You’ve just woken up in the morning, and you check your phone and the texts on WhatsApp confirm that you have a long day ahead and you need all the energy you can get to power through it. If this feels like something you can relate to, don’t worry because we’ve got you.
The best part about smoothies is that you can whip one up at any point during the day. Although, there are some food groups you need to keep in mind while making one like – complex carbohydrates, protein, and healthy fats. Here are some smoothie recipes created by RDN (Registered Dietitian Nutritionists) to keep your stomach full and your mind focused.
- PEANUT BUTTER BANANA
Peanut butter and banana are probably some of the most common things found in a household. Mixing peanut butter, banana, any milk (coconut milk, cashew milk, almond milk, and hazelnut milk) protein powder, flax seeds, and agave nectar gives you a boost of long-lasting energy. The proportion of these ingredients are subjective, and there are no hard and fast rules. Healthy fats and proteins are provided by the peanut butter, protein powder and flax seeds, while the banana supplies fibre and carbohydrates. All these give you a sustained boost of energy.
- BERRY BLAST
As the name suggests, this smoothie recipe is loaded with berries. Berries are the healthiest foods you can consume. Break out your blender and mix strawberries, blueberries, blackberries, yoghurt or kefir, chia seeds, and ice for a nutrient-loaded drink. Berries are loaded with antioxidants, help to improve blood sugar, are rich in fibre, and provide a variety of nutrients. They also help to reduce cholesterol and are healthy for your skin as well. Chia seeds help regulate digestion and supply fibre while the yoghurt or kefir helps you in keeping your gut healthy.
- TROPICAL TWIST
Do you know what a great energizer is? Tropical fruits! Mix together mango, kiwi, pineapple, protein powder and orange juice for a treat. The vibrant and eye-catching colours indicate that they are full of vitamins, minerals and antioxidants that make you feel great. Some other benefits of tropical fruits are that they help inflammation, boost serotonin (which makes us happier), reduce risks of breast cancer, protect your heart, and take care of your kidneys. Make yourself your blend of tropical fruits today itself.
- ZESTY CITRUS
Citrus fruits are loved by many. So why not turn it into a smoothie for a quick afternoon pick up? Whirl together orange, lemon zest, cranberries, hemp hearts and yoghurt in your big glass. Hemp hearts are an excellent source of protein, omega-3s and minerals like phosphorus, calcium, and magnesium. Citrus fruits, on the other hand, will give you your healthy dose of vitamin C. They are also rich in fibre, low in calories, help to fight against cancer, boost heart health, and increase immunity.
- BANANA COCOA POWDER
If you’re looking for a hint of a chocolaty taste, then this is just the drink for you. Combine cocoa powder, banana, chocolate protein powder, flax seeds, chia seeds, and milk. The chia seeds and flax are a fantastic source of omega-3 fatty acids which help bring down inflammation, blood pressure and heart rate. Chia seeds are also loaded with antioxidants, protein, and fibre, and also help improve bone health. Best of all, it is incredibly easy to incorporate into your diet.
- GREEN GOODNESS
If you’re not much of a fruit person and vegetables are your thing, then don’t you worry because we’ve got you. Get in touch with your ‘green’ side with a smoothie made by blending spinach, avocado, kale, spirulina, kefir, apple, and raspberries. Spirulina is rich in vitamin B, which plays a vital role in energy-boosting and positively impacts brain function as well. Kefir contains protein for the body, and the fruits and vegetables supply your body with complex carbohydrates, vitamins minerals, and fibre, which help you maintain a healthy gut, improve digestion, and prevent constipation.
- BREAKFAST BOOST
Maybe you’re late for your office or school for the third time in a week, or perhaps you’re not a breakfast person. If you can relate to any of these statements, then smoothies are just the right thing for you. For this recipe, all you need to do is get your breakfast ingredients in a mixer and start blending. It can include oats, strawberries, your favourite kind of milk, chia seeds, honey and almond butter. This smoothie contains all the nutrient groups you need to stay focused and sustain energy throughout the day. The almond butter contains healthy unsaturated fats and chia seeds will rejuvenate you.
- HIDDEN VEGETABLES
Did you know that you can convert cooked things into delicious smoothies as well? If not, then here’s how. Mix some cooked beets, parsley, carrots and hemp hearts with vanilla protein powder, strawberries and agave nectar. The carrots and parsley are loaded with vitamin C, which is a critical player in improving your immune system, helping your wounds heal faster, and making your bones as well as teeth healthier.
- MELLOW MELON
Want something in the morning to jolt you into your senses for the rest of the day? Well, your search ends here. Pour yourself a tall glass of an energizing smoothie made with honeydew, cantaloupe, protein powder, banana, cucumber, and orange juice. Cucumber helps regulate blood pressure, is excellent for digestion, reduces blood sugar, helps weight loss, rejuvenates the skin and eyes, and reduces the chance of cancer. Both melon and cucumber are excellent sources of water, help boost energy, and improve your mood.
- GINGER SWEET POTATO
The last one on our list is one loaded with antioxidants. Combine turmeric, ginger, lemon juice, carrot, silken tofu, cooked sweet potato, honey, and kefir for this drink. Turmeric has medicinal values and helps prevent inflammation. It increases the antioxidant capacity of the body, which in turn increases the benefits from the ginger, sweet potato, carrot and honey much more effectively.