Some More Smoothie Essentials And Recipes

Fruit Juice

Apple juice tends to go with most smoothie concoctions and provides extra hydration to a smoothie without an overpowering taste. Apples contain one of the widest ranges of phytochemicals of any food. These antioxidants, which include quercetin, catechin, phloridzin and chlorogenic acid make apples a very beneficial fruit to eat.

All apples have high antioxidant levels but red apples tend to contain more than green varieties. Other juices that work well in smoothies include berry, fruit cocktail and pineapple juice.

Milk

Milks add fluidity and flavour to smoothies and also provide protein. Some people prefer dairy but there are many alternatives. Soya, almond and rice milk are good non-diary alternatives. Coconut milk is excellent for richer smoothies, especially those with a more tropical taste.

Yogurt

Yogurt provides extra protein to a smoothie and also provides a thicker consistency for smoothies. The probiotics in yogurt may help with digestion.

Nuts and Seeds

Nuts and seeds provide crunch, protein and essential fats to smoothies. A good blender should crush nuts and seeds sufficiently; otherwise you may need to pre-grind them. 

Smoothie Recipes

Below are a few of my favourite Smoothie recipes. For all recipes, the method is the same: simply combine the ingredients in a blender and blend until smooth.

 

BERRY BLISS SMOOTHIE (Servings: 4)

• 500ml plain fat-free yoghurt
• 2 small bananas
• 1-cup fresh strawberries, sliced
• 1 cup frozen mixed berries

 

HAWAIIN PRINCESS SMOOTHIE (Serves: 4)

 

• 250ml low fat coconut milk
• 250ml fruit cocktail juice
• ½ pineapple
• ½ cup paw paw
• ½ cup mango

 

 

CHOC-BANANA-ALMOND SMOOTHIE (Serves: 4)

 

• 2 Tbs. cocoa powder
• 500ml water
• 250 ml chocolate soya milk
• 4 bananas
• 1 Tbs. crushed almonds

 

 

AVOCADO BANANA SMOOTHIE (Serves 4)

 

• 2 bananas
• 1 small avocado pear
• 2 Tbs. raw honey
• 1 cup low fat coconut milk
• 1 tsp cinnamon

 

SPICED CHAI SMOOTHIE (Serves 4)

To make chai spice, combine the following

• 2tsp ground cardamom
• 2 tsp ground cinnamon
• 1 tsp ground cloves
• 1 tsp ground nutmeg
• 1 tsp ground ginger
• 1 tsp ground black pepper
• 1 tsp ground allspice 

For the smoothie:

• 1 cup almond milk
• 1 cup coconut milk
• 3 frozen bananas
• 3 heaping spoonful almond butter
• 4 tsp chai spice
• 1 Tbs. maca powder
• 1 tsp honey

 

SUPER DIGESTIVE SMOOTHIE (Serves 4)

 

• 250ml plain fat-free yogurt
• 2 Tbs. crushed flaxseeds
• 1 paw paw
• ½ pineapple
• 2 tsp raw honey

 

 

VEGGIE MAGIC SMOOTHIE (Serves 4)

 

• 500ml water
• 1 beet
• 1 handful spinach
• 1 broccoli floret
• 1 cauliflower floret
• 1 banana
• 5 strawberries

 

 

WATERMELON, CUCUMBER AND GINGER SMOOTHIE (Serves 4)

 

• 8 thick slices watermelon
• 2 large cucumbers
• 2cm slice ginger

 

 

BEAUTIFYING SMOOTHIE (SERVES 4)

 

• 2 cups mixed fresh berries (blueberries, raspberries, strawberries)
• 1 cup frozen mixed berries
• ½ cup chopped kale
• 2 Tbs. flaxseeds
• 1 cup water

 

See Also: Refreshing Summer Low Calorie Drinks

 

VITAMIN C BOOSTER SMOOTHIE (SERVES 4)

 

• 1 cup freshly squeezed orange juice, with pulp
• 1 tsp grated orange zest
• 1 small lemon, peeled
• 1 tsp grated lemon zest
• 2 medium guavas
• ½ cup granadilla pulp