3 Nutritious Fruit Smoothie Recipes

3 Nutritious Fruit Smoothie Recipes

Enrich your shakes with ingredients like nuts, oatmeal, chia seeds and maple syrup.


The change in season makes us want foods with more calories in order to stay warm. This does not mean that we should set aside our favorite fruits. On the contrary, just check out these three smoothies or shakes. They are made with fruits but they also have other ingredients that give your body nutrients, fiber and protein. This way you'll have the energy you crave without gaining weight.

1. Mamey and chia seed smoothie
This is my version of the classic Cuban mamey shake except that, instead of making it with regular milk, I made it with almond milk, which is has more caloric value and is very nutritious. I also added chia seeds, which are rich in fiber and omega-3.

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For the smoothie
1 cup mamey (sapote) ripe, seeded and cut into chunks
1/2 cup of fresh almond milk
1 tablespoon of honey (optional)
1 1/2 tablespoon of chia seeds
1 pinch of salt (optional)
Ice (optional)

Preparation
Place all of the ingredients in a blender cup and blend until it has a creamy consistency. Consume immediately in order to enjoy the crunchy texture of the chia seeds.

2. Banana smoothie with oatmeal, pecans and cranberries
This smoothie is perfect for starting the day full of energy. In addition to the banana, it has dried cranberries, pecans, a bit of oatmeal to make it thicker and, although it doesn't need a lot of sweetness, it does have a tablespoon of maple syrup.

For the smoothie
1 banana
3 tbs rolled oats (uncooked)
2 tbs dry cranberries (can be substituted with raisins)
2 tbs peeled pecans (can be substituted with whatever nuts you prefer)
3/4 cup of cold fresh almond milk (can be substituted with low fat milk)
1 tbs maple syrup
1/2 cup ice (optional)

Preparation
Place all of the ingredients in a blender and blend until it has a creamy consistency. Consume immediately before the banana oxidizes.

3. Berries, oatmeal and yogurt smoothie
This smoothie is pure health. It is prepared with blueberries, raspberries and strawberries. They are my favorite summer fruits that I keep frozen for when I want to enjoy this delicacy, which also contains yogurt and agave nectar.

For the smoothie
1/2 cup strawberries, washed and chopped
1/2 cup raspberries, washed
1/2 cup blueberries
1/2 cup yogurt (preferably Greek)
1/2 cup cold fresh almond milk (can be substituted with low fat milk)
1 1/2 tbs agave nectar (can be substituted with maple syrup or honey)
1/2 cup ice (optional)

Preparation
Place all of the ingredients in a blender and blend until it has a creamy consistency. Consume immediately.

What ingredient must you always have in your fruit smoothies?


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