Satisfying Smoothies: How to make this delicious drink?

Satisfying Smoothies: 5 Recipes to make this delicious drink

MF editorial team

26 Mar 2015

updated the 6 October 2015 à 23:15

1/5
Raspberry Avocado Smoothie
Creamy avocado and mouth-watering raspberry are surprisingly a great combination for a smoothie. For cranberry lovers, these berries can be a substitute for raspberries.
Calorie per serving: 249 calories
Ingredients:
1 avocado, peeled and pitted
3/4 cup orange juice
3/4 cup raspberry juice
1/2 cup frozen raspberries, (not thawed)
Preparation:
The preparation is relatively straight-forward. Combine the avocado, orange juice, raspberry juice and raspberries in a blender until smooth.
2/5
Creamsicle Breakfast Smoothie
Although the smoothie tastes like a vanilla-and-orange popsicle, it is the perfect breakfast drink enriched with carbohydrates and proteins.

The coconut water consists of more than 10% of the daily dose of potassium, making it a great hydrator for light workouts. Make sure you look out for pure coconut water without added sugar to avoid unnecessary calories.
Calorie per serving: 189 calories
Ingredients:
1 cup cold pure coconut water, without added sugar or flavor
1 cup non-fat vanilla Greek yogurt
1 cup frozen or fresh mango chunks
3 tablespoons frozen orange juice concentrate
2 cups ice
Preparation:
Blend coconut water, yogurt, mango, orange juice concentrate and ice in a blender until smooth.
3/5
Peanut Butter Cup Smoothie
The smoothie is almost as thick as a milkshake that consists more than 20% of one’s daily calcium requirement.

Two tablespoons of all-natural peanut butter should be mixed with low-fat chocolate milk for the perfect taste. Though this smoothie may taste like a dessert, one can enjoy it guilt-free at only 200 calories.
Calorie per serving: 201
Ingredients:
1 cup sliced ripe banana
1 cup 1% chocolate low-fat milk
1/2 cup vanilla low-fat frozen yogurt
2 tablespoons natural-style peanut butter
1 (8-ounce) carton vanilla low-fat yogurt
Preparation:
Place the banana in a freezer and freeze it for an hour. Remove from freezer and allow it to stand for five minutes. Combine the banana and remaining ingredients in a blender and process until smooth.
4/5
Pomegranate Berry Smoothie
This smoothie has a burst of flavours from the rich berries, pomegranate juice and bananas. The cottage cheese adds a creamy twist.
Calories per serving: 206
Ingredients:
2 cups frozen mixed berries
1 cup pomegranate juice
1 medium banana
1/2 cup non fat cottage cheese
1/2 cup water
Preparation:
Combine the mixed berries, pomegranate juice, banana, cottage cheese and water in a blender. Blend the mixture until smooth and serve immediately.
5/5
Mango Lassi Smoothie
A lassi is an Indian smoothie made with yogurt that is usually served at end of a meal. This smoothie is a perfect hydrator for an afternoon refresher or a post dinner treat.
Calorie per serving: 170
Ingredients:
1 cup chopped peeled mango
1/3 cup peach sorbet
1/2 cup non-fat vanilla yogurt
1/4 cup orange juice
1/8 teaspoon orange-flower water
Preparation:
Place ingredients in the order listed in a blender. Pulse twice to chop mango, stir well, then blend until smooth. Serve immediately.

Wouldn’t it be just perfect if you can down a smoothie every day without putting on the pounders? We show you how to lower the fat but not the flavour with these recipes.

Smoothies are an all-time favourite snack that are packed with essential vitamins, protein and fiber. They have a chameleon-like ability to be transformed into whatever you want them to be. Which has spurred health stores, juice bars and fitness clubs to regularly sell low-fat and nutritious mixtures of smoothies for the health junkie. But sometimes you need not venture out to quench your smoothie thirst; you can easily make one at home.

However, don’t get carried away and add ingredients that turn your smoothie into a sugar-laden calorie bomb. The key is controlling what ingredients go into the blender,

One great way to make a low-fat smoothie is by making it thick. In order to lose weight, you need to reduce the number of calories. Thick smoothies leave one feeling fuller and more satisfied than thinner drinks (despite the same number of calories).

Thick smoothies permits one to reduce the calories, while still feeling full and satisfied.

Ingredients to thicken a smoothie:

1. Chia Seeds

Chia seeds turn gel-like when they are soaked in a liquid and swell substantially. However, it takes about 20 minutes for the chia seeds to fully activate.

If you want your smoothie to be thick, pre-soak chia seeds for about 20 minutes in a few tablespoons of water. If you’re out of time, make your own chia gel and add a few tablespoons to the smoothie when needed.

2. Flaxseeds

Add 1 or 2 tablespoons of ground flaxseed (also known as linseed) which has a nutty flavour.

Like chia seeds, flaxseeds are in the family of superfoods. They possess anti-inflammatory properties and protect the body against heart disease, cancer and diabetes. Flaxseeds absorb water and form a gel after 20 minutes.

The main disadvantage of using flaxseed, compared to chia seeds, is that it spoils quickly. Flaxseeds are best kept in the fridge and should be used quickly before they become rancid.

3. Frozen Fruits

Using frozen fruits is a simple way to thicken the smoothie a little. Freezing fruit adds thickness and texture to the existing fruit and intensifies the flavours of the smoothies.

Dense fruits such as bananas, mangos, papaya and avocado will thicken a smoothie. On the other hand, water-based fruit such as watermelon will make the smoothie thinner.