Smoothies have been around since the early 1940s. The term “smoothie” itself is attributed to blender recipe queen, Mabel Stegner, when she explained the outcome of blended ingredients: “Let the blender do it for you… For instance, place a few ounces of milk, fruit juice, tomato juice or any desired liquid in the food container [of the blender]. Add a banana, or strawberries, or pitted cherries, or diced vegetables, Place the container on the base, switch on the electricity and in less than a minute out comes a banana milk ‘smoothie,’ a fruit nectar, or a raw vegetable cocktail.”, said Stegner in article published The New York Herald Tribune, 23 June 1940. Smoothie making has come a long way since the 1940s. Blenders hit the market with a boom in America during the 1960s and hippies made all sorts of “smoothie” cocktails during the 1970s. However, it wasn’t until the 1990s that smoothie making became an international trend as a much sought-after health drink or meal replacement drink. Today, we can find smoothie bars located all over the globe as they work the magical blends of fruits, vegetables, nuts and vitamin boosters. But why wait for your next visit to a smoothie bar? Blenders have become a popular kitchen appliance for speeding up the cooking process, so we might as well use them for delectable homemade smoothies, too. Try these simple smoothie recipes at home (courtesy of prevention.com): Green Tea, Blueberry, and Banana
Antioxidant-rich green tea makes this smoothie a nutritional powerhouse.
Serves 2 Ingredients ¼ cup boiled water 1 green tea bag 4 tsp honey 3 cups frozen blueberries 1 medium banana 1 ½ cups of calcium fortified light vanilla soy milk Preparation
- Add tea bag to boiled water, and allow brewing for approximately 3 minutes. Remove tea bag. Stir honey into tea until it dissolves, and let it cool
- Combine berries, banana, and milk in a blender. Use the “ice crush” setting or the highest speed setting until smooth
- Add tea and blend for 15-30 seconds
NUTRITION (per serving): 269 calories, 2.5 g fat, 0.2 g sat fat, 52 mg sodium, 63 g carbohydrates, 38.5 g sugars, 8 g fibre, 3.5 g protein. Banana Ginger Smoothie
Soothe digestion, heartburn, nausea, and other stomach trouble with the fresh ginger in this natural remedy drink.
Serves 2 Ingredients
- 1 banana, sliced
- ¾ c (6 oz) vanilla yogurt
- 1 tbsp honey
- ½ tsp freshly grated ginger
Preparation Combine the banana, yogurt, honey, and ginger. Blend until smooth. NUTRITION (per serving):157 calories, 1 g fat, 0.8 g sat fat, 57 mg sodium, 34 g carbohydrates, 28 g sugars, 1.5 g fibre, 5 g protein. Strawberry-Kiwi Smoothie
Stay full and fight disease. This high-fibre drink becomes even healthier when you use organic kiwis, which contain higher levels of heart-healthy polyphenols and vitamin C.
Serves 4
- 1¼ cups cold apple juice
- 1 ripe banana, sliced
- 1 kiwi fruit, sliced
- 5 frozen strawberries
- 1½ tsp honey
Combine the juice, banana, kiwifruit, strawberries, and honey. Blend until smooth. NUTRITION (per serving): 87 cals, 0.3 g fat, 0 g sat fat, 3.5 mg sodium, 22 g carbohydrates, 16.5 g sugars, 1.5 g fiber, 0.5 g protein.
Key Ingredients Health Benefits (but not limited to):
- Bananas: protects the eyes from macular degeneration; builds strong bones by aiding calcium absorption; rich in antioxidants; stabilises blood sugar levels, which helps with stress relief, depression, PMS and morning sickness.
- Ginger: reduces flatulence; relieves sinusitis symptoms; anti-inflammatory quality that helps with achy joints and muscles; relieves nausea
- Green Tea: powerful antioxidant; reduces the formation of free radicals in the body; improves brain function; helps with mood swings, vigilance, reaction time and memory; aids weight-loss and improves physical performance; strengthens your immune system; prevents bad breath
- Blueberries: catechins found in blueberries aid weight-loss; reduces free radicals that are link to aging, natural anti-inflammatory; prevents and controls diabetic health; cholesterol lowering properties
- Strawberries: promotes bone health; lowers risk of cardiovascular disease; boosts short term memory; rich in antioxidants and natural anti-inflammatory components; jam-packed with Vitamin C and other key vitamins and minerals
- Kiwi fruit: rich in potassium, helps manage blood pressure; helps to eradicate toxins from the digestive track; rich in vitamins and minerals like folic acid, Vitamins C & E, calcium, copper, zinc and more
These recipes are not only simple, but easy on the pocket too. Take advantage of seasonal specials and blend your fruit in advance. You can store the pulp in airtight freezer friendly containers and simply blend with yoghurt or ice when needed.
