Healthy and Energy Booster Smoothies
Are you lazy or out of time to make food for yourself but want to eat something healthy rather than packaged food?
What is a smoothie?
Smoothies are always a good way to refill yourself as you just need to put some ingredients full of nutrients in a jar and just turn on the juicer! That’s it. Healthy food in some minutes!
There are countless variety of smoothies and they are inspired by different countries and their cultures and all of them are healthy and tasty in their own way. Some put fruits in it while some put dairy products and some do experiments with them and a new recipe of smoothie is invented.
Why smoothies are good for our health?
Due to their nutritional factors, they are good for our health. They are a good source of vitamins, minerals, carbs, fibres and proteins according to the ingredients put into them.
What are the benefits of smoothies?
Weight loss: Smoothies can help you lose weight depending on the fruit that has been used to make it. Some berries have enzymes that can help burn our body fat and help to lose weight.
Weight gain: Again smoothies can help you in gaining weight. Again it’s based on the fruit used to make a smoothie. Like banana is a good source for gaining weight.
Digestion: Smoothies having leafy vegetables like spinach are a good source of fibre that can help bowel movement and improves our digestive and excretion system.
Antioxidant & Immunity: If we add some fruits having antioxidant properties like berries, sweet potatoes and grapes or green matcha tea in the smoothie, they can serve as the best antioxidant for our body. It can improve our immune system too.
Sleeping Disorders: Smoothie rich in magnesium & calcium can help cure sleep disorder. We can use fruits like bananas and kiwis for those smoothies.
Psychological problems: Its been prescribed by doctors and psychologists that the person suffering from anxiety, depression or mood swings should consume fresh & organic fruits & vegetables and the best way to consume them is to make a smoothie out of them.
Along with these benefits, it helps to make our bones and teeth strong by providing us with calcium. Also, they prevent cardiac and hormonal problems.
Why smoothies are better than juicing?
Smoothies are always better than juicing as we can’t intake pulp and fibres through juices present in the vegetables & fruit and that can be a loss for us as we are simply discarding the nutrients.
Also, fruits & vegetables usually get peeled off before juicing and that makes it prone to germs and bacteria which is simply not good for us.
What type of smoothie should you prefer?
There are countless smoothies that you will find but while consuming it or putting it into your diet chart, you must control the sugar (glucose) quantity as Smoothies rich in sugar and poor in nutrients are no more than junk foods. Smoothies are healthy only when it has a high amount of nutrients. Smoothies made up of raw vegetables and fruits and dairy products with less glucose level are best to consume.
Here we are providing you with the recipes of some smoothies that can be your energy boosters and can refill your body with energy.
Spinach Smoothie
| INGREDIENTS (for 1 glass) |
| Spinach leaves (paalak) – 7-8 leaves |
| Fruit of your choice – guava/green apple/pear/kiwi – ½ |
| Mint leaves (pudina) – 7-8 leaves |
| Tulsi leaves/curry leaves – 2-3 leaves |
| Cinnamon powder (dal chini powder) – 1 pinch |
| Black salt (kala namak) – to taste |
| Black pepper powder (kali mirch) – 1 pinch |
| Lemon juice – 1 tbsp |
| METHOD OF PREPARATION |
| Grind all the ingredients in a mixer. |
| Mix it with 250 ml (1 glass) water. |
| Recommendation/ Quantity/ Benefits |
| Recommended for people with all age groups. |
| Can be consumed by people with diabetes and any other health condition. |
| People with food allergies from any of the food in the smoothie should not consume it. |
| Recommended - 1 glass per day, best when consumed in the morning, before or after exercise. |
| Keeps you fresh and energetic throughout the day, reduces blood pressure, helps to prevent iron deficiency, improves blood glucose levels when eating a healthy diet, boosts your immune system. |
Banana basil smoothie
| INGREDIENTS (for 1 glass) |
| Banana (kela) – 1 small |
| Basil leaves – 4-5 leaves |
| Spinach leaves – 5-6 leaves |
| Sabja seeds – ½ tsp |
| Honey – 1 tsp |
| Kala namak – 1 pinch |
| Cardamom powder (elaichi) – 1 pinch |
| METHOD OF PREPARATION |
| Grind all the ingredients in a mixer. |
| Mix it with 250 ml (1 small glass) water. |
| Recommendation/ Quantity/ Benefits |
| Recommended for people with all age groups. |
| People with diabetes should not consume it as banana will shoot up blood glucose levels. |
| People with food allergies from any of the food in the smoothie should not consume it. |
| Recommended - 1 glass per day, best when consumed in the morning, after exercise or as a snack when you crave for something sweet in the evening. |
| Keeps you energetic throughout the day, helps to prevent iron deficiency, boosts your immune system, helps in weight loss as sabja seeds will keep you full for long time, good for skin and hair health. |
Mango smoothie
| INGREDIENTS (for 1 glass) |
| Mango – 1 small |
| Greek yoghurt – 1 small cup |
| Sabja seeds – ½ tsp |
| Basil leaves – 4-5 leaves |
| Dal chini powder – 1 pinch |
| Honey – 1 tsp |
| METHOD OF PREPARATION |
| Grind all the ingredients in a mixer. |
| Mix it with 200 ml ( ½ glass) water. |
| Recommendation/ Quantity/ Benefits |
| Recommended for people with all age groups. |
| People with diabetes should not consume it as mango can shoot up blood glucose levels if eaten in more amounts than recommended. People with diabetes can have half a glass of it, once in a week and can opt for other diabetes-friendly smoothie options. |
| People with food allergies from any of the food in the smoothie should not consume it. |
| Recommended - 1 glass per day, best when consumed in the morning, before or after exercise or as a snack when you crave for something sweet in the evening. |
| Keeps you energetic throughout the day, boosts your immune system, helps in weight management as sabja seeds will keep you full for long time, good for skin and hair health and gut health. |
Peanut butter smoothie
| INGREDIENTS (for 1 glass) |
| Banana – 1 small/ ½ large |
| Milk (cow/buffalo) – 1 small cup |
| Peanut butter – 2 tbsp |
| Almonds – 4 almonds |
| Honey – 1 tsp |
| Cinnamon powder – 1 pinch |
| METHOD OF PREPARATION |
| Specially recommended for children. Can be consumed by elders as well. |
| People with diabetes should not consume it as banana will shoot up blood glucose levels. People with heart conditions should also avoid consuming this smoothie. |
| People with food allergies from any of the food in the smoothie should not consume it. |
| Recommended - 1 glass per day, best when consumed in the early morning or in breakfast or as a snack when you crave for something sweet in the evening. |
| Keeps you energetic throughout the day, helps in weight gain in children, is a good source of protein and calcium. |
Mixed fruits smoothie
| INGREDIENTS (for 1 glass) |
| Mango – ½ |
| Banana – ½ |
| Yoghurt – ½ cup |
| Sabja seeds – ½ tsp |
| Honey – 1 tbsp |
| Lemon juice – 1 tbsp |
| Ginger – ½ tsp grated |
| Tulsi leaves – 4-5 leaves |
| METHOD OF PREPARATION |
| Grind all the ingredients in a mixer. |
| Mix it with 250 ml (1 glass) water. |
| Recommendation/ Quantity/ Benefits |
| Recommended for people with all age groups. |
| People with diabetes should not consume it as mango and banana will shoot up blood glucose levels when eaten in more amount. |
| People with food allergies from any of the food in the smoothie should not consume it. |
| Recommended - 1 glass per day, best when consumed in the morning, after exercise. |
| Keeps you energetic throughout the day, boosts your immune system, helps in weight loss and sabja seeds will keep you full for long time, good for skin and hair health and gut health. |
Khajur smoothie
| INGREDIENTS (for 1 glass) |
| Khajur (dates) – 4 pcs |
| Banana – ½ small |
| Milk – ½ cup |
| Walnuts – 4 small pcs |
| Honey – 1 tsp |
| Dal chini powder – 1 pinch / elaichi powder – 1 pinch |
| METHOD OF PREPARATION |
| Grind all the ingredients in a mixer. |
| Mix it with 250 ml (1 glass) water. |
| Recommendation/ Quantity/ Benefits |
| Recommended for people with all age groups, especially children and healthy elderly people. |
| People with diabetes should not consume it as dates and banana will shoot up blood glucose levels when eaten in more amounts. |
| People with food allergies from any of the food in the smoothie should not consume it. |
| Recommended - 1 glass per day, best when consumed in the morning, before or after exercise or as a snack when you crave for something sweet in the evening. |
| Keeps you energetic throughout the day, helps to prevent iron deficiency, boosts your immune system, good for enhancing memory. |
Green apple and papaya smoothie
| INGREDIENTS (for 1 glass) |
| Green apple – 1 |
| Spinach leaves – 6-7 leaves |
| Papaya – 1 slice / 4-5 diced cubes / melon – 1 slice/4-5 diced cubes |
| Basil leaves – 5-6 leaves |
| Mint leaves – 7-8 leaves |
| Black salt (kala namak) -1 pinch |
| Kali mirch powder – 1 pinch |
| Lemon juice – 1 tbsp |
| METHOD OF PREPARATION |
| Grind all the ingredients in a mixer. |
| Mix it with 250 ml (1 glass) water. |
| Recommendation/ Quantity/ Benefits |
| Recommended for people with all age groups. |
| Can be consumed by people with diabetes or any other health condition. |
| People with food allergies from any of the food in the smoothie should not consume it. |
| Recommended - 1 glass per day, best when consumed in the morning, before or after exercise. |
| Keeps you energetic throughout the day, helps to prevent iron deficiency, boosts your immune system. |
Reviews
Be the first to post a review