Drinks

The combination of cantaloupes and grapes in this recipe makes a healthy and hydrating smoothie which is extremely low in calories and rich in dietary fiber and water. It is the perfect pre-workout smoothie that helps to keep you energized throughout your training session and aids weight loss by preventing unhealthy snacking.

This smoothie also supplies wholesome amount of potassium that aids muscle repair after exercise. Spinach adds a refreshing green color to the smoothie and provides a generous amount of essential vitamins and minerals. This smoothie can be used as a healthy breakfast or lunch replacement during summers.

Like any other summer melons, cantaloupes have high water content that helps to prevent dehydration and provide energy during summer days. Cantaloupes are loaded with mineral potassium and vitamins A and C that help to lower high blood pressure and prevent macular degeneration. Beta-carotene present in cantaloupes provides protection against prostate cancer and colon cancer.

High fiber and water content in cantaloupe aids digestion and prevent constipation. Cantaloupes are extremely low in calories (One cup of cantaloupe contains only 60 calories) and rich in various nutrients and dietary fiber which makes it a perfect addition to any weight loss plan. Cantaloupes help to make up for the nutrient deficiencies that one might face while following a low-calorie diet.

You can use green, black or red grapes in this smoothie. Grapes are considered a super food that contains powerful antioxidants – polyphenols which have the ability to slow down and prevent various types of cancer, such as colon cancer, lung cancer, prostate cancer, endometrial cancer, etc.

Flavonoid quercetin found in grapes is a natural anti-inflammatory agent that protects the heart against oxidation of LDL cholesterol and reduces the risk of atherosclerosis. Fiber and potassium present in grapes help to lower high blood pressure and cholesterol. The antioxidants in grapes also help to UTI (Urinary Tract Infection) and its diuretic effect flushes out excess water from the body in the form of urine.

Spinach is the healthiest of leafy green vegetables which contain a high level of dietary fiber, protein, and antioxidants. High iron content in spinach has the ability to restore energy, improve the quality of the blood and enhance vitality. Spinach is also loaded with other nutrients such as vitamin K, vitamin A, folate, vitamin C along with magnesium and manganese.

Vitamin K is a rare nutrient that is difficult to find in most vegetables and it plays a crucial role in maintaining bone health. Spinach contains a high level of chlorophyll that helps to restore and replenish red blood cells and improves the ability of the blood to carry more oxygen to various organs and cells. The carotenoids in spinach help to maintain healthy eyesight and prevent the formation of cataracts and macular degeneration.

Here is the recipe…

Ingredients:

• Spinach (chopped) – 1 cup
• Cantaloupe chunks – 2 cups
• Grapes seedless – 1 cup
• Water – 1/2 cup

Procedure:

• Toss chopped spinach and cantaloupe chunks into the blender.
• Then add seedless grapes and water in the blender.
• Blend it on high speed until smooth.
• Have this delicious smoothie immediately to get all the nutrients nd to make you feel full.
• Regular intake of this green smoothie will help you to lose your excess weight.

This is a super hydrating and wholesome fruit and vegetable smoothie that contains a high level of dietary fiber, water, and antioxidants that help to provide healthy skin and hair, protect the eyes and promote weight loss. You can adjust the consistency and thickness of this smoothie by adding water to it.

The combination of papaya and banana make a filling and nutritious smoothie. Both papaya and banana are loaded with dietary fiber that aids healthy digestion and supports weight loss by keeping you satiated till the next meal and preventing unhealthy snacking. The nutrients and enzyme present in papaya also help to provide glowing skin and prevent acne and pimples. This is a simple and nourishing smoothie made using fresh and whole ingredients which makes it suitable even for kids and toddlers.  You can have this smoothie for breakfast or as a lunch replacement to cut out some carbs and calories.

Papaya is an amazing tropical fruit loaded with antioxidants and enzymes that help to reduce inflammation and fights of the signs of aging. No doubt, this fruit is frequently used in facepack and masks. Most of the health benefits of papaya are attributed to the enzyme papain. It has the capacity to break down tough protein and aid digestion. The carotenoids found in papaya help to neutralize free radicals and reduce oxidative stress. Papaya is rich in vitamin C, a powerful antioxidant that reduces inflammation and prevents heart disease. Beta-carotene present in papaya is helps to prevent and slow down the progression of macular degeneration and provide healthy vision.

Bananas are a rich source of dietary fiber, potassium, magnesium and vitamins that help to support overall health. Both soluble and insoluble fiber present in bananas aid digestion and promotes weight loss. Soluble fiber slows down the digestion process so that you feel full for longer, which in turn reduces total calorie intake throughout the day. Potassium present in bananas helps to control hypertension and prevent the risk of heart attack and stroke.

Bananas are a powerhouse of nutrition that contains calcium, manganese, magnesium, iron, folate, niacin, vitamin B6 and riboflavin. Bananas contain tryptophan, a precursor of serotonin that acts as a natural anti-depressant and helps to relieve anxiety and stress. It also induces relaxation and restful sleep.

Both milk and yogurt used in this recipe helps to adjust the thickness and consistency of the smoothie and also adds a wholesome amount of protein that promotes muscle and tissue growth and repair. They also provide an abundant amount of calcium, magnesium, vitamin D, etc. that helps to build and maintain strong and healthy bones.

Yogurt is a natural source of probiotics (friendly microorganisms) that help to treat digestive disorders and boosts immune system function. Potassium found in milk and yogurt helps to reduce blood pressure by enhancing vasodilatation which in turn reduces the risk of cardiovascular disease. Vitamin D present in milk and yogurt supports serotonin production which boosts the mood and helps to reduce depression and fatigue.

Here is the recipe…

Ingredients:

• Papaya – 1 cup
• Banana – 1, cut into chunks
• Yogurt – ¼ cup
• Honey – 1 tablespoon
• Milk- 1 cup

Procedure:

• Pour banana and papaya slices in the blender.
• Then add yogurt, raw honey, and milk in the blender.
• Blend all these ingredients at high speed until smooth and pour this smoothie into your serving glass.
• Consume this smoothie immediately to grab the nutrients and to stay fit and healthy.

This is a wholesome and well-rounded fruit smoothie that contains abundant amount of dietary fiber, vitamins, minerals, and antioxidants to support overall health and make up for any nutritional deficiencies. This recipe can be modified to suit a vegan diet by substituting while milk and yogurt with almond milk or coconut milk.

This is a soothing and refreshing smoothie perfect for breakfast or lunch during warm summer days that helps to fill you up and keep you satiated till the next meal without making you feeling stuffed or adding too many calories. The high water and fiber content in this smoothie makes it suitable for weight loss and also aids digestion.

The enzymes in pineapple help to relieve heartburn and acid reflux and the antioxidant help to reduce inflammation. Dates acts as a natural sweetener that adds a mellow sweet taste to the smoothie also provide loads of minerals and vitamins.

Watermelons are loaded with antioxidant lycopene that prevents inflammation by neutralizes free radical damage which helps to prevent various types of cancers. Lycopene also helps to lower blood pressure and cholesterol level in the blood and protects the heart.

High water contains in watermelon helps to hydrate the body and restore electrolyte balance in case of dehydration. It also helps to prevent heat stroke. Fiber present in watermelon aids digestion and helps to regularize bowel movement. Vitamin A and vitamin C present in watermelon support healthy skin and hair.

Pineapples are a storehouse of essential nutrients that include potassium, vitamin D, beta-carotene, copper, manganese, calcium, magnesium, folate, enzyme bromelain and soluble and insoluble fiber. Anti-inflammatory effects of bromelain help to reduce inflammation of the muscles and joints and reduce pain and discomfort associated with arthritis.

Pineapples contain more than 130% of the daily requirement of vitamin C that boosts the immune system function which helps to relieve a cough and cold. Pineapples are a rich source of soluble and insoluble fiber that helps to relieve digestive disorders such as constipation, diarrhea, irritable bowel syndrome, etc. Dietary fiber also reduces excess cholesterol and helps to improve cardiovascular health.

Yogurt added to this recipe renders a creamy and smooth texture to the smoothie. Like all other dairy products, yogurt contains a high level of protein and calcium that helps to build strong muscles and bones. Yogurt is one of the best natural sources of probiotics or live bacteria that help to improve digestion and boost immune system function.

Dates not only add a mellow sweetness to the smoothie but also provide a wholesome amount of vitamins, minerals, and dietary fiber. It is a rich source of iron, calcium, sulphur, phosphorus, copper, manganese and magnesium along with vitamin A, vitamin K, folate, thiamin, niacin, and riboflavin.

High level of dietary fiber (soluble fiber) present in dates promotes healthy bowel movement and helps to relieve constipation. Minerals such as calcium, manganese, magnesium and copper present in dates promote healthy bone development and strength. High level of mineral iron present in dates helps to treat iron deficiency anemia and improve strength. Natural sugars in dates provide an instant burst of energy to the body and improve exercise performance.

Here is the recipe…

Ingredients:

• Watermelon pieces – 1 cup
• Pineapple chunks – ½ Cup
• Dates – 4
• Yogurt – ½ cup
• Water – ¼ cup (optional)

Procedure:

• Pour watermelon and pineapple pieces in the blender.
• Now add dates and yogurt to it and blend all these ingredients on high speed until smooth.
• Drink this tasty smoothie immediately to cut down the excess calories.
• Regular intake of this smoothie will help to achieve your weight loss.

This is a nutritious and healthy fruit smoothie rich in dietary fiber that can be used for both weight loss and supporting healthy digestion. This smoothie can also be modified to suit a diabetic diet by leaving out the dates.