosphorus, potassium, copper, manganese, and selenium. Because these "nuts" are full of so many essential vitamins and minerals, there are a great many health benefits to adding them to your diet.
POMEGRANETE BERRY SMOOTHIE
1 cup of pomegranate juice
2 cups of mixed berries of your choice
1 banana
½ cup low-fat cottage cheese
Blend until smooth, and you have a great smoothie that serves two. This smoothie makes for a good breakfast option. Packed with banana and pomegranate, it keeps one feeling full and satiated for a long time. Also, the berries are great sources of antioxidants. The cottage cheese adds much-needed protein, and with so much fruit, the fiber content is high too. This Pomegranate Berry Smoothie is a wholesome meal that promises to give your day an energetic, happy beginning.
COCONUT & MANGO SMOOTHIE
1 cup of cold coconut water
3 Tbs of orange juice concentrate or 1 cup orange juice
1 cup of low-fat Greek yogurt
1 cup of fresh/frozen mango cubes
2 cups of ice
Blend and serve with a mint-leaf garnish. This smoothie is a great workout drink. It contains potassium-rich coconut water, which replenishes essential electrolytes lost through sweating. The mango promises to give an extra boost of energy, while Greek yogurt has a high protein content. This smoothie is a far healthier option than store-bought sports drinks, which contain high amounts of sodium and caffeine.
GREEN TEA & BERRY SMOOTHIE
Brew 1 tea bag of flavorless green tea in a ½ cup of boiling water.
2 teaspoons of honey and dissolve.
1 banana
1cup of soy milk
1-1 ½ cup berries of your choice. Blueberries work best.
Add the green tea to this mix, blend again, and serve.
The antioxidants from the green tea, fiber from the banana and berries, and protein from the soy milk make this smoothie a powerhouse of ingredients. It makes for a healthy mid-morning snack that is light, refreshing, and very tasty.
SIMPLEST WATERMELON SMOOTHIE
2 cups of chopped, seedless watermelon
1/3 cup of low-fat milk.
Blend until smooth and then add 2 cups of ice. Blend again until the smoothie acquires an even, semi-frozen consistency.
This easy and simple Watermelon Smoothie is ideal for hot, summer mornings when you need a refreshing drink. Not only is it very quick and easy to put together, but it is also very low in calories and acts as a delicious coolant. I like to add a sprig of mint or a couple of drops of peppermint oil for that extra cool vibe. Enjoy it during daytime get-togethers in summer.
POPEYE SMOOTHIE
½ cup of unsweetened almond milk
1/3 cup plain Greek yogurt
1 cup of baby spinach
1 cup ripe banana
½ cup frozen pineapple
1 tablespoon chia seeds
1-2 teaspoons honey (optional)
Blend until smooth, without lumps. This Sweet Popeye Smoothie adds a healthy dose of muscle-building protein to your diet. It incorporates foods you might not usually enjoy into a fiber-rich mix of healthy fruits. This is a combination that even Popeye would be proud of! Consume at any time during the day, whenever you need a nutritious mini-meal.
GOOD FOR YOUR GUT SMOOTHIE
1 ripe banana, sliced or chopped
¾ cup of low-fat vanilla yogurt
Grate a ½ teaspoon of ginger into the mixture
1 tablespoon of honey.
Blend until there are no lumps and garnish with a banana slice on top. With gut-cleansing ginger, fibrous banana, and probiotic yogurt, this smoothie does wonders for the digestive system. It is known to relieve heartburn, nausea, and indigestion in a matter of minutes. Consume this Gut-Friendly Ginger Smoothie as a post-meal drink to aid digestion, or use as a home remedy for mild digestive issues.
PEACH PARTY SMOOTHIE
1 cup apricot nectar, or 3 tablespoons of apricot concentrate
1banana
1¼ cup peach yogurt
1one tablespoon lemonade concentrate.
Blend until the mixture is creamy and then add ½ cup of chilled club soda or Sprite . Serve immediately with a lemon wedge as garnish. This sparkling, decadent smoothie is a lovely party beverage that everyone can enjoy. Since most of its ingredients are store-bought staples, it is easy to make for a larger number of people. Best of all, it combines the punch of fizzy drinks with the richness of fruity shakes - a perfect drink to kick-start a party!
FIGHTING FOR FITNESS SMOOTHIE
1 sliced kiwi
1 ripe banana
5 frozen strawberries
1 ¼ cup of apple juice
1 ½ teaspoon of honey
Blend until there are no lumps left and a thick, creamy concoction emerges. This strawberry and kiwi smoothie is a brilliant tonic for the body's immune function. The heart-healthy polyphenols and vitamin C from kiwis and the antioxidant power of strawberries combine to form a drink that hones the body's mechanism for fighting infections and diseases. This Fighting Fit Kiwi Smoothie is perfect for those prone to illness and those recovering from diseases.
APPLE & KALE DETOX SMOOTHIE
a handful of baby kale
½ an apple
1 cup of coconut water
blend until the leaves are in tiny pieces that are barely visible. If baby kale is not available, use curly kale but remove the stringy leaf-rib that runs down its middle. Kale is a popular superfood that comprises a wide range of nutrients, including minerals, vitamins, antioxidants, and more. When combined with the immunity-enhancing apple and electrolyte-rich coconut water, a wonderful detoxifying smoothie emerges. This Kale Apple Detoxifying Smoothie cleanses the system of mild impurities and replenishes its reserve of essential micronutrients.
CHOCOLATE & OATMEAL SMOOTHIE
1/2 cup rolled oats gluten-free, if necessary
2 tablespoon cocoa powder
1-2 tablespoon maple syrup
1 scoop chocolate protein powder Optional
1-2 tablespoon chia seeds Can sub for ground flax
1-2 tablespoon peanut butter or any nut or seed butter
3/4 cup milk of choice I used unsweetened almond milk
Blend until desired consistency. If too thick, add more milk. For a more filling and thicker smoothie, feel free to add a frozen banana or frozen berries. This oatmeal smoothie is thick, creamy, and packed with healthy and wholesome ingredients! Ready in seconds, it's perfect for a fast and delicious breakfast.
SPINACH, BANANA, & PEANUT BUTTER SMOOTHIE
1.5 large frozen banana or 2 medium
¾ cup fresh spinach
1 cup almond or soy milk ⅔ cup for a thicker smoothie
2 tbsp flax meal
2-3 tbsp unsalted natural peanut butter
¼ cup ice cubes
With mild sweetness of the banana it's hard to go wrong, but if you want it sweeter you could add sugar. You can also add different flavors like ginger, cinnamon, apple, or any number of ingredients. Raw vegans can substitute raw almond milk for the soy. Creamy and refreshing, this Spinach Banana Smoothie is subtly sweet with creamy peanut butter for a delicious healthy blend. Packed with nutrients from spinach, flaxseed, and banana, this vibrant green smoothie is the perfect fuel.
ALMOND & CHERRY SMOOTHIE
1 banana, sliced
2 cups frozen pitted cherries
1 cup almond milk
1/2 cup low-fat yogurt
1 to 2 tablespoons honey
Blend and puree until smooth. Adjust the sweetness with additional honey, sometimes I even add a little cocoa powder. Almonds and Cherries are rich in magnesium, vitamin E, and fiber. Vitamin E has been tentatively linked with a lower risk of Alzheimer's disease. Contain antioxidants that can help reduce inflammation, lower the risk of heart disease, and improve brain function
GREEN TEA & STRABERRY SMOOTHIE
1 green tea bag
3/4 cup very hot water
1 cup fresh strawberries, halved
1/4 cup lowfat milk
1/2 lime, juiced
1 tablespoon honey
6 fresh mint leaves
Steep the tea bag for 2 minutes in the water. Remove the bag and allow the tea to cool. Pour the tea into an ice cube tray and freeze until solid, at least 2 hours. Put the strawberries, milk, lime juice, honey and mint into a blender and blend until almost smooth. Add the green tea ice cubes and continue to blend until very smooth. The combination of sweet strawberries and earthy green tea makes this smoothie balanced and refreshing. It's packed with vitamin C and antioxidants, and if you keep green tea ice cubes in your freezer you can make it in a flash!
OATMEAL COOKIE SMOOTHIE
3/4 cup rolled oats
1/4 cup raisins
1/4 teaspoon pumpkin pie spice
1 cup whole milk, plus more if needed
1/2 cup full-fat vanilla yogurt
1 tablespoon dark brown sugar
Add the oats, raisins and pumpkin pie spice to a blender and pour in the milk, adding more to cover the oats if needed. Stir completely and set aside until the oats are soft, 15 minutes. Blend on high speed until pureed and smooth, about 1 minute. Add the yogurt, brown sugar and 1 1/2 cups ice, and blend on high speed until smooth, about 30 seconds. Pour into 2 pint glasses. This all-in-one milk-and-cookies smoothie makes a nice change of pace for a summer breakfast or afternoon snack. For little kids: Let them help press the buttons on the blender. (Be sure to let it run for a full minute before you add the ice so the oatmeal-and-raisin mixture gets as smooth as possible.)
SLIM DOWN CHOCOLATE SMOOTHIE
½ cup skim or soy milk and blend with
1 cup of low-fat vanilla yogurt.
¼ cup of sweetened chocolate chips
1 cup of fresh raspberries
Blend until smooth. This delightful smoothie is a healthy, low-calorie alternative to fizzy drinks and fatty desserts. The chocolate and raspberries ensure it tastes wonderful, despite containing very nutritious, slimming foods. Therefore, this Slimming Chocolate Smoothie is ideal for weight-watchers who have a sweet-tooth.
Mom & Dad's Favorite!
INSTANT COFFEE SMOOTHIE
2 teaspoons Instant coffee powder
1/4 cup boiling water
2/3 cup almond milk
2 medium ripe banana, frozen and sliced
1 tablespoon peanut butter
1 teaspoon vanilla extract
1 tablespoon maple syrup
Dissolve the instant coffee granules in hot water. Pour all the ingredients into the blender and give a few pulses until it is completely smooth and frothy. You can also add a few pieces of an ice cube to have an icy texture smoothie. Taste and adjust the sweetness to your liking by adding more maple syrup if necessary. With a rich flavor that is both refreshing and satisfying, perfect for a morning pick-me-up or as a mid-day boost.
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