Drinking smoothies is one of the easiest ways to nourish your body with a range of key nutrients. Simple to prepare and delicious to drink, all you need for your own, freshly made smoothies is a blender, water, immune-boosting yoghurt or milk, and some ripe fruit of course. Here are six super healthy smoothies that are low on calories and packed with goodness that you can knock up in next to no time.
Green tea, banana, and blueberry
Green tea is rich in antioxidants, and when combined with bananas and blueberries this smoothie delivers a real blast of nutritional goodness.
For one serving you need:
1 green tea bag, 4 tbsp water, 1 tbsp clear honey (Manuka honey works really well and is full of excellent anti-bacterial properties), 1 and ½ cups of blueberries, ½ a banana, ¾ cup (185ml) of milk or soya milk, and 1 tbsp plain or Greek-style yoghurt (optional).
What to do: Boil the water and allow the green tea bag to infuse in a bowl for 3-4 minutes, then remove tea bag and add the honey, stirring until dissolved. Add banana, berries, milk, tea, and yoghurt to your blender and blend on high speed until super smooth. Add more water or ice, if required, then pour into a tall glass and enjoy first thing in the morning, or any time of day!
Not only will this filling smoothie help to curb your desire for a mid-morning snack, the high levels of vitamin C and polyphenols (good for your heart) found in organic kiwifruit makes this high fibre drink a healthy and nutritious way to start your day.
For four servings you need:
375 ml apple juice, 1 banana, 1 large, organic kiwifruit peeled and sliced, 6 ripe strawberries (frozen is fine), and 1-2 tsps of runny honey.
What to do: Add all your ingredients and blend together until lovely and smooth, adding a touch more juice if required, then pour into glasses and serve. Nice with a sprig of fresh mint or a thin slice of fresh strawberry on top to finish!
Apricot and mango smoothie
This is a deliciously sweet smoothie made with ripe apricots and juicy mangoes. Make sure the fruits are properly ripe before using in a smoothie, as hard or unripe fruit will not deliver on flavour or texture. Adding vanilla extract brings a real taste of the tropics to this smoothie, and some lemon juice will give it a tangy kick.
For two generous servings you need:
6 ripe apricots, pitted and chopped (peeling is optional, but unpeeled fruit should always be washed first), 2 ripe mangoes, peeled and sliced ( be sure to remove stone), 250ml of low-fat milk or plain yoghurt, ¼ tsp vanilla extract, lemon juice, lemon peel, and ice.
What to do: Combine the mangoes, vanilla extract, apricots, milk or yoghurt, and lemon juice in a blender and pulse briefly before adding a handful of ice cubes. Blend again until smooth and serve in tall glasses, garnished with a lemon twist. Serve immediately before contents start to separate.
Banana and avocado smoothie
With the boron found in Avocado, calcium in the yoghurt and spinach, and the magnesium in bananas, this smoothie is excellent for helping to maintain strong and healthy bones. It also happens to be a deliciously rich and creamy drink – the healthy riposte to those ice cream cravings!
For one serving you will need:
250ml of plain yoghurt, 1 ripe banana, ½ a ripe avocado (peeled), and a handful of washed spinach or other mild tasting leafy greens. If you like the taste of mint, a few leaves will add a delightful, fresh flavour.
What to do: Combine all the ingredients and blend until smooth, adding a little water if the mixture becomes too thick. Serve immediately.
This is a great smoothie to drink before your workout, swim, or daily walk. Packed with energy-giving natural sugars, you’ll be raring to go with this easy to make drink.
For one serving:
330g of chopped, ripe strawberries, 230g of blueberries, 110g of sweet raspberries, 1 tsp fresh lemon juice, 2 tbsp runny honey, and a few ice cubes.
What to do: Combine all the ingredients, blend until nice and smooth and there you have it – a berry good workout!
Pineapple passion smoothie
Try this wicked combination of fresh pineapple and vanilla yoghurt and you’ll forget all about ice cream. Perfect for serving on its own, or after a meal as a delicious dessert.
For one serving:
250ml of low-fat vanilla yoghurt, 230g of sweet pineapple chunks, and 5-6 ice cubes.
What to do: Pulse the ice and yoghurt first until the ice is broken up, then add the pineapple chunks and blend until deliciously smooth and decadently rich – sit back and enjoy!
We hope you enjoyed these recipes. For more information on maintaining your health, don’t forget to subscribe to our newsletter.