Smoothies are the perfect way to add fruits and vegetables to your diet, making it the perfect snack or breakfast choice if you’re not a fan of eating them straight-up. “If you’re not in the mood to cook something, or feel like you’re not getting enough nutrients through your daily diet, you can switch it up with smoothies,” says Delhi-based celebrity nutritionist, Nmami Agarwal. We asked Agarwal, as well as Goa-based and Mumbai-based nutritionists Harpreet Pasricha and Fatema Valikarimwala for their favourite nourishing smoothies you can make with ingredients available in their corresponding markets right now.
A breakfast smoothie bowl
“Oats are rich in antioxidants and contain a powerful soluble fibre called beta-glucan. It helps in reducing bad cholesterol levels and help in regulating the blood glucose levels. Apples are nutritious filled with antioxidants, have a prebiotic effect to promote good gut bacteria and are really good for your heart health as well,” says Agarwal. To make, mix one tablespoon oats, roasted cinnamon powder, one small apple, one pitted date, almond milk and water, and leave overnight in the refrigerator. Then, blend into a smoothie consistency in the AM.
A refreshing post-workout smoothie
“Banana provides a good amount of energy and is loaded with both, soluble and insoluble fibre,” says Agarwal, who suggests making this simple smoothie and drinking it after a workout, or when hunger strikes in the middle of the day. “Plus, kale is loaded with powerful antioxidants like kaempferol and quercetin and includes beta-carotene and Vitamin C. Cucumber is a great way of providing hydration to the skin, while hemp seeds are high in protein and rich in good fats like omega-3 and omega-6 fatty acids,” she says. She suggests blending one medium size banana, half cup kale leaves, half a peeled and diced cucumber, and some hemp seeds, but the greens can be switched out for what you have available.
A gut-health improving smoothie
“Adding yoghurt to the mix is a great way to add probiotics to your diet that will help to promote good gut health,” says Pasricha. “Coconuts are known for their anti-inflammatory properties, and pineapple are rich in Vitamin C.” she says of the immune-boosting picks. “Adding a dash of cinnamon will aid in building the immune system too,” she says. Mix four tablespoons of yoghurt, a piece of ginger, grated coconut, pineapple and a pinch of cinnamon. “Serve with mint leaves and cinnamon powder if you can,” she says.
A cooling antioxidant-boosting smoothie
“Mangoes are a good source of Vitamin A, Vitamin C and also are packed with polyphenols, which are basically plant compounds that functions as antioxidants,” says Valikarimwala about the in-season fruit. Bananas on the other hand are fairly rich in fibre thereby aiding in better digestion and adding to the satiety quotient of the smoothie. “Almond milk is a great vegan, lactose free option which is rich in Vitamin E and complements the flavour,” she says. To make, mix frozen mango and banana with almond milk, and blend to a thick consistency. “You can add soaked basil seeds to add to the cooling effect,” she says.
A fibre-heavy green smoothie that doubles as a snack
“For someone who doesn’t really enjoy eating greens, this is the best way to sneak greens into your diet,” says Valikarimwala. It is packed with ingredients which are rich in Vitamin A, C, fibre and good fat. “Coriander leaves helps the body get rid of any heavy metal present in excess,” she says. Add baby spinach (or whatever greens you have on hand,) with mango, coconut milk, coconut water, soaked cashews, chopped coriander and ginger. Add lemon juice as well, to taste. “You can add mint leaves or a date too,” she confirms. This works as a great breakfast or snack, but its high fibre content means that is best had on its own, and not as a complement to a meal.
The article was first published in Vogue
