How to make healthy smoothies: Smoothie recipes

smoothiesI love smoothies… They prove that tasty food can be healthy too! Smoothies are a great way to snack, refuel and cool off. They are also a great source of protein, fiber, vitamins, minerals and antioxidants. Certainly, if you mix in the right ingredients. Would you like to create your own original smoothie that fits into your diet?

Choose berries, fruits, or veggies:
Almost all soft fruits and vegetables can be used to make smoothies: banana, pineapple, orange, kiwi, melon, apple, peach, papaya, beet, broccoli, kale, cabbage, carrot, parsley, spinach, tomato, etc. You can also use canned fruits or dried fruits like raisins, plums or dates. If your fruits (veggies) are not frozen, add some ice cubes or frozen yogurt to your smoothie. I like to use frozen fruits, as they tend to make the smoothies thicker.

Choose liquid base:
Water, juice, cow milk (preferably, skim milk), soy milk, goat milk, almond milk, yogurt (choose unpasteurized, plain, and low-fat), green tea, white tea… or (occasionally!) ice-cream (choose low-fat option).

Choose flavorings:
Some great flavorings for your smoothie might be: honey, agave nectar, maple syrup, cinnamon, vanilla, cocoa powder, nutmeg, grated coconut, lemon or lime, etc.

Add more healthful ingredients:
You might like to add cottage cheese, tofu,  oats, wheat bran, any kind of nuts and seed, brewer’s yeast, bee pollen, protein powder, wheatgrass powder, spirulina powder, or other supplements that you take.

Get creative! Choose the ingredients, blend until smooth and enjoy!

berries-smoothieI would also like to share some of my favourite recipes:

Banana-strawberry smoothie
1/2 frozen banana
1/2 cup frozen strawberries
1 cup skim milk
1 tbsp protein powder (optional)

Tropical smoothie
1/2 cup chopped frozen mango
1/2 banana
1/2 cup pineapple-coconut juice or plain pineapple juice
1/2 cup frozen low-fat natural yogurt

Cinnamon apple pie smoothie
1 cup milk
1 cup frozen low-fat yogurt
1 small chopped apple
3 tbs uncooked oats
1/2 teaspoon ground cinnamon
1 tsp honey optional

Blueberry smoothie
1 cup milk
1 cup frozen blueberries
1/2 cup fat-free vanilla yogurt
1 tsp honey

Non-dairy peach smoothie
1/2 frozen peachgreen-smoothie
1/4 cup soft tofu
1 cup soy milk
1 teaspoon honey

Green smoothie
1 cup chopped spinach
1/2 banana
1 cup frozen low-fat yogurt
1 tsp wheatgrass powder (optional)
1 tsp flaxseed oil (optional)

Vegetable smoothie
2 cups tomato juice
1/2 cup chopped bell pepper
1/2 cup cucumber, peeled and chopped
1/2 cup raw kale or other leafy green
3 tbsp lemon juice
Salt and pepper to taste.
Chill before serving.

Choose any recipe, process all the ingredients in a blender until smooth and enjoy!

What’s your favorite kind of smoothie?

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