How To Make A Healthy Smoothie & 7 Recipes To Try

A fruit smoothie might sound like a healthy option, but some are laden with sugar and calories. To find out which combinations are better for you, we asked the wellness experts to share their top tips and recipes.

Be Savvy With Fruit

“A fruit smoothie may sound like the perfect nutritional start to your day, but add too much fruit and you’ll be loading your system with a serious sugar spike before you even head out of the door. When you blend fruit, natural sugars are released, which turn into ‘free sugars’, so it pays to be careful with the type of fruit you add as well as the quantity. For example, if you start with a ripe mango, banana and a splash of honey, you’ll be consuming 50g of sugar, which is almost double the recommended daily serving. Instead, stick to one portion of low-sugar fruits, like strawberries, raspberries or blackberries, alongside two portions of vegetables.” – Kathryn Danzey, founder of Rejuvenated 

Always Add Fat & Protein

“Smoothies rich in fibre, healthy fats and protein can reduce the speed at which sugar enters the bloodstream, so consider adding a teaspoon or tablespoon of nut butter to your blend. Half an avocado is also a rich source of healthy fats, while protein powder is an easy way to boost satiety and reduce levels of ghrelin, your hunger hormone.” – Kathryn 

Ditch Dairy

“Dairy milk contains 5g of sugar per 100ml, which is a considerable amount. Instead, use unsweetened almond or hemp milk as they contain the lowest amount of sugar of all the plant milks on the market. Adding fruit juice is an absolute no-no – if you’re adding fresh fruit, you really don’t need the additional sugar.” – Karen Koramshai, chef & wellness expert 

Choose Naturally Sweet Ingredients

“If you’re craving something sweet, you can trick your tastebuds by using foods that have a naturally sweet flavour. Low-sugar berries – especially raspberries and ripe strawberries – will provide a sweet, fresh taste, while cashew and peanut butter are the sweetest of nut butters. Coconut milk is also naturally sweet, so consider using it as your base. A protein powder sweetened with a natural sweetener like stevia is also a great option.” – Kathryn 

Keep It Simple

“If in doubt, aim for a ratio of 1-1-1 of fruit, protein and fibre. This typically translates as some low-sugar fruit, a scoop of protein powder or nut butter and some green, leafy vegetables such as spinach or kale, topped up with plant-based milk. Avoid adding honey or maple syrup, as natural sugars are still sugars, but if you fancy something sweet, add a splash of pure vanilla extract – I rate Nielsen-Massey’s version. A pinch of cinnamon also has the same effect.” – Karen 

Use Your Freezer

“A healthy smoothie needn’t be tasteless and keeping some ingredients in the freezer is my secret to a tastier blend. Experiment with freezing vegetables in chunks and using them like ice cubes to create a thicker and more luxurious texture. You can even buy frozen spinach and add a ball or two to smoothies for a nutrient boost and creamy texture.” – Kim Pearson, nutritionist 

 

Kick-Start Your Morning With These Healthy Smoothie Ideas…

Wake Up Breakfast Smoothie: Maryanne Hall

Packed with nourishing avocado and healthy sustaining fats, this smoothie makes for the perfect start to your morning. The raw cacao tastes indulgent and gives an antioxidant boost.

Serves
Serves 1
Total Time
5 Minutes
Ingredients
150ml of almond milk
1.5 frozen (very ripe) bananas
1 tsp of nut butter of your choice
1 tsp of coconut oil
1 tbsp of raw cacao powder
¼ avocado (fresh or frozen)
¼ cap of almond essence
Method
Step 1
Step 1: Peel the very ripe bananas, cut them in half and freeze overnight, or keep in the freezer until you want to use them.
Step 2
Step 2: Place all the ingredients into a high-powered blender and blend until smooth.
Step 3
Step 3: Top with granola and cacao nibs or any vegan cereal of your choice.

Berry Blast: Ella Mills

Always make sure you add healthy fats to your smoothie – this not only ups the essential nutrients, it keeps blood sugar balanced. Chia seeds and nut butters are great sources of healthy fats to keep you fuelled.

Serves
Serves 1
Total Time
5 Minutes
Ingredients
1 thumb-sized piece of ginger (peeled and roughly chopped)
100g of frozen berries
1 frozen banana
150ml of unsweetened oat or almond milk
1 tbsp of almond butter
1 tbsp of chia seeds
1 tbsp of hemp seeds
Method
Step 1
Step 1: Place all the ingredients into a powerful blender and blend until smooth. You may want to add a dash more almond milk if you prefer a thinner consistency.

Green Smoothie: Rejuvenated

This delicious smoothie is full of vitamin C and omega-3 healthy fats making it the perfect immune booster. The combination of mango, spinach and avocado gives a boost of fibre and protein.

Serves
Serves 2
Total Time
5 Minutes
Ingredients
¼ cup of almond or cashew milk
½ bag of baby spinach leaves
1 kiwi
½ ripe avocado, chopped
½ cup of ripe mango
½ cup of water
Optional ice, fresh mint, ginger and chia seeds
Method
Step 1
Step 1: Place all the ingredients into a blender and blitz smooth. Add more water or milk, if desired.

Orange, Ginger & Coconut Smoothie: Karen Koramshai

Ginger is great for immune support and has anti-inflammatory properties, while oranges provide the perfect zesty start to the day. 

Serves
Serves 2
Total Time
5 Minutes
Ingredients
2 oranges (blood oranges if you can find them), when peeled around 100g
100g of coconut yoghurt
30g of peeled raw ginger
Small handful of ice cubes
Method
Step 1
Step 1: Peel the orange or use a knife to remove the top, bottom and outer skin as well as the bitter white pith. Roughly chop.
Step 2
Step 2: Add to a high-powered blender along with the other ingredients.
Step 3
Step 3: Serve and top with desiccated coconut.

Glow Elixir: Lorna Jane

A smoothie is a concentrated way of filling the body with nutrients, designed to give you an instant boost of whatever your body needs on a particular day. I often make a double batch of this and save some for the afternoon.

Serves
Serves 2
Total Time
5 Minutes
Ingredients
180g of coarsely chopped spinach
180ml of filtered water or coconut water
65g of chopped cucumber
65g of chopped apple
35g of chopped carrot
6 fresh mint leaves
50g of avocado
Method
Step 1
Step 1: Blend all the ingredients until smooth. Pour into serving glasses or bottles.

Good Gut Smoothie: Eve Kalinik

Having your smoothie in a bowl makes it more likely that you will sit down and eat it with a spoon rather than just knocking it back from a glass. This smoothie is full of antioxidants to support the health of the gut and brain. The unripe banana is also great for the gut and to support serotonin production. 

Serves
Serves 1
Total Time
5 Minutes
Ingredients
¼ of one avocado
1 unripe banana
1 handful of spinach leaves
1 handful of kale, stalks removed
1 pitted date
1 tbsp of unsweetened coconut yoghurt
½ tbsp of almond butter
100ml of unsweetened cashew or almond milk
1 tbsp of maca powder
Method
Step 1
Step 1: Put all the ingredients into a blender and blend to a creamy consistency.
Step 2
Step 2: Pour into a bowl and serve with seeds and a handful of blueberries. I buy frozen blueberries as they retain more nutritional value, and you will always have them to hand.

Chia Smoothie Bowl: WelleCo

Smooth, creamy and nutritious, this smoothie bowl delivers your daily dose of vitamins, minerals and probiotics. It will support muscle recovery, enhance energy, aid digestion and reduce bloating.

Serves
Serves 2
Total Time
5 Minutes
Ingredients
2 frozen bananas
1 cup of almond milk
2 tbsp of WelleCo Super Elixir Lemon & Ginger
1 scoop of vanilla protein powder
2 tbsp of chia seeds
1 tsp of pomegranate seeds
2 tsp of flaked coconut
½ cup of fresh sliced strawberries
Handful of mint
½ cup of ice
Method
Step 1
Step 1: Blitz the banana, almond milk, ice and supplement powders until smooth and pour into a bowl.
Step 2
Step 2: Add the remaining ingredients and garnish with a sprig of mint.

Visit WelleCo.co.uk

 

For more information visit Kim-Pearson.com, KarenKoramshai.com & Rejuvenated.com
 

 

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.

 

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