Nutritional Smoothies…three great recipes!

Nutritional Smoothies are a great addition to your healthy, daily food intake program.

These smoothies are not only tasty on the palate but have a host of nutritional benefits. By combining fresh fruits and fruit juices with a milk or yogurt base, these smoothies are a delight.

There are no set rules to making them: be creative and they can be mouth watering.

Most of the fruits, except the citrus fruits, lend themselves for making smoothies.

Basically smoothies are a sweetened, semi liquid beverages that pack a nutritional punch for people on the go. It is an ideal breakfast for those who cannot make time for their first and most important meal of the day.

In fact, a smoothie can be had at anytime. It satisfies hunger pangs in a very healthy way.

These power packed drinks help you start off the day on a healthy note. Smoothies are very easy to prepare and take not more than 10 minutes.

Blend the fruits, juices, milk or yogurt along with crushed ice and your smoothie is ready.

While fruits and ice are the essential ingredients for any smoothie, food supplements like whey powder, grape seed extract or psyllium husk can also be added for additional health benefits.

Here are three great healthy smoothies I enjoy:

1. Banana and Pomegranate Smoothie

Banana and Pomegranate Smoothi


Ripe bananas – 2

De-seeded pomegranate – 1 cup

Milk – 100ml

Sugar or honey – as per taste

Crushed Ice Blend the ingredients together.

In case the smoothie is too thick, you can add milk.

Nutritional Benefits:

Banana is a rich source of potassium and fiber.

Pomegranate and honey are said to be blood purifiers.

2. Mango and Papaya Smoothie

Mango and Papaya Smoothie

1 cup of diced mango

1 cup of diced papaya

½ cup of skimmed milk

Crushed Ice

Puree the mango and papaya in a blender.

You can opt for the Alphonso variety of mangoes from India. This variety is more popularly known as the king of mangoes and is rich in pulp and hence suitable for smoothies and shakes.

To the pureed fruits, add the milk and crushed ice and serve chilled.

Nutritional Benefits:

Mango and papaya contain high amounts of Vitamin A and beta carotene. They are fiber rich fruits and this unique combination with a topping of low fat whipped cream is an epicurean delight.

3. Dry Fruits Smoothie

1 cup of blanched nuts – almonds, pistachios, hazelnuts and pecans

½ cup of deseeded dates

½ cup of dried figs

¼ cup of raisins

Low fat milk – 200ml

Blend together blanched nuts, dates, figs and raisins to form a smooth paste.

Now add the milk slowly adjusting the consistency.

Add ice if you prefer it chill and have to drink immediately.

Else refrigerate the drink and garnish with chopped nuts at the time of serving.

Dates, figs and raisins are rich in natural sugars, hence no sugar has been added in this smoothie. They are also packed with fiber and iron. The assorted nuts contain good fats essential for the body.

By substituting low fat milk, with whole milk, this smoothie is very nutritional for kids. A topping of vanilla ice-cream or chocolate ice-cream can be added to make it more tempting for the kids.

Three nutritional smoothies for you to make at home with our basic recipes: make them from scratch in your own kitchen.

Image credit: (2 images)

Our author, Marguerite, being a fitness enthusiast loves to blog on fitness and topics related to fitness. You can check out her latest post on How To Lose Belly Fat on her website.

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Natures Super Foods: Check out Natures Health Foods to increase your energy and help you feel and look better. The natural drug free alternative.

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