🍉🥑 🫚 The ultimate smoothie guide. Tasty, fast and healthy
- Stijn Zwaagstra
- Mar 20
- 4 min read
Only 1 in 5 people eat enough fruit and vegetables. Life can be busy, and with everything we have to do in 24 hours, it can be hard to prepare enough fruit and vegetables. This is where smoothies come in handy!
Not all smoothies are created equal; many ready-made varieties contain added sugars and unexpected ingredients. That’s why it’s much easier and cheaper to make them yourself. Of course, you can also just freeze them, so you can prepare them in larger portions and enjoy them for longer.
Please note: vegetables and fruit also contain sugars. Although these are natural, it is important not to consume too much of them. Therefore, try to keep it to 1 to 2 glasses of smoothie per day.
Here are 9 delicious recipes!
1. Peanut butter banana smoothie
Nothing goes together better than peanut butter and banana! Peanut butter contains protein, which can help you feel fuller longer, and bananas are a great source of magnesium and potassium, two essential minerals.
Ingredients
1.5 bananas
1.5 tablespoons natural peanut butter
300 ml regular or plant-based milk
Blend until smooth. Add a few ice cubes for a thicker consistency.
2. Banana-strawberry-soy smoothie
Satisfy your sweet tooth and boost your protein intake with this fruit-soy smoothie. Soy (and tofu, which is made from soy) is a natural source of high-quality protein and healthy fats, and there is some evidence that it may reduce the risk of coronary heart disease.
Soft tofu blends effortlessly and tastelessly into smoothies, making them extra creamy.
Ingredients
1 cup regular or plant-based milk
150 grams of soft tofu
1 banana
2 cups fresh strawberries
1 teaspoon honey
Blend until smooth. Add a few ice cubes for a thicker consistency. Omit the honey if you want less sugar.
3. Blueberry Antioxidant Smoothie
Research shows that eating moderate amounts of blueberries regularly can reduce the risk of heart disease and type 2 diabetes. There is even some evidence that they can help with weight management.
Ingredients
1 cup blueberries
1 handful of spinach
125 ml plain or plant-based yoghurt
1 cup regular or plant-based milk
1/2 banana
Blend until smooth. Add a few ice cubes for a thicker consistency.
4. Tropical raspberry avocado smoothie
Like soft tofu, avocado blends really well into smoothies, adding lots of creaminess without an overpowering flavor. Avocados are also a natural source of fiber and healthy fats, which may reduce your risk of heart disease. Raspberries are another source of anthocyanins, and coconut water adds a slightly tropical flavor without a lot of sugar.
Ingredients
1 avocado (peeled and pitted)
180 ml coconut water
125 grams of raspberries
125 ml plain or plant-based yoghurt
Blend until smooth. Add a few ice cubes for a thicker consistency.
5. Spicy tomato smoothie
Tomatoes are rich in vitamins (especially vitamin C) and lycopene, a phytonutrient that acts as a free radical scavenger and helps reduce inflammation in the body.
If you're looking for a more spicy smoothie, this recipe is a good option. The taste is similar to a Bloody Mary cocktail.
Ingredients
2 cups tomatoes
125 ml low-salt tomato juice
1/2 avocado
1 tablespoon lemon juice
60 ml celery
hot sauce (to taste)
pinch of salt
2 cups ice
Blend until smooth. Add some water if this smoothie is too thick, start with 60 ml.
6. Kale smoothie
Kale has certainly had its moment, but its health benefits are more than just hype. This dark green, leafy vegetable packs some protein and is an excellent source of vitamins A, C, and K.
Because kale leaves can be very fibrous, you may want to soak them in hot water for a few minutes before blending.
Ingredients
2 large handfuls of kale leaves (pre-soaked in hot water if desired)
2 bananas
1 cup blueberries
a few slices of cucumber
Blend until smooth. Add a few ice cubes for a thicker consistency.
7. Mango-papaya smoothie
Mangoes are a good source of vitamin A, which is very beneficial for vision and immune function. Papaya is rich in vitamin C and fiber and can help with blood sugar control.
Ingredients
1 mango (peeled and pitted)
1/2 papaya (peeled and pitted)
1 handful of spinach
2 cups plain or plant-based yogurt
2 tablespoons fresh lime juice
1/4 teaspoon almond extract
Blend until smooth. Add a few ice cubes for a thicker consistency.
8. Banana colada smoothie
Whether it's a hot summer day or you wish it was, this banana colada smoothie is perfect to satisfy your sweet tooth. Fresh pineapple contains bromelain, an enzyme with anti-inflammatory and anti-cancer properties.
Ingredients
2 bananas
240 ml coconut water
125 ml Greek or plant-based yoghurt
1 cup pineapple chunks (rinsed and drained if canned)
3 cups crushed ice
Blend until smooth. Sprinkle raw coconut flakes over the smoothie as a garnish if desired.
9. Whey protein smoothie
If you can digest whey, this smoothie is a great way to refuel after a tough workout. Whey protein is quickly digested in the body and helps repair and build muscle tissue. Bananas also help promote metabolic recovery after prolonged exercise.
Ingredients
1 cup plain or plant-based yogurt
1 cup regular or plant-based milk
1 banana
1 scoop whey protein powder
1/2 cup ice
If you have trouble digesting whey, you can use alternative protein powders such as pea, egg white, hemp, or rice protein.
Finally
While fruit juice isn't always recommended for people with diabetes or blood sugar problems because of the high sugar to low fiber ratio, whole fruits can actually help lower the risk of diabetes-related complications.
If you have a blood sugar problem, always consult your doctor or dietitian about the right amount of fruit for you.
If you are just starting to add more smoothies to your diet, you may find that the extra fiber affects your digestion. Give it a week or so to stabilize. If you are still having digestive issues, talk to your doctor to make sure you don’t have an allergy.
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