5 Delicious and nutritious Fruit Smoothies

• Chewing improves your Digestion and prevents Overweight

Published: 10/03/2013 - Updated: 05/24/2019

• Author: Miriam Reyes

Fruit shakes or smoothies are an excellent choice. To consume fruit in hot weather, what better than a refreshing and nutritious drink? It is also a good alternative if you want to change the way you eat fruits.

The procedure is simple, just blend the ingredients and you'll get a very nutritious, thick shake, ideal during hot summer days.

1. Green Smoothie

Green smoothies are a rich source of nutrients, in this case spinach is a great source of iron and other minerals but also has a sour taste. Kiwi gives us a great source of vitamin C.

Ingredients

• 1 cup of baby spinach
• 1 cup of chopped cucumber
• The pulp of half an avocado (chopped)
• 1 large kiwi, peeled and chopped
• ½ cup of milk or yogurt low-fat (vanilla flavour, frozen)
• ½ cup of orange or tangerine juice
• ¼ cup of mint leaves

Preparation

1. Add all ingredients in blender and blend until a homogeneous green smoothie is formed.
   Serve without straining and enjoy.

2. Carrot and coconut water

Coconut water is a sweet tasting crystal liquid found in the centre of coconuts. It is very refreshing, as it is rich source of electrolytes (such as potassium) that keep us hydrated.

Ingredients

• 1 cup of crushed pineapple
• ¼ cup of grated carrot
• ½ cup of cold coconut water
• ½ cup of ice cubes
• 2 tablespoons of toasted, unsweetened, dried coconut flakes
• 2 teaspoons of agave nectar
• 2 teaspoons of white chia seeds
• ½ teaspoon of turmeric (if desired)

Preparation

1. Add all ingredients in blender and mix until an orange smoothie is formed.
2. Serve and enjoy.

3. Red Smoothie

A delicious smoothie which is rich in antioxidants and fibre, which contributes to good digestion.

Ingredients

• 1 plum with skin and stone removed and cut into quarters
• 1 nectarine, pitted and quartered
• 1 peach cut in half, pitted and cut into wedges
• ½ cup of white tea already prepared and cold
• ½ cup of ice cubes
• The juice of one lemon
• 2 – 3 tablespoons of honey
• 1 Cardamom pod

Preparation

1. Place all ingredients in blender and blend until ice is well crushed.
2. Serve in a glass and enjoy.

4. Strawberry and blackberry smoothie

A fibre shake that also has diuretic effects, which is useful for liquid retention. It is also good source of vitamin C.

Ingredients

• 1 ½ cups of chopped strawberries
• ½ cup of raspberries
• 1 cup of blackberries
• 1 teaspoon of fresh lemon juice
• ½ cup of ice cubes

Preparation

1. Add the ingredients in the blender and mix until ice is well crushed.
2. Serve in a glass and drink.

5. Vitamin C charged smoothie

Vitamin C is a powerful and well-known antioxidant, which also contributes to the proper functioning of our immune system, which, in turn, helps protect us from bacterial or viral infections.

Ingredients

• 2 kiwis (chopped)
• 1 cup of chopped kale
• ½ cup of orange or tangerine juice
• ½ cup of cilantro stems
• 1 stalk of celery (chopped)
• Ice cubes

Preparation

1. Add all ingredients in the blender and mix until ice is well crushed.
2. Serve and drink immediately

You can modify these recipes to your taste, if you want to add more fibre, consider chia seeds, flax seeds, walnuts or almonds. These ingredients also add healthy fats to your shakes and encourage satiety.

• Miriam Reyes

  Miriam Reyes is a professional expert in nutrition and dietetics. She has more than 12 years of experience in caring for patients with overweight and eating problems. She studied at the Universidad del Valle de Atemajac (UNIVA), where she obtained a degree in nutrition. Linkedin profile.