How to make healthy smoothies


The smoothies or shakes are a very nutritious and healthy drink that will give you all the benefits of fruits and vegetables to start your day full of energy. These drinks can be taken both in the morning and in the afternoon and are ideal for the summer season as they are very refreshing and tasty. If you want to join the trend of smoothies but do not want to lose the line, keep reading this article in which we tell you how to make healthy smoothies with fruits and / or vegetables.

Energy smoothie

If you feel lately that you are down, that you have a harder time getting up than usual or that you drag a lot of fatigue during your day, you may be lacking energy. A good way to take a good dose is through a healthy smoothie like the one we propose here, which is made up of ginger and strawberries.

Strawberries contain a large dose of vitamins and nutrients and ginger helps us enjoy healthier digestions, giving us a great feeling of satiety and, at the same time, helps us burn fat. In this article we detail how to lose weight with ginger.

You will need to:

  • 1 cup of plain yogurt
  • ½ cup of orange juice
  • The juice of 1 lemon
  • 5 strawberries
  • 1 tablespoon fresh ginger
  • Some ice

To make this smoothie, you just have to cut the strawberries into small pieces and put all the ingredients in a blender. Chop until a creamy texture and drink immediately; it is important that smoothies are drunk instantly because within half an hour of preparing them, they lose a large amount of vitamins.

Rejuvenating smoothie

There are some foods that help our body slow down its aging and are good for preventing osteoporosis, inflammation or the signs of aging. E l healthy smoothie you propose now is packed with a lot of antioxidants that prevent premature aging, as well as being rich in calcium and minerals that help strengthen our defenses. It is also an energy shake because it contains a great source of minerals and optimal nutrients for our body.

You will need to:

  • ½ cup blackberries
  • ½ cup strawberries
  • ½ green tea
  • ¾ cup of natural yogurt
  • 2 tablespoons ground flaxseed
  • Some ice

You will have to wash and cut the fruits into small pieces; afterwards, prepare the green tea in a separate casserole and when you have everything ready, you just have to put the ingredients in a blender and enjoy it right away. If you want, you can add a little sugar to the smoothie, but if you want it to be healthy, we recommend that you opt for natural sweeteners such as stevia or honey.

Vegetable smoothie

Since the detox diet became fashionable, more and more people have joined the trend of green juices to lose weight. But, in addition to helping us maintain our figure, these natural juices provide us with a large dose of fiber, vitamins and minerals that will help us feel full of energy and keep our weight in good condition.

To make this healthy smoothie you will need:

  • 1 cup of coconut water or non-dairy milk
  • 1/4 cucumber
  • Bunch of spinach
  • 1 stick of celery
  • 1/2 green apple
  • 1/2 banana

The first thing we have to do is clean the vegetables and fruit and then cut them into small pieces so that they can be crushed without any problem. When you have it ready, add all the ingredients to the blender until you get the texture you like. If you like it to be colder, you can put the shake in the fridge for about 15 minutes so that the temperature is to your liking.

General advice

As you can see, if you want to learn how to make healthy smoothies, it is best that you choose to use fruits and / or vegetables as the main ingredients so that the nutritional contribution is high and the calories and fats hardly exist. But, in addition to this, it is also important that you take into account other aspects such as:

  • The milk or yogurt that you use to give the shake texture makes sure it is skimmed.
  • The sweetener with which you complement your drink that is low in calories and natural (the white sugar is better to forget it because it does not provide vitamins and does provide a large amount of calories).
  • It is recommended to take it first thing in the day or in the middle of the afternoon to have a dose of vitamins without extra calories.
  • Drink the shake within half an hour after preparing it, otherwise the nutritional value decreases.
  • If your goal is also to lose calories, you can choose some of these fruits to burn fatthat will speed up your metabolism and help you lose weight.


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