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Healthy and simple smoothie recipes

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Healthy and simple smoothie recipes

By Tiyani Rikhotso 

With winter settling in, most of us are whipping out soups, teas and other warm comfort foods. Amidst this, the refreshing and creamy smoothie often gets forgotten because we often see it in the backdrop of warm beach days or after a summer morning run. You may have to swap out your mango and pineapple for more seasonal fruits, but you can still enjoy a great smoothie as a healthy snack or breakfast (even during the colder months). Remember that your smoothies don’t have to be packed with expensive super foods or decorated like the works of art we often see on Instagram. Here are 3 simple, affordable and healthy recipes that you can use as smoothie making inspiration.

Very berry

  • Half a cup of frozen blueberries
  • 1 frozen banana
  • Half an avocado
  • 1 cup of milk (for extra healthy points try a plant-based option like almond or soy milk)
  • Half a cup of water (you can adjust this to achieve your desired consistency)

Bananas are a great smoothie base while berries are packed with antioxidants and fibre. Both complex carbs are sweet making this a healthy way to satisfy your sugar cravings. The avocado provides healthy fats which are essential to your diet and helps keep you fuller for longer.  For an extra kick you can add a tablespoon of chia seeds for some omega-3’s, protein and fibre.

PB chocolate blast

  • 1 frozen banana
  • 1 apple or pear
  • 2 tablespoons of peanut butter (opt for the kind with no sugar or salt added)
  • 1 tablespoon of cocoa powder (cacao is the purest form of chocolate and is raw, although its jam packed with more antioxidants and isn’t processed so it’s a bit pricier so don’t worry if you can’t get a hold of it, cocoa powder is still great!)
  • 1 cup of milk
  • Half a cup of water

This is great for the chocolate and peanut butter lovers. If you didn’t already know, the two together are a total power couple. Not only does chocolate taste amazing but it boosts your endorphins and lifts your mood while providing your body with antioxidants. The apple or pear is great for added fibre and some sweetness. Because of its richness, this smoothie is also great as a healthy dessert.

The green smoothie

  • 1 frozen banana
  • Half an apple
  • 1 cup of spinach (Kale is also a great leafy green option)
  • Half an avocado
  • 1 cup of milk
  • Half a cup of water

Perhaps the most famous and intimidating smoothie of them all, the green smoothie. This is a great way to get your daily dose of greens especially because you don’t taste them. The sweetness of the banana and apple completely mask the taste. Add up to half of the juice of a lemon to add to the detoxifying and alkalising effect of the smoothie. With the added fats from the avocado, this is a great way to get clear and glowing skin from the inside and provide your body with essential micronutrients and fibre.

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