Kick Start Your Day With Delicious, Healthy Fruit Smoothies

Fruits contain vital nutrients: vitamins, minerals, fiber and antioxidants that are necessary for optimum health. Smoothies are an excellent way to get nutritious fruits into your diet without having to worry about how to fit them into mealtime. When making smoothies, stay away from adding ingredients such as ice cream or whole milk, as they can derail the whole reason for having a smoothie in the first place.


For the most nutritious fruit smoothie recipes, stick to low-fat ingredients and fresh or frozen fruit and not canned. Select fresh fruit whenever possible; frozen fruit is fine, but canned fruit has too much added sugar. Purchase fruit at its peak then wash, peel and freeze for future use.

You can puree the fruit before freezing, then place in a bag and flatten it to make it easier to store in the freezer. Mark the bag with the type of fruit it contains, so there is no confusion when it is time to make the smoothie. It may be hard to tell the difference between pureed peach and pureed mango, although it might make for some interesting smoothie combinations.

For those that use dairy, Greek yogurt is an excellent ingredient to use as a base for thick, nutritious smoothies. It has double the protein that regular yogurt has, and even the non-fat varieties are very thick.

Strawberry-Banana Greek Yogurt Smoothie

4 oz non-fat Greek yogurt

1 large, frozen ripe banana

1 cup frozen, sliced strawberries

1 cup water

4 ice cubes

Honey or stevia to sweeten

Add water, yogurt, bananas and berries to blender. Place the ice cubes on top. Blend until desired consistency. Add honey or stevia to sweeten.

If you are lactose intolerant, there are a number of ways to make thick, healthy fruit smoothies without using dairy. If the smoothie is made from just fruit, it is crucial to use creamy fruits like banana, mango, peach, apple or pear as the base to keep the drink a nice consistency. Other methods include using nut milks like almond milk or coconut milk as thickeners. Choose the low-fat type of coconut milk to keep fat and calories down.

Tropical Fruit Smoothie

1 large frozen, sliced ripe banana

1 cup low-fat coconut milk

½ mango, cubed

½ cup pineapple, cubed

½ cup water

4 ice cubes

Honey or stevia to sweeten

Add ingredients to blender, blend to desired consistency.

Nut milk can be found by the milk in the dairy aisle of the grocery, or if your blender is strong enough to mill the nuts, you can just start with a handful of almonds in the blender with the water. For the best results, blend the almonds before adding any other ingredients.

Banana Almond Smoothie

1 large, frozen ripe banana

1 cup almond milk

8 ice cubes

Honey or stevia to sweeten

Add ingredients and blend to desired consistency.

Meet the Author


0 comments… add one

Leave a Comment