Making smoothies is a refreshing way to enjoy a healthy mix of fresh fruits and vegetables fast.
If you are on a weight loss journey like me, they come in handy as good substitutes for carbonated drinks. I’ve recently developed a craving for smoothies and knowing the healthy punch they pack, I’m going to share some of my tryouts with you.
Pineapple Coconut Banana Smoothie:
This is an all time tropical mix – creamy and delicious! Highly nutritious coconuts and pineapple are rich in fibre, folate, vitamins C, E, and B. Minerals including iron, selenium, sodium, calcium, magnesium and phosphorous are also nutrients to be enjoyed in this smoothie mix. Bananas have a good amount of healthy antioxidants; all three fruits are healthy and yummy!
- 1 cup of shredded coconut (for easy blending)
- 1 medium sized banana (peeled and cut into chunks)
- 1 cup of diced pineapple
- 1 cup of Coconut milk/Almond milk/Greek yoghurt
2. Spinach Apple Cucumber Smoothie:
This mix is super nourishing. With the valuable nutrients found in the trio, a glass of this gives your body the vitamins A, C and K that it needs for the day. This smoothie is rich in fibre, magnesium, iron, manganese, folate, potassium, manganese. It’s got high antioxidant properties too. For this smoothie, an addition of low fat yoghurt helps improve the taste of the spinach or ugwu leaves.
- A handful of washed spinach/ ugwu leaves
- 1 medium sized chopped apple
- 1 medium sized chopped cucumber
- ½ tsp of ginger (optional for a hint of spice)
- Crushed ice cubes (optional)
- 1 cup of low-fat/greek yoghurt
3. Orange Pineapple Carrot Smoothie:
This particular one is my daughter’s favourite. Oranges are sodium free, sweet but low in calories, and are a healthy dose of vitamin C and fibre. Carrots are well-known for their nutritional benefits to the eyes, and studies have shown their potentiality in reducing the risk of certain cancers. Oranges are known to be quite effective in managing blood sugar levels. Add some pineapples to give it a dash of tropical flavour.
- 2 whole oranges (peeled and cut into small chunks)
- 2 whole carrots (washed and chopped)
- 1 cup of diced pineapples
- ¼ tsp of turmeric or ginger (optional for spice)
- 1 cup of water or low fat yoghurt (base)
- Crushed ice cubes
The preparation method is simple, fast and straightforward:
Cut up your fruits, add them up into the blender and blend on high-speed for 1-3 minutes till you have it smooth and foamy. If you prefer your smoothie pulp-free, simply pour the thick blend through a strainer to have a purely liquid drink.
You’ve got busy mornings? Save some time by keeping your washed diced fruits in the fridge before you need them. This also makes it possible to drink your smoothie right after you blend the fruits without having to freeze it again.
There’s no limitation when it comes to smoothies. Make your choice from the wide array of fruits and vegetables in the market. And keep experimenting to find what suits your taste buds...cool right?