10 Healthy Smoothie Recipes
A healthy smoothie is a mix of a variety of vegetables and fruit. You only need to take several fruits, drop them straight into a blender striking ‘go’ so that your smoothie will be ready to drink. It’s an easy process, but it’s enough to provide you with a beverage that not only tastes wonderful but also gives you a considerable amount of nutrition.
What is utterly vital for everyone, is that we eat a heavy nutrient diet. In other words that it isn’t sufficient that we view our eating habits just as an origin of energy – it also must be a resource of raw materials that give us improved performance and health.
How to make a smoothie
There’s nothing wrong with merely trying out various mixtures of vegetables and fruits and adjusting the percentages to find things you like. For getting creative, you should know the essential guidelines that may apply irrespective of your ingredients. How do you be sure that your smoothie is tasty and doesn’t leave you cold?
The Basics
The first thing to do is to pick the vegetables and fruits that you’re planning to put in your smoothie. You should select the fruits and veggies in line with the objectives you want to obtain and the nutrients that you’re interested in. Naturally, you should strive for balance but ask what your primary goal is too. Will this be a fat-reducing smoothie? An energy smoothie? Or a fiber-packed smoothie?
Consider the sugar content and also the level of acidity. For example, a banana or an avocado will be considerably less sweet than something like an orange or a mango. When you have one or two elements that carry plenty of sugar, then think about adding a few less sweet components to try and even the score.
What’s very essential, you should get your proportions correct.
Liquid
An important thing to put in your blender before starting preparing your smoothie is some liquid. This needless to say will be what maintains your drink a drink rather than a mush! What’s important too though, is that you consider the amount of liquid you want and what sort of liquid you’re going to use.
The most frequent choice of liquid will be ordinary water.
Then again, it’s also somewhat common to use milk (which will come full of its nourishing substances) or to use fruit juices or even green tea. It’s also typical to work with 1 to 2 cups for one person’s amount of smoothie. Be aware though that your smoothie’s consistency is very much depending on what you do now.
If you would like the drink to become runny, then using plenty of water and juice is fine. Should you prefer a thicker consistency though, then you’ll choose to put in a little less and/or decide on an element that is thicker in the first place just like milk or even yogurt. Whether you desire your drink to be runny or thick is completely a point of personal preference and might also vary concerning the recipe and the goal!
Base
The next step to consider is your base texture (usually just called the base). This is what is likely to give you the body of your healthy smoothie and give it that thick uniformity making it a smoothie and not juice.
The thing here is to pick out something that has a thicker consistency itself, and that suggests something such as bananas, mangos, pears, peaches or avocados. Yogurt also is valid, as do nut butters (like peanut butter), coconut meat, chia seeds, ice, frozen fruit or even ice cream (despite the fact that this last option is not so healthy!).
Anti-Aging Antioxidant Smoothie Recipe
Free radicals harm your skin, your internal organs, and beat down your immune mechanism. The antioxidants in the vegetables in this smoothie have the ability to kill toxins that cause cancer, lines and wrinkles, dark spots and other skin issues, psychological issues related to aging that we call “senior moments”, and other age-related health concerns. You should get 3 to 4 cups out of this recipe.
Tweaks: If you prefer a sweeter flavor, add a half of an orange or an entire green apple. Just be sure you add water as well, to obtain the desired texture. Using vegetables that are as fresh as you possibly can can result in a higher water yield from your produce, and more nutrients.
Ingredients
• 1/2 cup arugula
• 1/2 cup asparagus
• 1/2 cup broccoli
• 1/2 cup spinach
• 1 garlic clove
• 2 cups chamomile tea
Instructions
• Place 1 cup of chamomile tea in your blender along with your arugula, garlic and spinach. Blend well.
• Add your second cup of tea. Blend, slowly adding your broccoli and asparagus.
• Blend until the desired consistency is achieved. Depending on the quality of your vegetables, you may have to add a little purified, filtered water.
Nutrition per 1 cup – 13 cal, 0 g fat, 1 g protein, 14 mg sodium, 1 g fiber, 4 g carbohydrates
Vegan Green Citrus Smoothie Recipe
Vegans and vegetarians usually know what they’re doing when it comes to making smoothies or juices. If you are new to either the vegan lifestyle or making smoothies, this recipe combines vitamin C from oranges and grapefruit, and blends them with healthy fiber, antioxidants and other wonderful nutrients and minerals from watercress and kale.
Tweaks: For a heavier vegetable base, swap out one of your oranges with a cup or two of your favorite leafy green vegetable. Depending on the size of your produce, you may need to add more water than this recipe calls for.
Ingredients
• 1 cup kale leaves
• 1 cup watercress
• 1 grapefruit, peeled, seeded and sliced
• 2 oranges, peeled, seeded and sliced
• 1 banana, peeled
• 1 cup purified, filtered water
Instructions
• Add half of your water to your blender, mixing in your watercress, kale and grapefruit. Blend well.
• Add the rest of your water, slowly adding in your banana and oranges. Blend well.
• You may want to add a little more water, coconut water or coconut milk to get the texture you are looking for.
Nutrition per 1 cup – 95 cal, 0 g fat, 3 g protein, 6 mg sodium, 6 g fiber, 24 g carbohydrates
Green Tea Weight Loss Smoothie Recipe
A typical motive for drinking healthy smoothies is to slim down. Green tea is filled with fat-burning antioxidants that can boost your weight loss, particularly if you include it with other well balanced meals. As an alternative to water or milk, you will use green tea as the liquid. You should get 3 or 4 cups out of this recipe.
Tweaks: Always make use of filtered, purified water as far as possible. You need to purchase organic, good quality green tea bags. If you’re a purist, you should buy ground green tea leaves and skip the tea bags. Tea bags are very handy, however, making the process quicker and easier. You’re going to get much healthier nutrients and minerals from your green tea if you let it steep for at least 5 to 10 minutes.
Ingredients
• 1 cup watercress
• 1 lemon, peeled, seeded and sliced
• 2 cups cantaloupe, seeds and rind removed
• 1 cup of raspberries
• 2 cups of freshly brewed green tea
Instructions
• Add 1 cup of tea to your blender, followed by your watercress, lemon and raspberries. Blend well.
• Add the remaining cup of tea, continuing to blend. Add cantaloupe and blend well.
Nutrition per 1 cup – 50 cal, 0 g fat, 1 g protein, 18 mg sodium, 3 g fiber, 12 g carbohydrates
Green Lemonade Smoothie Recipe to Make Kids Happy
The sooner you develop good health habits in your children the better. Then again, kids are notoriously irritated and complain while they are told they have to eat their vegetables. This is a great method of getting nutrients, vitamins and minerals into your children, with a recipe that kids really love.
Tweaks: Anything you need to do to make your children love smoothies is allowed here. Get your kids involved. Allow them to choose their own ingredients when you go shopping. Allow them to make the smoothies with you. Kids love watching food get melted in a blender, and the more involved your children are in this healthy process, the better the chance that these healthy habits will stick with them.
Ingredients
• 4 lemons, peeled, seeded and sliced
• 2 apples, peeled, cored and diced or sliced
• 1 cup spinach
• 1 tablespoon organic, raw honey or organic agave nectar
• 1 cup ice
• 2 cups green tea
Instructions
• Mix 1 cup of tea with your spinach and lemons. Blend well. Blend in your honey or agave nectar.
• Add your remaining 1 cup of tea and blend well. Blend in your apples, adding ice as needed for the right consistency.
Nutrition per 1 cup – 75 cal, 0 g fat, 1 g protein, 7 mg sodium, 3 g fiber, 22 g carbohydrates
Good Breakfast Greenie Recipe
This is a great breakfast smoothie which you can use at any time during the day as well. Green spinach and green apples are your green go-to ingredients here, and this simple recipe is going to deliver anywhere between 3 and 4 cups. Filled with minerals, vitamins and essential amino acids, this particular smoothie is just as nutritious as it is delicious.
Tweaks: If you are a novice to making green smoothies, it may be difficult to get accustomed to the taste. This type of smoothie tastes amazing to most people, but you can always add flaxseed, Chia seeds, walnuts or almonds, kale, romaine lettuce and any other vegetables or fruits to experiment for just the right flavor. You also may want to add a little more water or another healthy liquid if you don’t like your smoothies thick.
Ingredients
• 1 cup fresh spinach leaves, preferably organic
• 2 green apples, peeled, cored and diced or sliced
• 1 banana, peeled and sliced
• 1 cup purified or filtered water (replace with your favorite almond milk, coconut milk or coconut water for a healthy flavor boost)
Instructions
• Add 1/2 cup of your water to your blender, along with your spinach leaves. Blend well.
• Add banana and remaining water, blending well.
• Slowly add green apples, blending until the desired texture is achieved.
Nutrition per 1 cup – 90 calories, 0 g fat, 1 g protein, 10 mg sodium, 3 g fiber, 22 g carbohydrates
Healthy Avocado Smoothie Recipe
Avocado gives delicious creaminess and plenty of vitamins and minerals to this cool, refreshing specialty. It is best served icy cold, right out the blender.
Ingredients
• 1 ripe avocado
• 2 cups sweetened almond milk
• 1 cup crushed ice 1/4 cup fat-free sweetened condensed milk
• 2 tablespoons fresh lime juice
• 1 tablespoon chopped slivered almonds, toasted
Nutritional Information
Calories 142 Calories from fat 0.0% Fat 7.6g Sat fat 0.9g Mono fat 4.4g Poly fat 0.9g Protein 2.7g Carbohydrate 17g Fiber 3.3g Cholesterol 2mg Iron 0.4mg Sodium 79mg Calcium 129mg
Instructions
Cut avocado in half lengthwise; discard pit. Scoop pulp from avocado halves into blender. Add almond milk and next 3 ingredients (through lime juice); process until smooth. Top each serving with toasted almonds. Serve immediately.
To your Health Avocados give you a dose of heart-healthy nutrients: Their monounsaturated fats and fiber help lower cholesterol.
Yield: Serves 5 (serving size: about 3/4 cup smoothie and about 1/2 teaspoon almonds)
Nutritional Information
Calories 142 Calories from fat 0.0% Fat 7.6g Sat fat 0.9g Mono fat 4.4g Poly fat 0.9g Protein 2.7g Carbohydrate 17g Fiber 3.3g Cholesterol 2mg Iron 0.4mg Sodium 79mg Calcium 129mg
Breakfast with a Berry Banana Smoothie
A delicious, protein-packed antioxidant smoothie having a nutty taste you are going to love. This healthy smoothie can replace your full breakfast and will keep you going for many hours. The nutrients will help repair cells and revitalize the body instead of aging.
Ingredients:
• 1 small banana
• 1 cup frozen blueberries
• 1/2 cup walnuts
• 1/2 cup oatmeal
• 1 cup Greek yogurt
• 1 teaspoon Maca powder
• 3 ice cubes
Instructions
1. Peel the banana and rinse the blueberries.
2. Throw all the ingredients into the blender.
3. Blend until all the mixture is well combined.
4. Serve.
Nutritional Info: Calories 876, Fat 44.1 g, Protein 43.0 g, Carbohydrates 85.9 g
Serving: 1
Prep Time: 10 minutes
Strawberry Banana and Lettuce Blend
The bananas have several remarkable benefits to improve your health. They consist of a great deal of essential minerals and vitamins. This energizing smoothie is a great solution to include lettuce, strawberries and bananas into your morning. The cinnamon likewise helps to stabilize blood sugar levels.
Ingredients:
• 4 large bananas
• 2 lettuce leaves
• 1 cup strawberries
• 1 cup ice
• A pinch of cinnamon
Instructions
1. Wash the strawberries and the lettuce leaves thoroughly.
2. Remove the leafy heads of the strawberries and peel the bananas.
3. Put all the ingredients into a blender.
4. Blend until the mixture is well combined.
5. Serve with a strawberry for garnish.
Nutritional Info: Calories 234, Fat 0.2 g, Protein 2.9 g, Carbohydrates 59.5 g
Serving: 2
Prep Time: 10 minutes
Kiwi, Pineapple and Green
This fruit and vegetable blend is very easy for the belly to absorb. It will give you a lot of energy for your day, while helping your digestion stay in balance. You might have it for breakfast or late in the evening for an energy boost.
Ingredients:
• 1/2 cup kale
• 1/2 cup romaine lettuce
• 2 celery stalks
• 1/3 pineapple
• 2 oranges
• 5 ice cubes
Instructions
1. Juice the two oranges.
2. Put all the ingredients into the blender together with the fresh orange juice.
3. Blend until the mixture is well combined.
4. Serve.
Nutritional Info: Calories 280, Fat 0.7 g, Protein 5.8 g, Carbohydrates 70.2g
Serving: 1
Prep Time: 10 minutes
Smoothies are an easy way to nourish your body with vitamins, minerals, fiber and protein that are otherwise hard to eat in large quantities– Can you imagine trying to eat a large handful of kale, a raw carrot, half a cucumber and a tbsp of flaxseed in one sitting without the convenience of a smoothie? I don’t think so.
Most kids and adults don’t eat nearly enough fruits and vegetables, because it’s freakin’ hard! Just the preparation alone turns into an excuse to just get take-out instead. But, with a smoothie, you can simply throw fruits and veggies in the blender (along with a few other things like yogurt or flaxseed), and have a healthy snack or meal replacement that even kids will think is a treat. Read more…
Pomegranate Orange Mix
Very wealthy in natural antioxidants, this smoothie includes the benefits of green tea, pomegranate, oranges, and the superfood Maca. This is a genuine antioxidant giant that is stuffed with taste.
Ingredients:
• 3 oranges
• 1 pomegranate
• 1 handful parsley
• 1 handful carrots strips
• 1 musk rose (optional)
• 1/2 cup green tea
• 1 tablespoon Maca powder
• 6 ice cubes
Instructions
1. Wash the parsley and the carrot’s stalks and remove their stems.
2. Using your juicer, juice the oranges and the pomegranate.
3. Put the resulting juice into the blender with the rest of the ingredients.
Nutritional Info: Calories 200, Fat 0.5 g, Protein 3.9 g, Carbohydrates 45.9 g
Serving: 2
Prep Time: 10 minutes
