Tasty summer smoothies to boost health

Here are some ideas for summer smoothies with a health kick:

There’s nothing more refreshing on a balmy summer’s evening than an ice cold smoothie garnished with chunks of fruit and a sprig of mint. As well as being tasty and refreshing, some smoothies also have a wealth of health benefits.

Satisfy hunger

You get in from a long day at work and all you want to do is tuck into something big, sweet and filling. Instead of opting for the slice of cake or chocolate bar you might have in mind, unearth the blender and whip up this ‘hunger killing’ smoothie for just 165 calories per serving.

What you need (for three servings):

• 1 cup of strawberries
• 1 cup of cubed mango
• 1 lime, peeled and seeded
• 2 tablespoons of flaxseed oil
• 1.5 cups of ice.

What it does:

This blend is full of fibre, which makes you feel full without pumping you up with calories. Flaxseed is also packed full of omega-3, a fatty acid thought to increase your metabolic rate and maybe even burn fat by reducing the size and number of fat cells (speculation only).

Boost energy

You might feel full up but that’s no use if you’re seriously flagging after a long day. If you’re heading to the gym or need energy to keep working through the night, you’ll need the ‘energy booster’ smoothie.

What you need (for three servings):

• 2 frozen bananas, peeled and chopped
• 2 scoops of chocolate protein powder
• 2 tablespoons of peanut butter
• 1 teaspoon of cinnamon
• 1 tablespoon of honey
• 3/4 cup of low-fat Greek yoghurt
• 4 tablespoons of skimmed milk powder
• 2 cups of ice.

What it does:

This sweet, energising smoothie provides 294 calories per serving, making it ideal for anyone who leads a very active lifestyle. Peanut butter is packed with protein, while yoghurt and honey contain vitamin B which helps convert food into energy. Cinnamon is said to be rich in iron, which helps boost oxygen levels in the blood to improve your energy levels. If you’re trying to lose weight then you’re advised to opt for something a little less heavy.

Prevent wrinkles

According to author and dietitian Christine Avanti, there’s one smoothie that promises to satisfy your sweet craving and help prevent wrinkles at the same time.

What you need (for three servings):

• 1 cup of blueberries
• 1 cup of pitted cherries
• 1/2 cup of avocado, peeled and pitted
• 2 tablespoons ground flaxseed
• 1/2 cup of plain low-fat yoghurt
• 1 cup of ice.

What it does:

Omega-3 found in flaxseed is supposed to be good at fighting sun damage, while the vitamin C from berries boosts the production of collagen. One study also found a link between oleic acid (found in avocados) and wrinkle reduction. Each serving contains 153 calories, making this a particularly weight-loss-friendly smoothie.

If you’re looking to boost your health by changing your diet, you are advised to contact a qualified nutritionist. Find out more about what nutritionists deal with by visiting our Nutrition Topics page.

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