You can basically put anything you fancy into a smoothie.
Now is as good a time as any to kick-start a new health plan.
And the very easiest way of getting your five a day is the all powerful smoothie.
You can basically put anything you fancy into a smoothie, (although it’s best to stick to fruit and veg combinations). If you can blitz it in a blender, you can call it a smoothie.
DESIblitz has a few smoothie recipe ideas to get you started.
Enjoy these at breakfast, lunch, post dinner, or between meals as a healthy boost to get you through the day.
Big Bad Breakfast Smoothie
- 100g strawberries, roughly chopped
- 100g low fat natural yoghurt
- 1 banana, peeled and chopped
- 2 tbsp natural wheat bran or oats (depending on preference)
- 200ml skimmed milk
- 1 tsp chia seeds (optional)
Blitz all the ingredients in a blender or food processor until smooth. You can add extra milk if you prefer it thinner, or more honey to taste.
Chia seeds and oats/bran will keep you fuller for longer, your body breaks down oats slowly, releasing energy slowly throughout the morning.
Chia seeds are full of healthy omegas and oats or bran will help keep your digestive system healthy.
This makes four glasses, so you can either adjust the ingredients to make less, or keep the rest in the fridge for the next day.
Coconut and Mango Smoothie
- 200ml coconut milk (or water, according to preference)
- 4 tbsp coconut milk yogurt
- 1 banana, peeled and chopped
- 1 tbsp ground flaxseed, sunflower and pumpkin seeds
- 120g mango chunks (frozen or fresh)
- 2 passion fruits
Set aside one passion fruit and whizz the other ingredients up in a blender or food processor until smooth. Scrape the seeds from the last passion fruit, for a garnish.
The flaxseed (also known as linseed) can be purchased from any health food shop. Full of natural omega oils, it’s great for lowering cholesterol and keeping your heart healthy.
Pumpkin seeds are full of zinc and are especially good for men’s health. The best thing about this smoothie is that it contains no milk or dairy, and therefore is suitable for those who are lactose intolerant.
Mixed Berry Bruiser
- 200ml cranberry juice
- 175g mixed berries (frozen or otherwise)
- 100ml milk
- 200ml natural yogurt
- Several mint sprigs (leaves only)
- Tbsp agave syrup to taste
Blitz the ingredients all together until nice and smooth. The good thing about frozen berries (of course you can use fresh if you prefer) is that they act like ice cubes in chilling your drink.
Agave syrup is a natural sugar replacement, lower in calories and extracted from the agave plant, great for those counting the calories.
The milk and yogurt can be replaced with soya varieties to make them dairy free, and the mint gives it a little extra kick.
Vitamin Boosting Smoothie
- 1 orange, peeled and chopped
- 1 large carrot, peeled and chopped
- 2 sticks celery, chopped (leave the leaves on)
- 1 small mango, peeled and chopped
- 200ml water, to dilute
Blend until smooth, topping up with the water gradually until you reach a desired consistency. Use fruit juice instead of water if you like.
The skin of an orange is full of fibre, flavonoids and vitamin C, so throw the skin in too if you want an extra vitamin boost for your immune system.
The leaves of the celery, so often thrown away, are actually full of magnesium and calcium, and antioxidants that help fight cancer and ageing.
You can also use coconut water in this smoothie instead for a boost of natural electrolytes, and more potassium than in a banana.
Heart Health Booster
- 2 small raw beetroots, peeled and chopped
- 1 apple, peeled and cored
- 50g blueberries
- 1 tbsp grated ginger
- 300ml water (or coconut water)
Blend all together in a smoothie maker, until nice and smooth.
This feisty little smoothie is packed full of heart helping vitamins, in particular the beetroots.
The ginger can help ease nausea, so it’s great for those who are feeling a little delicate after a big weekend.
The Post Workout Wonder Smoothie
- 85g raspberries
- 150ml skimmed milk
- ½ banana, sliced
- 100g of 0% fat Greek yoghurt
- 1 tbsp clear honey
- 1 tbsp chia seeds
Blitz all together until nice and smooth.
If you’ve been working out then refuel your tired body with this little wonder. This recipe contains 20g of protein and essential carbohydrates for repairing your muscles.
New research in the journal Medicine and Science in Sports and Exercise found that phytochemicals in the raspberries protect muscles against exercise induced damage and inflammation.
Not just a pretty face; and the chia seeds will help keep you feeling fuller for longer.
Smoothies are a great healthy power boost to keep you going through the day. They taste great and keep you energised – perfect for a more healthier and happier feeling you!