© 2014 This websites was created by Sarah Luskie & Madeleine Fisher with Wix.com, it has been updated and is maintained by the Macraes Health and Safety Team.

Smoothie Recipes

So easy! Just throw everything into your blender and blitz untill smooth!

Making sure 50% of each meal are fruit and veg is good for you no matter how you eat them.

However, some nutrients are heat sensitive (such as Vitamin C and all the B's)

and so smoothies are a great way to make sure you get some of those extra benefits you may miss out on in your cooked meals!

 

Tips:

Most of the smoothies below are easliy altered to suit your taste buds and it is so easy to create your own combinations!

Get inventing and share your favourites with us!

 

Some of the foods in these smoothies can thicken the smoothie too much (banana/pumpkin etc.).

Just add a little more water / liquid if you find that is the case.

Black and Blue

A great Smoothie full of Vitamin K which can help with the healing process!

 

2-3 Cups of Spinach

1 Cup of water

(can be substituted for green milk or low sugar juice)

1 Banana

1/4 Cup of Blueberries

1/4 Cup of Blackberries

3 Ice cubes

Flax seed and Spinach

Flax seeds are a great source of Omega-3, which are good for the heart and can help reduce blood pressure and blood clotting!

 

1/2 Cup of Low-fat Vanilla yogurt

1 Cup of Green Milk

1 Tablespoon of Peanut Butter

2 Cups of Spinach

1 Banana

3 Frozen Strawberries

1 Teaspoon of Flax Seeds

Banana Kiwi

Loaded with Vitamin C and antioxidants, this smoothie helps keep skin firm and promotes healthy bones and teeth!

 

1 Banana

1 Kiwi Fruit (if your tough leave the skin on it is packed with goodness!)

1 Cup of Low-fat yogurt

1/2 Cup of Ice cubes

Apricot Sunrise

Use Fresh Apricot when it is in season.

This smoothie is full of Vitamin A which is excellent for your eyesight!

 

 

3/4 C of Vitamin D Fortified Soy milk

4 Canned Apricots halved (packed in juice)

2 Tablespoons of low sugar Orange Juice

2 Tablespoons of Wheat Germ

1 Banana

1 Cup of your choice of nuts

 

Purple Smoothie

Raw red cabbage is packed with vitamins, fiber and that intense purple colour is loaded with antioxidants which help fight disease and boost your immune system

 

1 Cup of shredded red cabbage

1 1/2 Cups of Water

1 Cup of frozen Blueberries

1 banana

2/3 Cup of low-fat Vanilla Yogurt

Strawberry Buttermilk

Buttermilk is a great body coolant for the middle of summer, it is also a probiotic so fantastic for boosting your immune system and fighting disease. It is full of Vitamin B12 and so helps reduce stress and fight anemia

 

1 1/2 Cups of Ice

1 Cup of Frozen Strawberries

1 Cup of Blueberries

3/4 Cup of cold low-fat Buttermilk

2 Table spoons of Honey

1/4 Teaspoon of Vanilla Extract

1 ripe Banana

 

Thin Mint

Just 1 Cup of Spinach contains

300% of our daily recommended

Vitamin A intake!

 

2 Cups of Fresh Spinach

1 Cup of Almond Milk

2 Scoops of Choc Protein powder

1/4 Cup Rolled Oats

1/8 Teaspoon of peppermint Essence

Chocolate Berry

This one may not look pretty, but it is full of antioxidants, calcium and Fiber

 

2 Cups of Spinach

1 Cup of Frozen Berries

1 Scoop of Choc protein powder

2 Tablespoons of Dark Cocoa Powder

1/2 Cup of unsweetened almond milk

Flax Berry

This smoothie helps lower the risks of heart disease, cancer and depression!

 

 

1/2 medium Banana

1/2 Cup of Frozen Strawberries

1 1/2 Cups of Green Milk or Soy Milk

2 Tablespoons of Flax seeds

 

 

Rocket Pear

The antibacterial properties in this smoothie help prevent UTI's and infections in the digestive system.

Walnuts are a brain superfood!

 

1 Cup of Rocket Lettuce

2 Chopped Pears

1 Tablespoon of dried Cranberries

1/4 Cup of Walnuts

1 Tablespoon of Chia Seeds

1 Cup of Water

1 Cup of Ice

Avocado Strawberry

Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.

 

1/2 a peeled Avocado

1/2 cup Strawberries

4 Tablespoons of Low-fat natural yogurt

3/4 cup of green milk

lemon juice and honey to taste.

Berry Beets

Berries and Beets are full of antioxidants and so help keep skin clear and firm. Blueberries are also full of anthocyanin's which help improve memory in adults.

 

1/3 Cup of Roasted Beetroot

1 Cup of Blueberries

1 Banana

1/2 Cup of green or coconut milk

1/2 Cup of low-fat Vanilla Yogurt

Strawberry Lemonade

This one contains 100% of your daily Vitamin C intake.

Promoting good cholesterol levels and strong bones (and only 89 Calories)

 

8 Strawberries

1 Cup of sparkling water

2 Tablespoons Honey

4 Large Mint Leaves

The Juice of one lemon

Killer Kale

Kale can be bitter, so use a pretty ripe banana. This smoothie is loaded with protein, fiber, calcium and Iron!

 

1 1/2 Cups of unsweetened almond milk

1 1/2 Tablespoons of almond butter

1 Frozen Banana

2 Cups of Kale

1 Tablespoon of Hemp Seeds

Killer Kale

Pumpkin Pie

Almost a zero fat smoothie, this one is loaded with antioxidants and cinnamon which helps fight inflammation!

 

 

3 Kale Leaves

1/2 Cup of Vanilla Soy Milk

1 Tablespoon of Flax seeds

1 Banana (frozen)

1/4 Teaspoon Cinnamon

1/2 Cup of Pumpkin Puree

3 Ice cubes

Strawberry Basil

Apple Cider has been used for its health benefits for years! It is a great detox cleanser and excellent for Energy levels!

 

 

1 Cup of Strawberries

1 Banana

4 Basil Leaves

1 Tablespoon of Apple Cider Vinegar

1 Tablespoon of Hemp Seeds

1 Cup of Water

1 Cup of Ice

Mango Morning

Cardamom has too many health benefits

for this space, but it is used to help

treat mouth ulcers, depression, and digestion issues. Mango too is great for digestion because of its high water and fiber content!
 

1 1/2 Cups of Low-fat milk

1 Cup of natural low-fat yogurt

1 Tablespoon of Honey

1/4 Teaspoon of Cardamom

2 Cups of chopped and frozen Mango

Honeydew Brain Booster

Honeydew melon is full of potassium, copper, vitamin C, B-Vitamins, meaning that it is great for skin regeneration, helps prevent alzheimer's disease, high blood pressure, and promotes brain function

 

1/2 Cup of low-fat Vanilla Soy milk

3/4 Cup of fat-free Greek Yogurt

1 Kiwi Fruit

1 Cup of cubed Honeydew melon

1 Cup of Spinach

1 ripe Banana