Best Healthy Smoothie Recipes

Best Healthy Smoothie Recipes

Smoothies are a wonderful way of adding optimal amounts of nutritious fruits and vegetables to your diet. Fast and healthy, they can be enjoyed any time of the day.

For breakfast, smoothies will boost your energy levels until lunchtime. They’re a step up from normal, processed breakfast cereals, as they’re easy to digest and packed with natural vitamins, minerals, antioxidants and fibre. And they’re better than fruit juices, as they’re a richer source of fibre.

Kids also love smoothies. They’re particularly useful if your little ones refuse to eat their greens, as vegetables can be disguised by adding fruit (e.g. banana), yoghurt and a touch of honey.

Smoothie tips
Yes, smoothies can bring variety to your diet. Adjust them to suit your mood, symptoms, immune status and energy requirements for the day.
A few tips:

  • Choose your ingredients based on what’s in season. Seasonal produce contain all the nutrients you need for the specific time of year.
  • Go for pure, whole ingredients, e.g. fruit, vegetables, nuts and seeds.
  • Avoid using sweetened fruit juice, yoghurt and ice cream as your base. Instead opt for 100% or freshly squeezed juice, medicinal teas, elixirs, aloe vera, pure spring water, coconut water, a milk alternative, or plain, unsweetened yoghurt.
  • Sweeten your smoothies naturally with fruit. If necessary, you can add some honey, xylitol, stevia, fruit juice or dates, but try to become accustomed to smoothies that aren’t so sweet.
  • If you need extra sustenance, add a complex carbohydrate (e.g. cooked quinoa or oats), a protein (e.g. egg, almond powder, chia, spirulina or a good-quality protein powder such as brown rice protein, pea or whey isolate) and/or a fat (e.g. avocado, coconut oil, flaxseeds, coconut milk, peanut butter, tahini, almond butter or nuts).

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Smoothie recipes
Convinced that smoothies are the way to go? Get started with these recipes:

  1. Green smoothie
    Leafy, fresh greens are incredibly healthy and packed with vitamins, minerals and antioxidants. When blended into smoothies, they’re easy to enjoy and digest. This green smoothie will help you to detoxify, alkalise and gain energy, making it a fantastic hangover cure. It will also strengthen your immunity. Ingredients: Apple, cucumber, spinach, lemon, lemon peel, ginger, celery, pear, avocado, banana, apple juice and parsley.
  2. Cleansing smoothie
    This smoothie can be enjoyed on a warm spring morning to rehydrate the body and flush out toxins.
    Ingredients: Watermelon or sweet melon, cucumber, grated ginger, mint, lemon rind and honey.
    Optional extra: Plain yoghurt for a creamier texture.
  3. Tropical smoothie
    The tropical flavours in this smoothie makes it particularly refreshing. It’s a good one to have after a workout.
    Ingredients: Coconut water, mango, banana, pineapple, granadilla and yoghurt.
    Optional extra: Add fresh turmeric or half a teaspoon of turmeric powder or ginger. These spices have anti-inflammatory properties and work well in mango and yoghurt-based smoothies.
  4. Two delicious chocolate smoothies
    Cocoa powder contains powerful antioxidants, as well as compounds that help with appetite control. It also oxygenates the body to create a sense of energy and alertness, and naturally boosts the feel-good hormones in the brain. Use cocoa in its natural, unsweetened form.
    Chocolate smoothie 1:
    Ingredients: Cocoa powder, banana, peanut butter, cinnamon, vanilla, honey, milk or a milk alternative.
    Optional extra: Your choice of protein powder.
    Chocolate smoothie 2:
    Ingredients: Cocoa powder, almond milk, dates, avocado, frozen banana, spring water and a vanilla pod.
  5. Summer smoothie
    Cherries add colour, fibre and important minerals to this delicious smoothie.
    Ingredients: Cherries, mixed frozen berries, orange peel, orange, honey, yoghurt and banana.
    Optional extras: Star anise, ginger, cinnamon powder or angelica.
  6. Cashew-nut smoothie
    This smoothie can be enjoyed as is, but also makes a delicious topping for fruit salad or sliced papaya.
    Ingredients: Cashew nuts, fresh orange juice, fresh grapefruit juice, honey, cinnamon and banana.
  7. Papaya-and-melon smoothie
    If you frequently suffer from sluggish digestion, this fruity smoothie is for you.
    Ingredients: Papaya, melon, sesame seeds or tahini paste, yoghurt or a milk alternative, honey and cinnamon.
  8. Immune-boosting smoothie
    Feeling a tad under the weather? Boost your immunity with this vitamin C-rich smoothie.
    Ingredients: Lemon juice, lemon, orange, honey, yoghurt, spinach, banana, guava and ginger.
    Notes: Lemons, guavas and oranges are all fantastic sources of immune-boosting vitamin C. The ginger in this smoothie is great for circulation and acts as an antiseptic, while the yoghurt is rich in probiotics – healthy bacteria play a key immune-boosting role.

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So good. Explain with lots of words. :)

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Good to have it

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