Smoothies

Good Evening Maicurlies,

photo credit: topsynette via photopin cc

             photo credit: topsynette via photopin cc

I have been a little preoccupied with hair posts so I wanted to share the other things I do, it is not always all about hair right? 🙂

Smoothies have been around for years and I have been on and off the smoothie bandwagon however, recently I have been a little obsessed. It is said that having 7 servings of fruit and vegetables should be part of being healthy, along with drinking enough water, having a balanced diet, doing exercise and getting enough sleep.

For some, eating 7 servings of fruit and vegetables a day can seem like a lot. so one way of having enough fruit and veg is to make smoothies!!!

The combination of fruits and veggies you use is completely up to you and the options are endless. You can do  make a couple of smoothies for the day containing all veg, mixed fruit or even a combination of fruits with veggies (which is my personal favorite). You can add Greek yogurt, regular yogurt, milk, soy milk or almond milk to your smoothie. It is best to use natural unflavored yogurts just because there can be hidden sources of sugar in fruit yogurts. Some people add protein powder, honey or even nuts. If you want a little boost you can also throw in some flaxseed. Like I said the options are endless. 

In case you are looking to make your own smoothies I have pasted a table of popular fruits and veg used to make smoothies along with their Nutritional Information below.

Table 1: Nutritional Information for Popular Smoothie Ingredients – Fruit
Data per 100g edible portion Calories Carbs Sugar Protein Fat
Kiwi 49.0 10.6 10.3 1.1 0.5
Mango 39.0 9.6 9.4 0.5 0.1
Grape 61.5 15.2 15.2 0.4 0.1
Grapefruit 21.0 4.8 4.8 0.6 0.1
Cherry 49.0 11.2 11.2 0.9 0.1
Pear 34.7 8.4 8.4 0.3 0.1
Pineapple 49.4 11.6 11.2 0.4 0.1
Apple 47.5 11.3 11.3 0.3 0.1
Blueberry 53.5 12.6 9.0 0.8 0.3
Orange 62.1 15.6 12.3 1.0 0.3
Peach 31.5 7.2 7.2 0.9 0.1
Raspberry 25.0 4.7 4.7 1.3 0.3
Papaya 26.1 6.6 4.0 0.4 0.1
Melon 15.0 3.4 3.4 0.4 0.1
Blackberry 29.5 6.0 6.0 0.8 0.3
Strawberry 27.8 6.0 6.0 0.8 0.1
Banana 95.0 20.9 1.2 1.2 0.3
Broccoli 29.6 2.0 1.7 3.6 0.1
Kale 33.0 1.4 1.3 3.4 1.6
Spinach 25.0 1.6 1.5 2.8 0.8
Lettuce 15.0 2.8 0.8 1.4 0.1
Peas 81.0 14.5 5.7 5.4 0.4
Source:
Nutritional Information for Popular Smoothie Ingredients – Fruit http://www.weightlossresources.co.uk/recipes/low_fat/diet-smoothie-calories.htm

It is not always possible to get all the fresh fruits you want throughout the year but you might luck out at the frozen fruit section. Of course it would be ideal to always use fresh fruits but lets face it, apart from availability it can also be a little expensive. Some fruits are actually hard to prepare e.g. pomegranate…it LOVE the stuff but getting the little pieces of the fruit is a pain in the (you-know-what) so I head to the frozen fruit section and grab a bag of frozen prepared pomegranate…AMAZING! 

Smoothies - By Maicurls

                                     Smoothies – By Maicurls

Here are some of my favorite smoothie recipes I have made:

Pomegranate, Apple & Pear Smoothie

  • Pomegranate (frozen)
  • Apple
  • Pear
  • Orange
  • Greek yogurt

Orange, Strawberry & Spinach Smoothie

  • Strawberries (frozen)
  • Oranges
  • Peach
  • Spinach (it really isn’t noticable)
  • Banana
  • Greek Yogurt

Orange, Strawberry & Pomegrante Smoothie

  • Orange
  • Strawberries (frozen)
  • Pomegranate (frozen)
  • Cucumbers
  • Apples
  • Peaches
  • Greek Yogurt

Watermelon & Strawberry Smoothie

  • Watermelon
  • Strawberries
  • Oranges
  • Cucumber
  • Spinach
  • Greek Yogurt

Banana, Peach & Spinach Smoothie

  • Banana
  • Peach
  • Orange
  • Strawberries
  • Spinach
  • Greek Yogurt

What are your favorite smoothies? I would love to hear from you!

Maicurls

Maicurls

2 thoughts on “Smoothies

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