Ok well firstly fruit smoothies are delicious and it’s a great way of getting your vitamins and minerals in a rather nice way and easily digestible too.
So let’s take a look and see how to make fruit smoothies and what you can have in a smoothie.
Well firstly all fruit can be ‘smoothed’ which is good. Fruits like mango, pawpaw, bananas, are easily ‘mashable’ and filling. Apricots, peaches, nectarines and plums once you take the stone out are great in smoothies tooRELATED: RECOMMENDED PLANS FOR YOU
Pineapple is very good for you. It contains something called bromelain. The protein-digesting enzymes in it are thought to aid digestion. Bromelain is said to be used worldwide as an anti-inflammatory, an anti-coagulant, and is thought to have anti-cancer properties. Wow so all that from one fruit.
Definitely worth the wrestling with the spiky skin then!
That’s not all, pineapple is an outstanding source of vitamin C, and the mineral manganese, both of which help protect against cell damage caused by free radicals. Manganese is also essential in producing several enzymes needed for energy production.
So definitely that’s another good fruit for your smoothies.
Then we have the soft summer fruits. The berries, like strawberries, raspberries, blackberries, blueberries. All are healthy sources of fibre, contain potassium and Vitamin C, a nutrient that prevents infection and supports a healthy immune system.
There are various types of pears and they are very good for you. Recent studies have shown that the skin of pears contains at least three to four times as many phenolic phytonutrients as the flesh.
These phytonutrients include antioxidant, anti-inflammatory flavonoids, and potentially anti-cancer phytonutrients like cinnamic acids. The skin of the pear has also been shown to contain about half of the pear’s total dietary fibre.
Melon is delicious and like pears come in quite a few different varieties.
Take the Cantaloupe for instance. A whole cantaloupe only contains 275-calorie and with that you also get 22% of your daily nutritional targets including 34% Omega 3, Cantaloupe is actually high in protein for fruit: 8.3% of calories, 7 grams per cantaloupe, or the equivalent of one egg without the cholesterol. Amazing huh?
That’s not all either. The humble Cantaloupe provides 7.3 grams fibre, over a quarter of the recommended daily intake. But that isn’t the only thing that makes melon filling.
As animals, we are designed to consume food until we obtain the optimum nutrition. If we eat a meal low in nutrients, our bodies will not be satisfied regardless of whether we’ve already met our caloric needs.
When we eat nutritionally dense foods like cantaloupe, our bodies receive the signal that we’ve met our goals, and we finally feel satiated. So this is definitely one to add to your smoothie.
The juicy sweetness of melons gives you the satisfaction of dessert without the hit to your waistline. The natural sweetness found in watermelons and cantaloupes can help you turn away from those ingredients to avoid like white sugar, corn syrup etc.
Melons may come in different shapes, sizes, and colours, but they all have two things in common: a soft, sweet, juicy pulp and superb taste. That’s why it’s hard to say no to melons.
As previously mentioned they all have a decent amount of fibre, which helps fill you up. As a snack for dieters, melons can’t be beat. Their juicy sweetness is just the substitute for high-calorie snacks and desserts.
Most melons are rich in potassium, a nutrient that may help control blood pressure, regulate heart beat, and possibly prevent strokes.. The 2005 Dietary Guidelines state that a potassium-rich diet helps keep salt from raising blood pressure and may also reduce the risk of developing kidney stones and possibly age-related bone loss.
Melons also have masses of Vitamin C and beta-carotene. Researchers believe that beta-carotene and vitamin C are capable of preventing heart disease and cancer, and other chronic conditions. No matter which way you cut them, when it comes to nutrition, melons are number one.
Watermelon is a valuable source of lycopene. Research indicates that lycopene is helpful in reducing the risk of prostate, breast, and endometrial cancers, as well as lung and colon cancer.
So with all those yummy fruits let’s see how you can actually get them in a smoothie.
To kick off let’s start with one for extra energy.
– 1 mango, half medium pineapple, I mashed banana, quarter pint of milk or small pot of (plain preferably) yoghurt (you can use any milk regular, soya, almond, entirely up to you) one teaspoon desiccated coconut and half a teaspoon honey. Whiz altogether in the juicer and there you go.
– Half punnet strawberries, 10 raspberries, 3 apricots, 4 fluid ozs milk or yoghurt.
– Half mango, half pot plain yoghurt, juice of 1 lime, I passion fruit
– One peach (without stone!) 100grams frozen raspberries (or better still use fresh!), 100ml orange juice
– 200 gram mixed berries (strawberries, blackberries etc) pot fat free strawberry yoghurt, 100ml milk, 25g porridge oats (or muesli) 2 teaspoons honey
– 2 cups of ripe strawberries, cup of plain yoghurt, half cup orange juice, 1 tablespoon sugar,
– 1 cup chopped mango, quarter avocado (peeled, pitted and chopped – this adds a real creamyness to the smoothie (and very good for you too), half cup mango sorbet, quarter cup skimmed milk, 2 tablespoons honey, 2 teaspoons lime juice, quarter cup crushed ice
– 150g cooked beetroot, coarsely chopped, 60g fresh raspberries, 250ml raspberry juice, 225g low fat plain yoghurt
All of these smoothies are healthy, balanced and very filling. Oh and So good for you. Delicious too. Enjoy!
You may also want to check out 5 dairy free smoothies that taste better than a milkshake