Smooth Operator: Why We Need Smoothies And How To Make Them

We all know the importance of getting in our 5 servings of fruit and vegetables per day. When it comes to bumping up our fruit intake, making smoothies (blended fruit drinks) is a fun and nutritious way to go. Smoothies are easy too- all you need is a blender (even a hand held one will do for most smoothies), some fresh fruit, and some other ingredients like yogurt or nuts to jazz them up.

Some Smoothie Essentials

Fresh Fruit

Most smoothies involve the use of fruit, but in some cases vegetables also make a valuable addition. Nutritionally, an average portion of fruit contains about 15 grams of carbohydrate (about the same amount as a slice of bread). Fruit carbohydrate is in the form of fructose, a simple carbohydrate.

Fruit is also rich in phytonutrients, like polyphenols and flavonoids, mist of which are concentrated in the skin of fruits. Unlike extracted fruit juices, fruit smoothies can be made with the skins intact. Fruit is generally very low in calories, fat and protein.

Some of the most commonly used fruits in smoothie recipes include:

• Bananas. Bananas add consistency to smoothies, which is why they are such common ingredients. Bananas are loaded with vitamin B6, containing about 30% of the Daily Value in one banana. Bananas are also rich the mineral potassium (1 bananas contains about 450mg). They are a good source of vitamin C and fibre too. Health benefits of bananas include heart disease prevention, stomach and colon health.

• Pineapple. Just one thick slice of pineapple contains over 100% of the daily value for vitamin C. It is also a good source of vitamin B6 and thiamine. Pineapple is a good source of magnesium and potassium and an exceptional source of manganese (77% of the daily value per slice). Pineapple contains a special group of digestive enzyme called bromelain. Bromelain is found mostly in the stem and core of the fruit.

• Papaya. Papaya is an excellent source of vitamin C, with one medium papaya containing about 150% of the Daily value. It is also a good source of vitamin A, in beta-carotene form. It is also a good source of vitamin K, vitamin E and folate as well as the mineral potassium. It is a good digestive aid.

See Also: Fruits And Veggies: 7 Superfood Smoothie Recipes

• Berries. The health benefits of strawberries are related to their high antioxidant capabilities. The phytonutrients in strawberries are called anthocyanins and they are responsible for their bright reddish hue. Strawberries are also an excellent source of vitamin C, containing over 150% of the Daily Value per cup. They are also a good source of manganese. Strawberries have one of the lowest glycemic indexes (GI) of any fruit. Strawberries are also very low calorie, with the calories of strawberries being just 49 calories per cup.

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