Are smoothies healthy?

10th March 2016 - 4 minutes read

So many of you are asking me what is my view about smoothies, are they healthy, are they not, how to make a healthy smoothie, is it worth it to invest into a blender?

Smoothies are perfect way to start your day, a healthy snack option, and the best budy “on the go” not only for adults, but for children too. They are easily digestible and absorbable, they provide your body with instant flood of nutrients giving you lasting energy without any cravings for sweet or energy dips, if they are made correctly and by using a good quality blender such as Vitamix, Ninja or NutriBullet.

So here is my take on how to make a simple and nutritious smoothie in seconds:

1.Choose your liquid, about 200ml per person – dairy milk, coconut milk, rice, oat, almond or coconut milk or coconut water.

2. Choose 1-2 soft fruits such as banana, pear, apricots, mango, berries, pineapple, papaya, kiwi or peach. For those watching your waist, go easy on the very sweet, high GL fruits, and choose pear, peach or berries instead.

3. Add some good quality fat and protein by adding almonds, cashew nuts, walnuts, ground flaxseeds (linseeds), hazelnuts, Brazil nuts, pumpkin seeds, sunflower seeds or hemp seeds, 1/2 avocado or tablespoon of nut/seed butter.

4. Need something more filling, add some porridge oats, or buckwheat flakes.

5. Add some more taste by adding some vanilla paste, cinnamon or cacao powder.

6. Are you low in protein? Choose a good quality protein powder (whey, brown rice, pea or hempseed).

7. Are you brave? Add some greens such as kale, cavalo nero or spinach, you will not taste it but it will change the color and add plenty of minerals such as calcium, magnesium or iron.

8. For those more advanced “smoothie makers” you can take it a step further and add other vegetables as watercress, broccoli, beetroot, celery, roman lettuce, cucumber, carrots, mixing it with fruits such as orange, tangerines, grapefruit, kiwi, lime and spicing up with ginger.

9. Do you have a sweet tooth? You can add little bit of good quality honey, couple of Medjool dates or 100% maple syrup.


And here are my 5 basic recipes to start you off: (makes 1 large glass or smoothie)

1. Banana smoothie – 200ml coconut milk (KoKo), 1 ripe banana, 1 tsp cocoa powder, 1 tbsp almond butter

2. Mixed berry smoothie – 200ml almond milk, 1 cup fresh or frozen berries, 1 tbsp ground almonds (almond meal), 1/2 tsp vanilla paste

3. Green smoothie – 200ml coconut milk, 1 cup fresh or frozen mango, 1/2 avocado, 1 handful of spinach

4. Bloody smoothie – 200ml coconut water, 1 orange, 1 carrot, small piece of ginger, 1/2 lemon, 1/4 of beetroot

5. Detox smoothie – 200ml water, 1/2 cucumber, 2 celery sticks, handful or spinach, 1/2 avocado, 1/2 lime


Simply put all your ingredients in a blender and blend until smooth and creamy. Choose more or less liquid depending on how thick your prefer your smoothie. Sweeten to your taste, Enjoy!

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