Smoothies are a great way to get a good dose of your five-a-day portions of vegetables and fruit. When you juice fruit, you remove the fibre and some other important nutrients, whereas a smoothie includes the whole fruit, just broken down. Choosing a smoothie over juice allows you to gain more of the benefits of the fruit – but eating the whole fruit remains the best option.
Not all smoothies are created equal…
It’s important to realise that not all smoothies are equal and even if a smoothie is loaded with fruit, it may still be very high in kilojoules and fat, depending on the ingredients. The kilojoule count could be as high as an average meal or even higher.
“I usually try to make my own smoothies, so that I know what’s in them and if I get one at a store, I go for the smallest serving, fruit-based, with yoghurt instead of ice cream and not too many ingredients. Try to fit your smoothie into your daily plan. By this, I mean that if it replaces a meal, it should be nutritious enough and if you’re having it as a snack or drink with a meal, try to keep it skinnier.”
Celeste Naude, dietitian
Quick tip
If you’re having your smoothie as a snack or adding it to a meal as a drink, think, “If I kept all the ingredients in this smoothie separate, would I eat all of them as a snack or in addition to the meal on my plate?” Remember, because it tends to be easier for us to drink and it takes less time, it’s effortless to glug down a smoothie.
READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
Skinnier Smoothie Recipes
Here are a few delicious skinnier smoothie ideas. Each recipe yields one portion and you should serve it ice cold.
1. Tropical Twist Smoothie
Tropical Twist Smoothie
Equipment
- 1 Blender
Ingredients
- 2 large rings of chopped pineapple
- ½ chopped mango
- 175ml fat-free mixed fruit yoghurt
Instructions
- Add all the ingredients to a blender and blend till smooth.
2. Quick Kiwi-berry
Quick Kiwi-Berry Smoothie
Equipment
- 1 Blender
Ingredients
- 1 kiwi fruit peeled and sliced
- 1 cup frozen raspberries
- 100ml chilled apple juice 100%, unsweetened
Instructions
- Add all the ingredients to a blender and blend till smooth.
3. Banana Blast Recipe
Banana Blast Smoothie
Equipment
- 1 Blender
Ingredients
- 1 medium banana sliced
- 1 tbsp oats
- 1 tsp honey
- 200ml skimmed milk
Instructions
- Add all the ingredients to a blender and blend till smooth.
4. Very Berry Smoothie
Blueberries are renowned for their brain-boosting properties, while raspberries bring their fibre-rich goodness to the mix. This is a must-have!
Very Berry Smoothie
Equipment
- 1 Blender
Ingredients
- 1 cup fresh blueberries
- 1 cup frozen raspberries
- 6 ice cubes
- 1 tsp honey
Instructions
- Add all the ingredients to a blender and blend till smooth. Serve immediately.
5. Red and Yellow Rush Smoothie Recipe
Red and Yellow Rush Smoothie
Equipment
- 1 Blender
Ingredients
- 10 frozen strawberries
- 1 medium banana sliced
- 1 medium orange
- ice cubes
Instructions
- Take 10 frozen strawberries and one medium-sliced banana and blend into a paste.
- Add a few ice cubes and the juice of one medium orange and blend until the ice is crushed. Serve immediately.
6. Peaches and Cream Smoothie
Peaches and Cream Smoothie
Equipment
- 1 Blender
Ingredients
- 1 large peach peeled and chopped
- 175ml fat-free peach yoghurt
- 1 tbsp oat bran
Instructions
- Blend the chopped peach with yoghurt and oat bran.
- Serve, garnished with a peach slice.
More smoothie recipes:
- 5 Low-Calorie Smoothie Recipes That Legit Taste Like Milkshakes
- The “Amazing Skin” Smoothie Recipe That Actually Works
- 10 Delicious Coffee Smoothie Recipes That Will Give You A Morning Buzz
- 3 Easy Vegetable Smoothie Recipes To Help You Stay Healthy This Winter
- This Beetroot And Carrot Smoothie Will Power You Through Your Workout
