Want to live healthily? Try these smoothie tips and recipes.

    • Start with a good blender. Keep the blender within easy access on the counter top, not in the box, and definitely not packed away in the kitchen cupboard
    • Use about two fresh fruit per person – two tennis balls of fruit
    • Peel fruit only where absolutely necessary e.g. citrus fruit or banana or pineapple but keep the peel on fruits such as apples, peaches, grapes or pears
    • The fluid for the smoothie can be water, fruit juice, low fat yoghurt or milk, or good quality soya milk
    • Bulk up the smoothie by adding a handful of slow release cereal, such as oats, high fibre bran cereals, muesli or oat bran
    • Adding ice cubes is a great way to jazz up smoothies and to add volume without adding additional kilojoules
    • Chopped frozen fruit, prepared in advance, are lovely added to smoothies
    • Frozen berries are a power house of nutrients and super for delicious smoothies. Tip: Keep frozen berries for easy year-round availability
    • Smoothies need to be consumed as soon as possible, so drink immediately or pour into a water bottle to drink on the run

Tip: Rinse your blender under running water immediately after use and no further cleaning needed!

Smooth, smoother, smoothie winning recipes

Note: The amounts listed below are for women. Men would consume double the amounts given. Each smoothie recipe below (women’s portion size) provides:

    • Less than 1000 kilojoules (240 calories)
    • GL around 20 (perfect for a meal!)

Pear Deluxe

1 large or 2 small (220g) pear
1 handful (75g) grapes
150ml low fat vanilla yoghurt
½ cup (125ml) water
2 teaspoons of oatbran
10g almonds, raw
Optional: Ice cubes

Place all the ingredients in a blender and whiz until smooth.

Tropical smoothie

1 medium (150g) pawpaw, peeled and de pipped
1 (65g) kiwi fruit, peeled
1 small handful (50g) grapes
20g cashews, raw
Optional: Ice cubes

Place all the ingredients in a blender and whiz until smooth.

Berry and oat delight

1 cup (125g) frozen or fresh berries
1 medium (100g) banana
2 teaspoons of oatbran
¼ cup (75ml) Low fat milk
50g Low fat plain yoghurt

Note: No ice cubes needed if frozen berries are used.
Place all the ingredients in a blender and whiz until smooth.

Nutty muesli smoothie

20g muesli, low GI
60 ml fat free (skim) milk
2 heaped tablespoons (75ml) fat free vanilla yoghurt
1 small (75g) apple
½ tablespoon (10g) peanut butter
Optional: Ice cubes

Place all the ingredients in a blender and whiz until smooth.

Note: Fat free milk and yoghurt is recommended as there is a lot of fat coming from the peanut butter.

Crème soda smoothie

1 small (50g) apple
1 small (80g) banana
1 small (100g) pear
75ml low fat milk
75g fat free vanilla yoghurt
1 heaped teaspoon (7g) Nesquik cream soda powder
Optional: Ice cubes

Place all the ingredients in a blender and whiz until smooth.

 

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