Homemade smoothies are hard to beat when it comes to convenience and nutrition. Not only are they an easy way to stay hydrated, they can also deliver a hefty dose of important vitamins, minerals and nutrients without the added sugar that many store-bought smoothies have. They're also an easy way to help meet your daily requirement for fruits and vegetables. Mixing and matching smoothie ingredients, including milk, fruit, nuts and seeds, is an easy way to tailor smoothies to meet your nutritional needs.
Heart Health Booster
This smoothie pairs ground flaxseed with cranberry juice and blueberries for an exceptionally heart healthy combination. Ground flaxseeds deliver a dose of omega-3 fatty acids, while cranberries and blueberries are packed with disease-fighting compounds called polyphenols that can help keep heart disease at bay. Make sure to use ground flaxseeds since they are easily digested and offer more health benefits than whole flaxseeds.
- 250ml cranberry juice
- 250g fresh or frozen blueberries
- 125ml low-fat yogurt
- 2 tbsp ground flaxseed
Packed with immune-boosting essentials, including over 200mg of vitamin C, this smoothie is a great pick-me-up when you're feeling under the weather. Studies show that vitamin C can help shorten the duration of nasty cold and flu symptoms, such as a runny rose. What's more, research shows that for people who are regularly under physical stress, such as marathon runners, vitamin C can cut the risk of getting a cold by half.
- 175ml unsweetened (or freshly squeezed) orange juice
- 175g sliced strawberries
- 125ml low-fat yogurt
- 1 kiwi, peeled and sliced
- 15ml honey
- 1 tsp grated ginger root
This smoothie has all the essentials needed after hitting the gym, including 19g of protein to help repair muscle tissue and over 1,200mg of potassium, an electrolyte that is important for proper muscle contraction. What's more, it's packed with a whopping 10g of fibre, a third of the recommended daily intake for men. To get the most health benefits, drink this smoothie within 60 minutes of your workout.
- 1 banana
- 375ml low-fat milk
- 125g fresh or frozen raspberries
- 125g sliced almonds
- 15ml maple syrup
Feeling that mid-afternoon energy slump? Forget the chocolate bar or packet of potato crisps, throw together this quick and easy smoothie for a healthy boost of long-lasting energy. Carbohydrates from the fruit, fat from the coconut milk, protein from the milk and fibre from the rolled oats are a perfect energy-boosting combination that will leave you feeling full for hours. This smoothie also makes a great grab-and-go breakfast.
- 175ml low-fat milk
- 125ml coconut milk
- ½ mango, peeled and sliced
- 50g fresh or frozen blueberries
- 50g fresh or frozen raspberries
- 2 tbsp rolled oats
