1. Peach Strawberry Smoothie
Peaches are sweet, but low in calories and rich in Vitamin A, Vitamin C, beta-carotene and other nutrients. Strawberries are just as healthy and go perfectly well (like a happy couple) with peaches.
Ingredients:
- 11/2 cup frozen peaches
- 2 cups frozen strawberries
- ½ frozen banana, peeled and sliced
- 1 to 2 tablespoons maple syrup
- 1/2 cup water
- 1 cup coconut milk
Preparation time: 10 minutes
Servings: 2
Method:
1. In a blender, blend all the ingredients until you get the desired consistency
2. Serve Fresh
Nutritional value: Carbohydrates – 52g, protein – 4g, fat – 21g, calories – 390
2. Banana Smoothie
One of the simplest fruit smoothies, it is rich in Vitamin C and potassium.
Ingredients:
- 2 bananas
- 2 tablespoons brown sugar
- 1 cup milk, preferably low-fat
- Water for consistency
- Cinnamon powder (optional)
- Ice cubes (optional)
Preparation time: 5 minutes
Servings: 4
Method:
1. Blend milk and banana until mixed well
2. Add water and brown sugar and mix again for 10 seconds
3. You can add ice if you want and blend the mixture again
4. Sprinkle cinnamon powder and serve chilled
You can use soy or almond milk instead of regular milk for a dairy-free smoothie.
Nutritional value: Cholesterol – 5mg, calories – 109, fat -1.4g, protein – 2.7g, carbohydrates – 23g
3. Kiwi Apple Smoothie
Kiwis have the goodness of Vitamin C, Vitamin E, folate, and potassium, whereas apples are rich in dietary fibre and Vitamin C.
Ingredients:
- 1 apple, chopped
- 2 peeled kiwis
- 1 sliced banana
- 2 teaspoons chia seeds
- 1 ¼ cup milk
- 1 teaspoon maca powder
- Ice cubes
Preparation time: 10 minutes
Servings: 1
Method:
1. Put banana, kiwi, chopped apple, and milk and chia seed in the blender. Blend them for a minute or until the desired consistency is achieved.
2. Add ice cubes and maca powder and blend again for a few seconds
3. Serve fresh
Nutritional value: Cholesterol – 12mg, fat – 4.5g, protein – 7.6g, calories – 232, carbohydrates – 44.1g
4. Papaya Pineapple Smoothie
Papaya is rich in Vitamins A and C, and minerals like magnesium, calcium and potassium. The fruit additionally has a considerable amount of antioxidants and fibre that can help your children stay healthy. Pineapples are a great source of Vitamin C and manganese.
Ingredients:
- 1 papaya, peeled and diced
- 1/2 cup pineapple chunks
- 1 teaspoon coconut extract
- 1 teaspoon flax seed
- 1 cup low-fat yogurt
- Crushed ice
Preparation time: 10 minutes
Servings: 1
Method:
1. Peel and dice the papaya
2. Add the papaya pieces, yogurt, pineapple chunks, flax seed, coconut extract, and ice to a blender. Blend them for a minute the mixture is smooth.
3. Serve fresh
Nutritional value: Cholesterol – 0mg, fat – 1.5g, protein – 13g, carbohydrates – 64g, calories – 299
5. Very Berry Smoothie
This smoothie is a yummy and healthy breakfast option. It is loaded with Vitamin C and antioxidants.
Ingredients:
- 1 cup fresh or frozen berries – blueberries, strawberries and raspberries
- 2 small bananas
- 1 cup low-fat yogurt
- 1/2 cup crushed ice
Preparation time: 5 minutes
Servings: 4
Method:
1. Put in all the berries in the blender with sliced bananas, yogurt and ice and blend for a minute
2. Serve fresh
Nutritional value: Cholesterol – 3.7mg, fat – 1.7g, protein – 5g, carbohydrates – 31.3g, calories – 151.2
6. Green Grape Smoothie
Grapes are a good source of antioxidants and Vitamin C.
Ingredients:
- 2 cups of grapes (preferably seedless)
- 1/2 cup of low-fat milk or water
- 1 banana, frozen or fresh
- 1 cup spinach leaves
- Handful of Italian parsley
Preparation time: 10 minutes
Servings: 1
Method:
1. Wash the grapes and spinach properly
2. Slice the banana. If the grapes are not seedless then remove the seeds from the grapes.
3. In a blender, blend all the ingredients to the desired consistency and serve
Nutritional value: Fat – 1g, protein – 5.9mg, carbohydrates – 92.1g, calories – 351
7. Peanut Butter and Jelly Smoothie
All kids love peanut butter and jelly sandwiches, and they are going to love this smoothie too. This smoothie is a great energizer and rich in protein as well.
Ingredients:
- 2 tablespoon peanut butter
- 2 tablespoon honey
- 2 tablespoon blackberry jelly
- 2 cups milk
- 1 frozen banana
- 2 tablespoon wheat germ
Preparation time: 2 minutes
Servings: 5
Method:
1. Blend all the ingredients for a minute, or until you get the desired consistency
2. Serve fresh
Nutritional value: Cholesterol – 8mg, fat – 5.4g, protein – 5.4g, carbohydrates – 23.9g, calories – 157
You kids are going to love these recipes, so try them NOW!!!!