Make your own smoothies with these simple recipes. By Estelle Low
Smoothies are the perfect treat for your body for a pick-me-up or after a tough workout. Store-bought ones tend to be high in sugar, so quench your thirst using these easy smoothie recipes instead. All you need is a blender for a cupful of essential vitamins, minerals and antioxidants in minutes. Plus, making your own smoothie is cheaper too!
Recipe: Coco Paradise Smoothie (serves 2)
Created by former cafe founder Rosalind Lim and head chef Jason Vito, this heart-healthy smoothie checks all the right boxes. Papaya, its main ingredient, is an excellent source of vitamins A, C and E, which work to prevent cholesterol from building up. It is also rich in folic acid, which has been found to help reduce levels of homocysteine that’s associated with stroke, osteoporosis, blood vessel disease, cervical cancer and even macular degeneration. Delicious and wholesome, what’s not to love?
1 large slice of papaya (1/8 of a whole papaya)
1 fresh Thai coconut
1. Cut open coconut and scoop out flesh and juice into blender jar.
2. Add papaya and blend everything together until smooth. Serve immediately.
131cal, 0.9g protein, 0.23g fat, 5.18g dietary fibre, 30g carbohydrate, 18.25mg sodium
Recipe: Power Pumpkin Avocado Smoothie (serves 1)
Perfect for pre-workout nutrition or post-exercise, this simple recipe by Raffles Medical will provide your body the nourishment it needs. “This smoothie provides you with about 50 per cent of your fibre requirement,” says Bibi Chia, principal dietitian at Raffles Diabetes & Endocrine Centre.
Pumpkin, the star of this smoothie, is a great source of complex carbohydrates, giving you the energy you need for your workout. It is also rich in vitamin A, which helps to maintain a healthy immune system. The nutrient-rich squash (flesh and seeds) is also loaded with beta-carotene, which your body converts into active vitamin A for healthy vision. The Greek yoghurt also provides a good source of calcium, which plays an important role in muscle contraction, Bibi adds.
110g canned pure pumpkin
200g Greek yoghurt
2 tbsp ground flaxseed
1 tbsp maple syrup
½ tsp pumpkin pie spice
Ice cubes as desired
1. Combine all the ingredients in a blender.
2. Process until smooth.
383cal, 22g protein, 17.5g fat (4.5g saturated), 40g carbohydrates, 11g sugar, 26g dietary fibre, 82mg sodium
With input by Muhammad Sadikin for Raffles Healthnews. The article has been adapted for www.shape.com.sg.