Home Healthy Life 7 Smart and Speedy Smoothies

7 Smart and Speedy Smoothies

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Fresh juices are great for an instant boost. Add a little protein and they’ll keep you full until lunch.

Citrus blast

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Citrus blast

Prep time 5 mins
Serves 1

Brilliant for energy Put 150ml water in a juicer with 1 large handful kale, the flesh of ½ grapefruit, peeled and bitter pith removed, juice of ½ lemon, 100g fresh pineapple chunks and 1tbsp cashew butter. Blend until smooth.

WHY IT WORKS Kale provides iron, which is needed for the manufacture of red blood cells.

193 calories 9g fat (1.5g sat) 20g carbs

Kale & kiwi Smoothies

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Kale & kiwi

Prep time 5 mins
Serves 1

Brilliant for the immune system Put 125 ml water in a juicer with 3 tbsp low-fat natural yogurt, 2 handfuls kale, 1 kiwi, peeled and chopped, the flesh of ½ orange, peeled, juice of ½ lime and 1tbsp almond butter. Blend until smooth.

WHY IT WORKS Kiwi and kale are both rich in vitamin C, which is vital for a strong immune system.

200 calories 10g fat (1g sat) 15g carbs

Berry boost Smoothies

Berry boost

Prep time 5 mins
Serves 1

Brilliant for healthy blood vessels Put 125ml almond milk in a juicer with 2 tbsp low-fat natural yogurt, a handful blueberries, a handful raspberries, a handful strawberries, hulled, a pinch cinnamon, ½ tbsp oats and ½ tbsp flax seeds. Blend until smooth.

WHY IT WORKS Berries contain phytochemicals, which help to keep blood vessels healthy.

139 calories 5g fat (0.8g sat) 16g carbs

Blueberry power Smoothies

Blueberry power

Prep time 5 mins
Serves 1

Brilliant for controlling blood pressure Put 150ml water in a juicer with 1 small raw beetroot, peeled and chopped, 1 large handful blueberries, ½ apple, cored and chopped, ½tbsp cashew butter and ¾ tbsp chia seeds. Blend until smooth.

WHY IT WORKS Beetroot is a good source of nitrates, which help to reduce high blood pressure.

200 calories 8.5g fat (1.5g sat) 23g carbs

Spinach and berry Smoothies

Spinach and berry

Prep time 5 mins
Serves 1

Brilliant for boosting energy Put 150ml water in a juicer with 1 large handful spinach, 1 handful iceberg lettuce, 1 large handful blueberries, ½ apple, cored and quartered, and ½ banana, peeled and sliced. Blend until smooth.

WHY IT WORKS Spinach is packed with B vitamins, which help to keep the blood healthy and prevent tiredness.

80 calories 0.5g fat (0g sat) 15g carbs

avocado smoothie

Avocado and coconut

Prep time 5 mins
Serves 1

Brilliant for healthy, youthful skin Put 100ml water in a juicer with 50ml coconut milk, 1 large handful spinach, ½ avocado, peeled and stoned, 1 banana, peeled and chopped, a 5cm chunk cucumber, sliced, and a squeeze of lemon juice. Blend until smooth.

WHY IT WORKS Avocados are rich in vitamin E and healthy fats, which help keep the skin supple.

359 calories 25g fat (11.5g sat) 25g carbs

Watermelon cooler Smoothies

Watermelon cooler

Prep time 5 mins
Serves 1

Brilliant for hydration Put 150ml coconut water in a juicer with 100g watermelon, peeled and chopped, 1 small carrot, peeled and chopped, ½ banana, peeled and chopped, a handful strawberries, hulled, a squeeze lime juice and 1tbsp flax seeds. Blend until smooth.

WHY IT WORKS Watermelon and coconut water contain a high percentage of water, so they’re great for keeping the cells hydrated. Watermelon Diet for Weight Loss

238 calories 7g fat (1g sat) 33g carbs

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