Smoothies are a great way to combine protein, healthy fats, vegetables and fruit in one, nutrient-dense hit. Whether you want a quick and easy meal replacement, to recover after a workout, or to snack smartly, making your own smoothie can help to satisfy sweet cravings whilst cutting out the high quantities of sugar you’d normally find in shop-bought varieties.
Swap some of the sweeter ingredients for green veggies such as spinach or kale, and mix these with smaller portions of fruit, such as pear, apple, lime juice, and/or a dash of honey (use the latter sparingly). Fruit blended into smoothies doesn't lose its fibre because you're using the whole fruit, rather than extracting just the juice. Leave the peel on to boost fibre and nutritional value; add some leafy green vegetables, and a spoonful of chia seeds.
Try adding fruits such as berries, peaches, apricots, cantaloupe melon and bananas. Blending an avocado can add creaminess to smoothies, as they provide a good source of healthy, monounsaturated fats.
Fruit is a nutritious addition to a smoothie, but this doesn't mean you should go overboard. It’s important to note that it’s also high in natural sugars; adding fruit juice (especially) provides concentrated sugar and calories. One fruit smoothie can contain in excess of 400 calories (depending on the ingredients)! Combine a moderate smoothie serving – 250ml/ 8oz or less – with other foods, such nut-based granola, roasted vegetables, or poached eggs for a healthy, balanced breakfast or lunch.
