How to make a healthy smoothie: Videos and recipes for you to try

Dietitian at Bupa Australia
16 June 2017

Whether it’s a quick breakfast or something to see you through the afternoon you’re looking for, a smoothie can be a great option. Not only are they a delicious and refreshing addition to your day, smoothies also contain fibre, and a whole host of vitamins and minerals. Not to mention, one 150ml glass can contribute towards your 5-a-day.

A berry smoothie

But if you’re not mindful of the ingredients you put into your blender, your seemingly nutritious drink could end up containing more sugar than you realise.

Take a look at the mouth-watering videos and recipes below to inspire you to get into the kitchen and get blending. And to help make sure your smoothie recipe stays as healthy as your intentions, follow these top tips:

  • Use milk and yoghurt as your base rather than fruit juice. Choose lower sugar and lower fat varieties wherever possible, and if you’re using a non-dairy milk alternative such as soy or almond, look for unsweetened and calcium-enriched versions.
  • Avoid adding extra sugar like honey or syrups to your smoothie, as there should already be a natural sweet taste from the fruit. If you want a bit more flavour, try adding some vanilla essence, cinnamon, nutmeg, mint or ginger instead.
  • Use a variety of fruit and try to include a rainbow of colours. These can be fresh, frozen, tinned or dried versions. If you’re using tinned fruit, make sure it’s in fruit juice and not syrup. Dried fruit should also be limited to a 30g (roughly one heaped tablespoon) serving.
  • Don’t be afraid to throw some vegetables in there too. You might be pleasantly surprised that the taste of some vegetables such as carrot, beetroot and celery can complement the sweetness of fruit well.
  • Finally, take note of your portion size. Blending your fruit can make it look like there’s less of it, tempting you to add more than you need. So measure out one 150ml glass to ensure you don’t drink more than the recommended daily amount.

Graphic showing how to make the perfect smoothie

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Gemma Cosgriff
Dietitian at Bupa Australia

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