Diet & Nutrition

9 Best Smoothie Recipes and Their Benefits

Fruits and vegetables are an essential part of all our lives. Doctors suggest that we must have at least 1½ to 2 cups of fruits and 2 to 3 cups of vegetables every day to keep disorders at bay. But with our day-to-day hectic life, it becomes hard for us to maintain a proper eating habit every day. But I am sure you are unaware of how much harm this can do. It is very important to have proper nutritious food to keep the body away from diseases. So here we have compiled 9 smoothie recipes for you to choose from. If you don’t have time to sit down and eat your meal, make a smoothie, fill your tumbler with it and have it for the go. Go ahead and keep scrolling.

1) Banana smoothie with peanut butter

Bananas are not only delicious, but they are extremely healthy. It is rich in antioxidants and fibre content. And a medium-sized banana consists of 105 calories and has very little fat. It contains pectin and starch, which help in the moderation of the blood sugar level. Its fibre content helps indigestion. Peanut butter is also known to be a good source of protein and contains good fat.

Recipe: take 1 ½ banana and to it add 1 ½ tbsp of natural peanut butter and 10 oz of milk. Blend the mixture well together. If you like, add some ice cubes to it and it is good to go.

2) Banana and strawberry smoothie

Strawberries are known to be good for the heart. These also increase the level of good cholesterol and lower blood pressure. It is rich in vitamins, fibres, and antioxidants called polyphenols. Strawberries are also sodium-free, fat-free, and low in calories. Bananas are also rich in antioxidants and fibre which help with digestion.

Recipe: Take 1 cup of regular milk and add 5 oz. of silken tofu (makes the smoothie creamier), 1 banana, 2 cups of fresh strawberries, and 1 tbsp of honey. Blend them. You can omit the addition of honey. If you want, you can add a few cubes of ice.

3) Blueberry smoothie

Blueberry is one of the most delicious, nutritious, and popular berries. It is low in calories and high in fibre, and it contains vitamins like C and K. It consists of an antioxidant called flavonoid, which removes free radicals from the body. Studies suggest that blueberries reduce early signs of aging as well. It prevents bad cholesterol in the body and lowers blood pressure.

Recipe: take 1 cup of blueberries, ½ cup of milk, ½ cup of yogurt, and ½ a banana and blend them well together. add ice cubes and it is good to go.

4) Tomato smoothie

A tomato is a fruit that is generally used as a vegetable. It is low in carbs and mostly made up of water. It is a good source of vitamin C, vitamin K1, vitamin B9, and potassium, which help lower blood pressure. It is also a rich source of lycopene. Furthermore, it improves heart health, prevents cancer, and makes the skin healthy.

Recipe: take 2 cups of tomatoes, ½ cup of low-salt tomato juice, ½ avocado, 1tbsp lemon juice, 1/4th cup of celery, a pinch of salt, ice cubes. Blend them all and it is ready to be served. If it is thick, try adding some water.

5) Kale smoothie

Kale smoothie is one of the most popular smoothies among celebrities, and it has its reasons. It is one of the most nutritious foods on earth. It is very low in calories and rich in nutrients like vitamin A, k, C, and B6, manganese, calcium, copper, potassium, and magnesium. It has antioxidants that counteract the damage of free radicals. It is richer in vitamin C than oranges.

Recipe: Soak two leaves of kale in water beforehand. Take the leaves, 2 bananas, 1 cup of blueberries, and a slice of cucumber. Blend them and serve them in a tumbler or glass.

6) Mango and papaya smoothie

Mangoes are delicious to taste and rich in minerals, antioxidants, and vitamin K, which are required for the blood and prevent anaemia. It is also rich in vitamin C, which is important for the formation of collagen. Furthermore, it improves heart and digestive health and prevents cancer. Papayas are also rich in antioxidants like vitamins A, C, and E. This helps in reducing the risks of various heart diseases and prevents cholesterol oxidation.

Recipe: take 1 peeled mango, ½ papaya, 2 cups of yogurt, 2 tbsp of lemon juice, and ¼ almond extract. Blend them all and it is ready to be served.

7) Banana colada smoothie

As mentioned above, bananas are rich in fibre, antioxidants, and vitamins and low in fat. It helps improve digestive health and moderates blood sugar levels. And pineapple is a tropical food that is loaded with proteins, carbs, fibres, vitamins, iron, etc. Its antioxidant content helps fight heart disease and prevents the risk of cancer. It contains an enzyme, known as bromelain, which aids digestion.

Recipe: take 2 bananas, 1 cup of coconut water, ½ cup of Greek yogurt, 1 cup of pineapple chunks, and some crushed ice. Blend them and you are good to go for the day.

8) Peaches and cream oatmeal smoothie

Peaches are not only tasty, but they are also rich in nutrients and antioxidants that protect the body from various diseases and aging. Peaches also aid in digestion and improve heart health.

Recipe: take half cup milk, 1/2 cup Greek yogurt, ½ cup oats, 1 cup peaches, 1/2 banana, and 1/2 cup ice and blend until it’s smooth. Serve it and you are done for the day.

9) Milk and honey smoothie

We all know that milk is very healthy, and it is rich in nutrients. It is also a great source of protein and calcium, which are necessary for the bones. On the other hand, honey is also a great source of antioxidants. It also has antibacterial and antifungal properties.

Recipe: take 1 cup unsweetened almond milk, 1 medium cucumber, 1 cup seedless green grapes, 2 medium celery, and 1 Tbsp honey. Blend them until they are smooth.

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