RECIPES

10 Healthy Fruit Smoothies to Start Your Day Right

smoothies

Nowadays, there are lots of ways to incorporate fruits into our diet. Blending and juicing have both been very popular methods for fruit diets like smoothies, protein shakes, and fruit juices. It’s easy to see why.

One of the reasons is that most people are in a hurry especially in the morning and smoothies and shakes are the easiest to make for breakfast. Also, people want to be more creative with their diets so that they’ll be more motivated to eat healthier. Smoothies are just like that. You can try and experiment with different fruits and ingredients and see which ones you love best.

Are you one of those who have joined the blending and juicing bandwagon? If you’re still thinking about it, we curated some of the best healthy fruit smoothies that may change your mind. Read on.

1. Blueberry Orange Yogurt Smoothie

Both blueberries and orange are high in Vitamin C, fiber, and antioxidants. When you combine both fruits in a smoothie, you’ll get a sweet and creamy consistency that’s sure to get you up and running in the morning.

Prep time: 5 minutes

Serves: 2

Nutritional value per serving:

Calories: 180

Fat: 2 g

Saturated Fat: 1 g

Cholesterol: 10 mg

Sodium: 86 mg

Carbs: 33 g

Protein: 6 g

Fiber: 2 g

Ingredients:

-1/2 teaspoon vanilla extract

-3 or 4 ice cubes, optional

-1 cup plain low-fat yogurt

-1 cup fresh orange juice

-1 cup fresh or frozen blueberries (if frozen, omit ice cubes)

 Instructions:

1. In a blender, put in the ice (if using), yogurt, orange juice, blueberries, and vanilla and blend until smooth.

2. Pour into two tall glasses.

Recipe here

2. Mango Delight Smoothie

mango smoothie

Deep yellow fruits like mangoes are high in beta-carotene. When beta-carotene gets into your body, it is converted to Vitamin A and this vitamin is a powerful antioxidant that is essential in maintaining healthy vision, neurological function, and healthy skin.

Prep time: 5 minutes

Serves: 2

Ingredients:

-1 ripe mango

-1/3 cup (85 g) plain low-fat yogurt, chilled

-200 ml skim milk, chilled

-1 tsp honey

-Seeds from 6 green cardamom pods

Instructions:

1. Peel the skin off the mango and cut the flesh away from the stone. Chop the flesh roughly and place it in a blender or food processor. Process until smooth.

2. Pour in the yogurt and milk, and continue to process until well mixed and frothy. Sweeten with honey.

3. Pour into two tall glasses and sprinkle the cardamom seeds over the top. Serve immediately.

Recipe here

3. Berry Flaxseeds Smoothie

Berries are known to have the greatest antioxidant content per serving compared to other food. They may be helpful in preventing chronic diseases such as cancer and heart disease.

Flaxseeds are a great addition to this smoothie because they blend smoothly with berries, creating a morning drink that is high in fiber.

Prep time: 5 minutes

Servings: 1 cup

Nutritional value per serving:

Calories: 200

Fat: 5g

Saturated Fat: 0g

Cholesterol: 1mg

Sodium: 33mg

Carbs: 36g

Protein: 5g

Ingredients:

1. Place the flaxseeds in dry blender, cover, and blend until ground into a fine powder.

2. Add the orange juice, yogurt, mixed berries (or blueberries), and banana. Cover and blend until smooth and creamy.

Recipe here

4. Acai Pomegranate and Raspberry Smoothie

Raspberries are a super food that helps prevent cardiovascular diseases, cancer, and inflammation. It also helps manage obesity.

Acai berries, on the other hand, contain antioxidants, fats that are good for the heart, and minerals like potassium, manganese, iron, and magnesium. Its pulp is known to have good levels of fibers too.

Pomegranate is a popular fruit that is nutritionally rich with its unique flavor and health benefits to the heart and blood vessels.

Prep time: 5 minutes

Serves: 4-8 ounce servings

Ingredients:

-1 cup acai juice

-1 cup pomegranate juice

-3 cups frozen raspberries, or 1 12-ounce bag

Instructions:

1. Pour the juice and pomegranate juice into a blender.

2. Add the raspberries and blend until smooth.

Recipe here

5. Peach Carrot Smoothie

Peaches are low in calories and don’t contain saturated fats. This sweet fruit has compounds that help protect against oxygen-derived free radicals that contribute to aging and other diseases. It also has many essential minerals including potassium, fluoride, and iron.

Using carrots in the smoothie is a healthy choice. They are very good source of dietary fiber, Vitamin A, C, K, and potassium. Adding carrots is also a great way to sneak in some veggies to your kids’ diet especially if they don’t eat lots of vegetables.

Prep time: 5 minutes

Serves: 2

Ingredients:

-2 cups of peach

-1 cup baby carrots

-1 frozen banana

-2 tbsp Greek yogurt (optional)

Instructions:

1. In a blender, combine all ingredients together and blend until smooth.

2. Blend for about 30 seconds.

3. If you prefer, you can strain the smoothie to make it even smoother.

Recipe here.

6. Green Kiwi Smoothie

green kiwi smoothie

Kiwifruit is packed with Vitamin C. Researchers have found out that it has compounds which contributes to its protective antioxidant capacity. It is also a very good source of dietary fiber that can reduce high cholesterol levels. Aside from that, kiwi is also rich in potassium.

Prep time: 5 minutes

Serves: 1-2

Ingredients:

-2 medium mangoes

-2-3 bananas

-3 Kiwis – remove the peels

-2 cups washed spinach leaves (loosely measured in cup)

-water

Instructions:

1. Cut mangoes and the kiwis into cubes or strips and put in a blender.

2. Add water to about the height of the fruit in the blender, then blend.

3. Once smooth, add washed spinach leaves to loosely fill the blender to the top. Blend. Add frozen mangoes and bananas.

4. Blend again and serve.

Recipe here

7. Avocado Smoothie

Avocados are rich in omega-3, dietary fiber, Vitamin B6, C, E, K, and potassium. Avocado is a nutrient super food that offers lots of vitamins and minerals in every serving. Aside from potassium, it also contains lutein which is good for the eyes, and folate which is essential for cell repair and pregnancy.

Avocados are one of the favorite smoothies because of its creaminess and the fact that they aren’t too sweet.

Prep time: 5 minutes

Serves: 1

Ingredients:

-1 cup vanilla yogurt

-1 large ripe banana

-1/2 cup milk (or almond milk)

-1 ripe avocado

-1 tablespoon honey

Instructions:

1. Combine the yogurt, banana and milk or almond milk in a blender and process until smooth. The riper the banana, the sweeter the smoothie.

2. Pour the mixture into a glass and enjoy!

3. Serve immediately.

Recipe here

8. Skinny Pineapple Smoothie

Pineapples have a wealth of nutrients, vitamins, and minerals including potassium, copper, manganese, calcium, magnesium, Vitamin C, beta carotene, thiamine, and folate. They are also known to prevent asthma, lower blood pressure, and fight free radicals known to cause cancer.

Prep time: 5 minutes

Serves: 1

Ingredients:

-1 cup frozen pineapple

-½ medium banana

-½ cup crushed ice

-½ cup vanilla yogurt (or Greek vanilla yogurt)

-1½ cups fat free milk OR coconut milk

Instructions:

1. Add pineapple, banana, yogurt and ice to blender.

2. Add 1 cup of the milk.

3. Pulse until mixture is smooth.

4. Add more milk about ¼ cup at a time until desired consistency is reached.

5. Pour into a glass and drink up!

For dairy free option, you can use coconut milk instead of yogurt.

Recipe here

9. Coconut Papaya Smoothie

Papaya contains lots of Vitamin C, antioxidants, and folate. It’s known to reduce the risk of heart disease, diabetes, and cancer. Aside from that, it contains an enzyme that aids in digestion.

Coconut milk of course adds awesome flavor and creaminess to the smoothie. It also has numerous health benefits such as healthy saturated fats and calories.

Prep time: 5 minutes

Serves: 2

Nutritional value:

Serving size: 1 smoothie (of 2)

Calories: 152

Fat: 3.6 g

Saturated fat: 3 g

Carbohydrates: 32.9 g

Sugar: 16.9 g

Sodium: 45 mg

Fiber: 5 g

Protein: 2.4 g

Ingredients:

-1 & 1/2 cups (215 g) frozen ripe papaya cubes

-1 small ripe banana, previously peeled, sliced and frozen

-1-2 tsp minced ginger (to taste)

-2 limes, juiced (~1/4 cup or 60 ml)

-1/2 cup (120 ml) carrot juice

-1/2 cup (120 ml) light coconut milk

Optional: 1-2 Tbsp (15-30 ml) agave nectar (or other sweetener of choice)

Instructions:

1. Add all ingredients to a blender and blend until creamy and smooth, adding more carrot juice or coconut milk if it has trouble blending.

2. Taste and adjust seasonings as needed, adding more banana (or agave) for sweetness, lime for acidity, or ginger for zing.

3. Enjoy immediately. Store leftovers covered in the fridge for 24 hours, or freeze into popsicles for longer term storage.

Recipe here

10. Wild Blueberry and Chia Seed Smoothie

blueberry with chia smoothie

Blueberries have unique health benefits. They have a wide variety of antioxidants that protect not only the cardiovascular system but also the entire body system. Research suggests that this whole body antioxidant protection and support make blueberries standout.

Chia seeds are a whole grain food and despite its size, contains one of the best sources of important nutrients such as calories, fiber, protein, fat, calcium, manganese, magnesium, and phosphorous. They are also high in antioxidants.

Prep time: 10 minutes

Serves: 2

Ingredients:

-1/2 cup frozen Wild Blueberries

-3/4 cup 100% orange juice

-1/2 cup vanilla Greek yogurt (low-fat or regular)

-1/2 cup frozen mango chunks

-1 teaspoon chia seeds

Instructions:

1. Place the orange juice, yogurt, blueberries, mango, and chia seeds in a blender, and blend until well combined.

2. Pour into individual glasses and serve with a straw.

3. Serve immediately.

Recipe here

The health benefits that smoothies provide are very impressive. Just imagine getting the nutrients from several different fruits in one drink. No wonder a lot of people are so into them these days. Aside from they’re easy to make for practically any time of the day, they also supply the body with energy boost plus it’s quite fun to try different fruits or flavors and see what colors they produce.

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