Healthy Smoothies~

Ever thought of getting an ice cream to cool down during the hot weather in Singapore and then thinking twice because there just so much fat to gain from eating just one cone, or even just a spoonful? Oh, of course there is the choice of an icy cold carbonated drink like Coca Cola, Pepsi, Mountain Dew and whatnot. Sweet, gassy and they quench the thirst. However, did you know that carbonated drinks tend to have a lot of sugar in them? They are just as unhealthy as a cone of ice cream, and they can cause the same weight gain as a cone of ice cream too. 

You know, as I go through my University life, learning the Life Sciences, I got to learn about what kind of food (in general) causes what kind of effects. Sometimes, it isn't the fats you consume that causes the weight gain. It's those sugars and carbs. But I guess you might already know that. But let me just inform you that sugars are converted to fats by your body if you consume too much of them. Sweet carbonated drinks? That is a lot of sugar in one small can..

And they don't really quench your thirst anyway. I have no idea why people like them so much.. Whenever I drink those, all I feel afterwards is more thirst. More sugar in your bloodstream lowers the water potential in your blood, so you become more thirsty. What you need, is water.

But that's not what I'm going to talk about here. You want something sweet like ice cream and carbonated drinks but low in sugar, low in fat, and non-carbonated. So, I'm going to share with you, what I found on the Net of course, 54 healthy smoothie recipes. I'm not going to promise that these smoothies have no sugar or no fat. But the ingredients are perfectly healthy (unless they're spoilt) and have many disease fighting attributes. So, here we go.

1. Black and Blue
Though this smoothie has a misleading name (it’s because of the berries!), it’s got a hearty dose of spinach which can actually help speed healing (because it’s a great source of vitamin K).

2-3 cups organic spinach
1 cup milk (or juice) of choice
1 banana
¼ cup blueberries, frozen
¼ cup blackberries, frozen
3 ice cubes

2. Thin Mint
Sure, this one sounds like it should be in the dessert section, but sneaky, sneaky it’s got spinach hiding inside. Just a cup of spinach contains over 300 percent of our daily-recommended amount of vitamin A. Plus, peppermint adds a refreshing zing.

1 cup spinach, frozen (or 2 cups fresh)
1 cup almond milk
2 scoops chocolate protein powder
¼ cup rolled oats
⅛ teaspoon peppermint extract

3. PKB (Pumpkin, Kale, Banana)
Mmmmm, pumpkin. The delicious fall favorite has nearly no fat, but adds a creamy thick consistency anything it’s added to. It’s also loaded with antioxidants, like alpha- and beta-carotene, which convert into vitamin A in the body. This harvest drink also uses cinnamon, which can help fight inflammation.

3 leaves kale
½ cup vanilla soymilk
1 tablespoon flax seed
1 banana, frozen
¼ teaspoon cinnamon
½ cup pumpkin
3 ice cubes

4. Spinach Flax
So we know spinach is great for us, but this smoothie has the benefits of flax, too. The high fiber seed has a heavy concentration of omega-3s, which are good for the heart because they may help lower blood pressure and reduce blood clotting. Tip: Slice the banana before freezing for easier blending.

½ cup vanilla yogurt
1 cup milk
1 tablespoon natural peanut butter
2 cups spinach
1 banana, frozen
3 strawberries
1 teaspoon flaxseed

5. Dark Chocolate Blueberry
While the color of this tasty potion isn’t exactly desirable, the taste and health benefits certainly make up for it. The spinach provides a good dose of iron and fiber, and the blueberries and cocoa powder throw antioxidants into the mix.

2 cups spinach
1 cup blueberries, frozen
1 scoop chocolate protein powder
2 tablespoons dark cocoa powder
½ cup unsweetened almond milk

6. Killer Kale
Kale can definitely be a bit bitter, so this mixture will taste best with a very ripe banana. The leafy green is a great low-cal source of fiber, calcium, and iron. Hemp is one of the highest plant-based sources of complete protein.

1 ½ cups unsweetened almond milk
1 ½ tablespoons almond butter
1 banana, frozen
2 cups kale
1 tablespoon hemp seeds

7. Carrot-Berry
Not only does this guy have some greens, it’s got all sorts of other colors too. (Warning: It may not look as pretty as it tastes.) For a thicker smoothie, let the chia seeds soak in the water for ten minutes before blending (they absorb up to ten times their weight in water!).

½ cup almond milk½ cup water
1 carrot
2 cups spinach
½ cup frozen berries
1 tablespoon chia seeds
1 tablespoon hemp protein
½ teaspoon stevia

8. Minty Swiss
We’re not talking swiss miss for this smoothie — we mean swiss chard, a great source of calcium and potassium.

1 bunch swiss chard
½ cup raspberries, frozen
½ cup pineapple, frozen
½ cup peaches, frozen
3 tablespoons fresh mint, chopped
¼ cup orange juice
3 ice cubes

9. Coconut Kale
This list of ingredients produces the prettiest, brightest green smoothie ever. The coconut extract is a must, and the coconut milk makes it super creamy. Feel free to nix the honey if you’d like to take the sweetness down a notch, since a little goes a long way.

1 cup chopped kale
1 banana
1 ½ cups coconut milk
1 tablespoon flaxseed
1 tablespoon honey
¼ teaspoon coconut extract
3 ice cubes

10. Trail Mix
This smoothie’s the one for lasting energy throughout a long workout. Raisins, skim milk, and honey, are especially good to fuel a cardio sesh.

1 scoop chocolate protein powder
1 banana
1 teaspoon cinnamon
1 teaspoon honey
¼ cup low fat plain yogurt
¼ cup nonfat milk
10 almonds
1 tablespoon raisins
3 ice cubes

11. Peach Oat Smoothie
The prep for this delicious blend is a little different than the others. Instead of a blend-and-go smoothie, it’s best to let the chia seeds and oats soak overnight in the fridge with the remainder of the ingredients, then give it a whirl the next day.

½ cup rolled oats
⅓ cup plain yogurt
¼ cup milk (plus ¼ cup more to thin out the mixture after it sits overnight)
1 small peach
½ medium banana
1 tablespoon chia seeds
Pinch salt

12. Endless Summer
Nothing says summer like fresh, juicy watermelon — but we won’t judge if you sip this guy during the other three seasons, too. This superfood melon is low-calorie and contains lycopene, an amino acid that helps protect us from the sun’s UV rays. Don’t forget: Strawberries are a superfood too!

¼ cup milk
¾ seedless watermelon, cubed
½ cup strawberries
½ cup low-fat plain yogurt
2 teaspoons vanilla whey-protein powder
3 ice cubes

13. Banana Java
Many of these smoothies feature banana as their main event, but it takes the spotlight in this coffee variety. The superfood is mostly known for it’s potassium punch, but it’s also got carotenoids, which are especially good for our eyes.

1 banana
⅓ cup oats
1 scoop vanilla whey protein
¼ cup skim milk
1 cup coffee

14. Strawberry Banana
Chia seeds are known for their hydrating properties making them a great pre-workout energizer. Prep for this smoothie is a little different because of the seeds. Blend up the fruit, and add water or a milk of choice until it reaches your desired consistency. Add the seeds and let them soak for a few minutes before knocking it all back.

1 banana
¾ cup frozen strawberries
½-1 cup water or milk of your choice
2 tablespoons chia seeds

15. Oaty Banana
Since oats are slow digesting carbs, they’re a great pre-workout smoothie enhancer for lasting energy on the road or at the gym. This mix also features kefir, a probiotic-packed drink that may help support immunity and better digestion. Note: This smoothie has a thick, doughy consistency much unlike fruit and ice based ones.

1 banana
¼ cup rolled oats
½ cup plain kefir
1 tablespoon chia seeds
1 tablespoon almond butter
¼ teaspoon vanilla extract
1 pinch of cinnamon

16. Protein Creamcicle
This smoothie has only three ingredients to get the job done. Whey protein has been shown to help increase strength (as long as resistance training is included in your fitness regimen).

1 scoop vanilla whey protein powder
1 cup orange juice
3 ice cubes

17. Blueberry Lavender
Allegedly as delicious as Shaun T’s abs, this smoothie has the antioxidant power of blueberries, plus the energy boosting power of maca powder, a root that Incan warriors used for endurance and strength.

½ cup almond milk
¼ cup water
½ cup frozen blueberries
½ banana
1 teaspoon hemp seeds
1 scoop vanilla protein powder
1 teaspoon dried lavender
½ tablespoon maca powder
1 teaspoon vanilla

18. Neapolitan
This smoothie may remind you of an ice-cream sundae, but it’s a helluva lot healthier. Instead of ice cream, this treat uses fruit, yogurt, and chocolate milk to recreate the classic flavor combo.

¾ cup low-fat chocolate milk
1⁄2 cup low-fat vanilla yogurt
¾ cup sliced strawberries
1 teaspoon ground flaxseed
1 scoop vanilla or chocolate whey-protein powder
3 ice cubes

19. Chunky Monkey
Chocolate milk can help the body recover after exercise because of its carb-to-protein ratio (four to one). And combining chocolate, peanut butter, and banana is always a win.

1 medium banana
1 tablespoon peanut butter
1 cup low-fat chocolate milk
3 ice cubes

20. Sweet Potato Pie
Protein powder has come a long way from the old standbys of chocolate and vanilla. This shake features cinnamon bun flavored whey protein (?!), along with potato, which can replenish glycogen stores after a solid workout, as well as flavor packed cinnamon-bun protein powder.

1 scoop cinnamon bun whey protein (or vanilla protein and 1 teaspoon cinnamon)
¼ cup sweet potato, peeled, cooked, and diced
1 cup vanilla almond milk
3 ice cubes

21. Cherry Berry Tea
Tofu not only thickens this fruit-heavy smoothie, but also sneaks in eight grams of protein. The red tea adds sweetness, antioxidants, and a pretty hue to boot. Cherries may even help aid in muscle recovery after strenuous exercise.

¾ cup rooibos tea (steep 2 tea bags for 5 minutes, then chill tea)
5 ounces silken tofu (about 1/3 of a block)
2 cups sweet cherries, frozen
1 cup grapes, frozen
½ cup blueberries, frozen

22. Savory Surprise
Smoothies don’t always have to be for the sweet-tooth-sippers out there. Ginger adds spice to this savory beverage (and can even help ease sore muscles). Cayenne pepper has also been shown to suppress appetite and boost metabolism.

¾ cup carrot juice 
½ cup avocado 
1 tablespoon fresh lemon juice 
¼ cup water 
1 tablespoon freshly grated ginger 
1 pinch of cayenne pepper

23. Creamy Cantaloupe
This smoothie has half a cantaloupe (superfood alert!), which helps hydrate after a sweaty workout (since it’s 89 percent water). Plus, one cup of the fruit has as much potassium as a medium banana!

½ cantaloupe, seeded and roughly chopped
½ cup plain Greek yogurt
1 tablespoon honey
3 ice cubes

24. Strawberry Peach Oatmeal
This mix is extra thick thanks to the oats, yogurt, and chia seeds. Greek yogurt has double the protein compared to the regular stuff, which is important to speed up recovery time after a workout. Cook the oatmeal separately and let it cool before adding it the blender with the remaining ingredients.

3-4 peach slices, frozen (or about half a peach)
7 strawberries, frozen
¼ cup rolled oats
½ cup fat- free plain Greek yogurt
¼ cup orange juice
1 tablespoon chia seeds
3 ice cubes

25. Pina Colada
Coconut water is a great substitute for water after a workout because it’s been found to offer the same hydration as leading sports drinks (just minus all the calories and yucky sugars). This smoothie also highlights superfood pineapple, which boosts the immune system and has a ton of vitamin C.

½ cup unsweetened almond milk
½ cup coconut water (or try coconut water ice cubes!)
½ cup pineapple, frozen
1 teaspoon honey
1 tablespoon shredded coconut
¼ teaspoon vanilla extract

26. Raspberry Turmeric
Turmeric, the bright yellow spice known for it’s anti-inflammatory properties, adds a kick to this smoothie that gets added nutrition from hemp seeds.
1 cup water
1 banana
¼ cup raspberries, frozen
2 tablespoons hemp seeds
¼ teaspoon turmeric
½ teaspoon cinnamon
3 stalks collard greens

27. Almond Butter and Jelly
This is like peanut butter and jelly, but way better — and you don’t even have to chew. Almond butter beats out peanut butter for fiber, iron, and vitamin E.

¾ cup almond milk
1 tablespoon almond butter
½ scoop vanilla protein powder
½ banana, frozen
1 tablespoon jam
2 tablespoons plain Greek yogurt
½ teaspoon vanilla extract
3 ice cubes

28. Pumpkin Cranberry
This tasty treat is so Thanksgiving. But we’re totally OK with that. It’s got healthy fats — coconut butter and nuts — and lots of fruit. Pro Tip: Soak the cashews in water or milk overnight for easier blending.

½ cup almond milk
½ cup pumpkin puree
¼ cup cranberries, frozen
¼ cup raw cashews
1 small apple, diced
¼ orange, peeled (or a splash of OJ)
2 tablespoons coconut butter
¾ teaspoon cinnamon

29. Pom-berry
Tart but tasty pomegranate juice has a high concentration of antioxidants, and is also linked to heart health.

1 cup pomegranate juice
1 cup silken tofu
2 cups assorted berries, frozen
2 tablespoons honey

30. Coconut Lime
It sounds like a scent from Bath and Body Works, but this smoothie is thankfully edible. Mango not only tastes sweet and tropical, but one fruit supplies nearly 100 percent of the daily recommended amount of vitamin C.

½ banana, sliced
½ mango, diced
⅓ cup coconut milk
1 lime, zested and juiced
1 pinch of ground cardamom
3 ice cubes

31. Strawberry Lemonade
Talk about refreshing! For a thirst quencher that mimics the not-so-good-for-you lemonade powder,this smoothie has all the taste without the sugary guilt.

½ cup fresh strawberries
1 large date, pitted
½ cup unsweetened almond milk
1 tablespoon raw cashews
1 tablespoon fresh lemon juice
½ teaspoon finely grated lemon zest
3 ice cubes

32. Avocado n’ Pear
We have a confession to make: Here at Greatist HQ, we’re kind of obsessed with avocados. (Do we have an avocado piñata in the office? Yes, yes we do.) Pairing it with pear makes this smoothie extra delectable.

¼ cup avocado
¼ cup silken tofu
¼ cup pear juice
1 teaspoon honey
¼ teaspoon pure vanilla extract
3 ice cubes

33. Pink Drink
This smoothie/juice hybrid is pretty and pink and adds extra veggies to the mix, too. Bonus: Grapefruit has been shown to have weight loss benefits.

½ English cucumber, peeled and diced
½ small raw beet, peeled and diced
1 apple, diced
1 large grapefruit, juiced
3 ice cubes

34. Chocolate Almond Date
Almonds are a nutritionally dense nut (meaning they provide a ton of nutrition for the amount of calories they pack). For this smoothie, place the almonds, dates, cocoa, and hot water in the blender and let it rest, unblended, for 5 to 10 minutes. Add the tofu and ice, and blend until smooth!

¼ cup almonds
½ cup dates, pitted
¼ cup cocoa powder
½ cup boiling water
½ cup silken tofu
3 ice cubes

35. Purple Drank
This smoothie is pretty and purpley, but also has the health benefits of the super-root beets. They house a ton of potassium, fiber, and antioxidants.

1 small can beets, juice and all
1 cup tofu or plain non-dairy yogurt (made from coconut milk, almond milk, or soy milk)
3 ice cubes

36. Mojito
No, silly, there’s no alcohol in this smoothie (but we promise we’ll keep it hush, hush if you sneak a little in there by accident). Bonus: Spirulina algae is a good source of protein and nutrients like the B complex vitamins, which help our bodies turn food into energy.

1 cup coconut water
2 tablespoons hemp seeds
½-1 teaspoon spirulina
2 tablespoons freshly squeezed lime juice
½ avocado
1 banana, frozen
2 dates, pitted
1 handful fresh mint leaves

37. Blackberry and Basil
This unexpected duo is a refreshing way to get the morning started. The cup of blackberries adds eight grams of fiber to the concoction, and the vanilla adds a touch of extra sweetness without added sugar. Extra bonus: the oil in basil can help maintain healthy, clear skin.

1 cup blackberries
1 medium banana, frozen
1 cup almond milk
½ teaspoon vanilla extract
1 small handful basil leaves

38. Sunrise
The tangy strawberry-banana yogurt adds all the sweetness and flavor this smoothie needs, and the pineapple makes it extra tropical. The yogurt alone provides 14 grams of protein — plenty to stay full until lunchtime.

¾ cup nonfat milk
1 cup strawberry banana Greek yogurt (we like Chobani!)
1 banana, frozen
½ cup pineapple, frozen
½ teaspoon coconut extract (or 1 teaspoon shredded coconut)

39. Green Tea and Melon
Instead of a java-induced boost in the a.m., try green tea instead. The green stuff’s got fat burning power and can even improve cholesterol levels. Brew two bags for a strong flavor that won’t get lost when mixed with the other ingredients.

1 banana, frozen
½ a large, whole honeydew melon
¾ cup strong-brewed green tea
1 teaspoon honey
¼ cup almond milk

40. Mango Lassi
No, not Lassie — Lassi! This mango version of the traditional Indian yogurt-based drink has only three ingredients!

½ cup plain lowfat yogurt
½ ripe mango, diced
1 teaspoon honey

41. Mochanana
To get your morning caffeine kick plus the added benefits of fruit and protein (from the milk and the powder) this hearty smoothie is your guy.

½ banana, frozen
1 cup coffee, chilled
½ milk
1 scoop chocolate protein powder
½ teaspoon sweetener of choice

42. Raspberry Avocado
This interesting combo is a good source of Vitamin C and potassium, and has 7 grams of fiber. If you can’t find raspberry juice, pop in some extra frozen raspberries and OJ.

½ cup avocado
⅓ cup orange juice
⅓ cup raspberry juice
¼ cup frozen raspberries

43. Zesty Honey Ricotta
A high protein breakfast like this one can help reduce hunger pangs throughout the day. Plus it’s got all the fixins for an easy, tasty way to get the morning going.

¼ cup skim ricotta
¼ cup plain low-fat Greek yogurt
1 teaspoon honey
1 teaspoon orange zest
¼ orange, peeled and diced
¼ cup apple juice
½ teaspoon cinnamon

44. Vanilla Date
This simple smoothie is sweet from the date’s natural sugars, and you can bank on 2 grams of fiber for each small fruit. (A great way to start any day.)

½ cup plain nonfat yogurt
½ cup nonfat milk
½ cup dates, pitted
¼ teaspoon vanilla extract
3 ice cubes

45. Vanilla Chai
Chai is usually served hot, but we suggest trying this cool and refreshing take on the slightly spicy beverage. Instead of using all of the spices in traditional chai, you can get a similar taste by brewing a bag or two of chai tea in the milk and chilling it before blending.

1 banana, frozen
1 cup milk (of your choice)
½ teaspoon powdered ginger
½ teaspoon cinnamon
1 dash of cardamom, cloves, and nutmeg
¼ teaspoon vanilla

46. Caramel Apple Cider
This treat uses apple cider, which is a good source of potassium and vitamin C. To get extra fancy, rim the glass by dipping it in cider and then in a mixture of cinnamon and sugar.

1 cup apple cider
½ apple, peeled and diced
½ cup low-fat vanilla frozen yogurt
1 tablespoon caramel sauce
½ teaspoon cinnamon
3 ice cubes

47. Pumpkin Pie Smoothie
A pie… in a mug! No baking required. This all-too-exciting flavor profile tastes naughty, but it’s got six grams of fiber from the nice helping of pumpkin puree and banana.

1 cup almond milk
½ cup canned pumpkin puree
1 teaspoon pumpkin pie spice
1 teaspoon blackstrap molasses
½ banana, frozen (or ½ scoop vanilla protein powder)
3 ice cubes

48. Cherry Pie
This may even be better than the song. Yes, this smoothie does include a frozen novelty, but it’s got a healthy helping of cherries, an antioxidant superfruit. And since they don’t have a very long shelf life, freeze cherries fresh and use them in smoothies year round.

15 black cherries, pitted
¾ cup cranberry juice
2 scoops low-fat vanilla frozen yogurt
¼ teaspoon almond extract

49. Chocolate Silk
We already know avocado and chocolate are a divine duo, so this smoothie’s ingredient list should come as no surprise. The creamy green fruit creates a to-die-for texture and loads up the dessert drink with a healthy dose of monounsaturated fats.

¼ cup coconut milk
3 dates, pitted
¼ avocado
1 tablespoon cocoa powder
3 ice cubes

50. Tiramisu
Unlike the authentic layered dessert of deliciousness, this smoothie ain’t half bad for ya. Throwing some ricotta into the blender ups the protein profile without adding an insane amount of calories (plus it makes the drink thick and creamy!)

⅓ cup part-skim ricotta cheese
2 tablespoons low-fat plain yogurt
½ tablespoon slivered almonds
1 scoop chocolate whey protein powder
1 teaspoon ground flaxseed
½ teaspoon finely ground coffee
3 ice cubes

51. Apple Pie
Now we’re talkin’. This sweet fall-inspired treat is raw, vegan, gluten-free, and soy-free. If there’s no apple pie spice hanging out in your pantry, make your own with cinnamon, allspice, nutmeg, ginger, and cardamom. While hemp protein isn’t the most common of the powdered add-ins, it’s a great plant derived source of essential fatty acids and protein.

1 apples
½ banana, frozen
¼ cup cashews
1 scoop hemp protein
2 dates, pitted
1 cup almond milk
1 teaspoon apple pie spice
3 ice cubes

52. Gingerbread
Talk about comfy-cozy (and holiday-themed)! The pear may be a shocker, as far as gingerbread goes, but one medium fruit touts six grams of fiber so this dessert-y beverage will tide you over ‘til morning (or when Santa comes).

1 cup almond milk
1 pear, diced
1 scoop vanilla protein powder
¼ teaspoon cinnamon
¼ teaspoon ginger
3 ice cubes

53. Banana Cheesecake
The addition of cinnamon cream cheese wedges make this smoothie incredibly smooth for just 45 calories a for each little triangle. For added creaminess and tons of protein, the yogurt and cottage cheese work wonders. Garnish with graham cracker crumbs for extra fun.

1 banana, frozen
½ cup unsweetened vanilla almond milk
½ cup vanilla Greek yogurt
¼ cup low-fat cottage cheese
2 Laughing Cow cinnamon cream cheese wedges (or other low-fat cinnamon cream cheese)

54. Peanut Butter Bomb
Peanut butter and banana are a game-changing combo. And this smoothie comes with a yummy topping option to add even more pb— peanut butter crunch balls.

1 cup almond milk
1 banana, frozen
½ tablespoon chia seeds
1½ tablespoons natural peanut butter
¼ teaspoon vanilla extract
3 ice cubes

*All recipes serve one.

Taken from http://greatist.com/health/healthy-smoothie-recipes/