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Love smoothies? Delicious, HEALTHY recipes

By HEEMANGI PATIL
Last updated on: March 04, 2021 13:13 IST
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Heemangi Patil brings you some tastebud-tickling recipes.

Drinking a healthy smoothie

IMAGE: Kindly note this image has only been posted for representational purposes. Photograph: Kind courtesy Mikhail Nilov/Pexels.com

Six years ago, I had a rude wake-up call.

Due to my erratic lifestyle and the fad diets I indulged in for weight loss -- I used to skip meals and replace it with alternatives like shakes or supplement-meals -- I developed high cholesterol and was diagnosed as pre-diabetic.

In such cases, even doctors advise you to correct your nutrition and adopt a healthy lifestyle instead of dosing you with medicine.

So that's what I did. A healthy lifestyle and changes in my nutrition and workout pattern brought me back to normal.

Since then, I always watch what I eat and ensure I don't deprive myself of any nutrients. Over time, I have become passionate about healthy food.

One of the ways you can incorporate this in your diet is through healthy blends.

Healthy juices and smoothies are one way to ensure you take in the proper combinations of fruits or veggies. It also helps you manage your sugar and keep the fibre content intact.

Here are three recipes you can begin with.

Powerhouse Smoothie

Recipe photographs: Kind courtesy Heemangi Patil

Powerhouse Smoothie
(A pre-workout drink)

Serving size: 1 glass
Total calories: 177 Kcal
Carbs: 26.2 gm
Protein: 9.8 gm
Fats: 4.5 gm

Ingredients

  • 1 small elaichi banana
  • 1 tbsp roasted flax seeds
  • 1 cup skimmed milk (200 ml)
  • 4 soaked and peeled almonds
  • 1 tsp sweetener or honey (optional)
  • 3-4 cubes ice

Method

  • Add all the ingredients in a blender and blend until smooth.
  • Pour into a tall glass and garnish with almond slices
  • Consume within 10 minutes of blending.
  • It should ideally be consumed 20 minutes before your workout session.

Apple Cinnamon Healthy Smoothie

Apple Cinnamon Healthy Smoothie
(A diabetic friendly blend)

Serving size: 1 glass
Total calories: 151 Kcal
Carbs:  25.9 gm
Protein: 6.1 gm
Fats: 3.4 gm

Ingredients

  • 1 small apple, peeled and cut
  • 2 tsp soaked chia seeds
  • 1/2 cup Greek yogurt or hung curd (150 gm)
  • ¼ tsp cinnamon powder
  • 3-4 cubes ice

Method

  • Soak chia seeds for 20 minutes and keep aside.
  • Combine cut apple with yogurt and ice in a blender and blend until smooth.
  • Add the soaked chia seeds to the blend and mix well.
  • Pour into a tall glass and garnish with cinnamon powder.
  • Consume within 10 minutes of blending.

Very Berry Smoothie

Very Berry Smoothie
(A Keto-friendly and antioxidant-rich drink)

Serving size: 1 glass
Total calories: 105 Kcal
Carbs: 19 gm
Protein: 2 gm
Fats: 3.5 gm

Ingredients

  • 1 cup mixed berries (strawberries, mulberries, blueberries)
  • 1 cup almond milk (200 ml)
  • 3-4 cubes ice
  • 1 tsp sweetener-Stevia (optional)

Method

  • Combine all ingredients and blend well in a blender.
  • Pour into a tall glass and garnish with cut berries.
  • Consume within 10 minutes of blending. 

Nutritionist Heemangi Patil is a post-graduate in applied dietetics and nutrition and a certified naturopath. She specialises in holistic and therapeutic diet plans and fitness management. She shares tips at Being Well Nutrition.

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