Fruit and vegetable smoothies are a real storehouse of useful vitamins and trace elements. As the main ingredients in smoothie recipes, berries, fruits and vegetables are used. Ice, yogurt, honey, nuts, herbs and seeds are also added to the thick drink.
A kind of hybrid cocktail contains ground fibers, which contributes to its easy absorption, elimination of toxins and maintenance of intestinal health.
TOP 10 fruit smoothies to lose weight
We offer you a selection of various fruit smoothies that will help you lose weight, load your body with vitamins and give you a feeling of satiety. Plus, smoothies are a great option for a healthy snack.
1. Apple Smoothie with Orange, Banana and Blueberries
Ingredients for 1 serving:
- banana - 1 large piece;
- apples - 2 pieces;
- orange - 1/2 piece;
- blueberries - 50 g.
Before directly preparing a smoothie for weight loss, all the fruits should be placed in the refrigerator so that the drink cools down. Peeled and seeded apples should be cut into small pieces. Bananas can be cut into rings. Remove the white film from the oranges and remove the pits. Rinse and pat dry blueberries. Blend all the fruits and berries in a blender at full speed. Pour the fruit smoothie into a glass or cup, you can decorate with blueberries. The output is 1 portion.
Benefit:helps remove excess fluid from the body, improves digestive function, promotes weight loss, tones.
Calories:53 kcal per 100 g of product.
2. Lemon, melon, mint and lime smoothie
Ingredients for 2 servings:
- melon pulp - 250 g;
- lime - 1/4 part;
- lemon - 1/2 part;
- honey - 5 g;
- mint - 2 branches;
- ice cubes.
It is necessary to wash the melon and citrus fruits with cold water, free the melon from the seeds, cut the pulp into small pieces. Pre-chill ripe fruit in the freezer. Remove the lime and lemon seeds, peel the pulp from the white films. Put all the products in a blender bowl, add honey. Shake off the remaining water from the washed mint leaves, add them to the rest of the products. Beat at maximum power until you obtain a fluffy homogeneous mass. Pour the drink into glasses, add ice, use lemon and mint as decoration. Ingredients listed make 2 servings.
Benefit:strengthens the cardiovascular system, has a rejuvenating effect on the body, improves mood.
Calories:35 kcal per 100 g of product.
3. Banana and blood orange smoothies
Ingredients for 1 serving:
- red oranges - 2 pieces;
- banana - 1 piece;
- orange juice - 50 ml;
- sweetener or honey - to taste.
Peeled bananas should be broken into several pieces. Peel the oranges and cut them into rings, remove the bones with a knife or fork. Beat the fruit in a blender, add orange juice, beat all the ingredients for two minutes. Pour finished fruit smoothie into glass; you can use an orange ring to decorate. Ingredients listed make 1 serving.
Benefit:helps to overcome depression, normalizes blood sugar levels, protects against liver diseases.
Calories:51 kcal per 100 g of product (excluding honey or sweetener).
4. Green smoothie with honey and kiwi
Ingredients for 1 serving:
- kiwi - 1 piece;
- lemons - to taste;
- mint - 10 g;
- parsley - 10 g;
- water - 100 ml;
- honey - to taste.
It is necessary to wash mint and parsley, clean the stems from the leaves. Peel and cut the kiwi into pieces. Cut the lemon into slices. Put the kiwi, herbs, a couple of lemon slices in a blender glass, pour water and add honey. Beat until smooth. Pour the slimming shake into a glass. The indicated amount of products is enough to prepare 1 serving of fruit smoothies.
Benefit:It will help improve metabolism and speed up the weight loss process, especially if a healthy diet is complemented by physical activity.
Calories:23 kcal per 100 g of product (excluding honey or sweetener).
5. Blueberry Smoothie
Ingredients for 3 servings:
- cranberry syrup - 200 ml;
- apple juice - 200 ml;
- bananas - 1 piece;
- sugar-free yogurt - 100 ml;
- ground cinnamon - to taste.
To prepare the drink, put the apple juice and cranberry syrup in a blender. Peel the bananas and cut them into pieces, add them to the bowl. Blend all the ingredients until puree. Pour yogurt into the resulting mass, add the spice and beat again. Serve smoothies in voluminous glasses, decorate as desired. The output is 3 portions.
Benefit:contains a large number of useful substances, does not cause heaviness in the stomach, regulates the activity of the hormonal system.
Calories:49 kcal per 100 g of product.
6. Honeysuckle Berry Smoothie
Ingredients for 4 servings:
- milk - 500 ml;
- honeysuckle - 300 g;
- nectarine - 3 pieces;
- sweetener or honey to taste.
Honeysuckle berries must be sorted, washed under running water and thoroughly dried. Washed and dried nectarines must be peeled. After removing the seeds, cut the pulp into pieces. Place the honeysuckle, nectarines and sweetener in the blender jar, then pour in the milk, previously chilled in the refrigerator. Blend all ingredients until smooth for 2 minutes. Pour the finished smoothie for weight loss into glasses, get out of the products - 4 servings.
Benefit:normalizes metabolism, has a tonic effect, relieves fatigue.
Calories:50 kcal per 100 g of product.
7. Smoothie with peaches and jasmine
Ingredients for 2 servings:
- jasmine - 15 g;
- water - 70 ml;
- kefir - 200 ml;
- bananas - ½ part;
- peach or nectarine - ½ part;
- honey - 10 g.
Initially, you need to brew jasmine tea with the specified amount of water for 10 minutes. Peel the bananas, cut them into slices. Wash the peaches, remove the skin, remove the bones. Put the fruits, tea and kefir in a blender glass, beat all the ingredients until smooth. Honey should be added as a sweetener, after which it is necessary to beat everything again. Smoothies for weight loss should preferably be served in glasses, decorate according to your own taste. The indicated amount of ingredients is enough to prepare 2 servings.
Benefit:improves digestion, strengthens the immune system, tones no worse than natural coffee and does not increase blood pressure.
Calories:52 kcal per 100 g of product.
8. Prune Pineapple Smoothies
Ingredients for 1 serving:
- prunes - 2 pieces;
- pineapple - 230 g.
Prunes need to be poured with warm water and left in the refrigerator overnight. If it is not possible to prepare the ingredient in advance, the dried berries should be cut into several pieces, put in a small bowl and poured with boiling water. It will take about 15 minutes to saturate them with moisture.
A cut piece of a pineapple should be peeled and a hard part of the middle, the meat should be cut into slices. Transfer the prunes and pineapple to a blender jar. The crushed homogeneous mass should be poured into a glass, when serving, it can be decorated with pieces of fruit or berries. Of the constituent components, 1 portion of the drink is obtained.
Benefit:It has anti-inflammatory properties, helps maintain the water-salt balance, lowers blood pressure.
Calories:62 kcal per 100 g of product.
9. Cherry plum, plum and yogurt smoothies
Ingredients for 2 servings:
- large plums - 6 pieces;
- cherry plum - 6 pieces;
- natural yogurt - 300 ml;
- ground cinnamon - 1 pinch.
The fruits must be washed, cut in half and pitted. Pour yogurt into a blender bowl, add fruit parts and spices. Blend the ingredients until they are completely mixed. Fruit smoothie can, if desired, strain through a fine strainer and pour into glasses. Cherry plum pieces can be used as decoration. The yield of the indicated amount of products is 2 cups. This is a great smoothie for weight loss, light and nutritious.
Benefit:improves digestion, strengthens blood vessels, has an immunostimulating and tonic effect on the body.
Calories:52 kcal per 100 g of product.
10. Grape Apple Smoothie With Physalis
Ingredients for 1 serving:
- apple - 1 piece;
- Physalis berries - 5 pieces;
- green grapes (seedless) - 100 g.
Apples must be peeled, cored and cut into small pieces. Grapes, washed under running water, separated from the twigs. Cut open the physalis and pluck the berries. Place the apple, grapes, and emerald berries in a blender and blend until smooth. Pour into a transparent glass, decorate with open physalis. From the prepared ingredients you will get 1 serving of a juicy and tasty fruit smoothie.
Benefit:It helps improve digestion and get rid of extra pounds.
Calories:42 kcal per 100 g of product.
TOP 10 vegetable smoothie recipes
In winter, when there is not a wide variety of fruits, include vegetable smoothies on the menu. They are no less nutritious and healthy.
1. Broccoli smoothie
Ingredients for 1 serving:
- broccoli - 50 g;
- kiwi - 2 pieces;
- green tea - ½ cup;
- flax seeds - ½ teaspoon
Prepared green tea should be infused for 10 minutes at room temperature, then chilled in the refrigerator. Broccoli can be used fresh or frozen to make smoothies. Broccoli must be disassembled into inflorescences, and kiwi must be peeled. Chopped pieces of kiwi and broccoli inflorescences need to be chopped in a blender.
Strain the green tea through a strainer and pour it into the bowl with the rest of the ingredients. The finished cocktail can be poured into a glass and sprinkled with flax seeds. The indicated amount of products is enough to prepare 1 serving of shakes.
Benefit:fills the lack of minerals and vitamins in the body, satisfies hunger after working out in the gym, cleanses the intestines of toxins.
Calories:31 kcal per 100 g of product.
2. Drink from carrots and beets.
Ingredients for 2 servings:
- beets - ½ part;
- carrots - 2 pieces;
- apple juice - 100 ml.
Pour the apple juice into the blender jar. Peel the vegetables, cut them into small pieces, add them to the bowl. A sweetener is not required if you take vegetables that are initially savory and sweet. After all the ingredients are well ground, the drink can be poured into glasses. The given amount of products is enough to prepare two portions of the dish.
Benefit:helps to get rid of insomnia and stress, cleanses the body of toxins, improves complexion.
Calories:38 kcal per 100 g of product.
3. Tomato and sweet pepper smoothie
Ingredients for 1 serving:
- tomatoes - 5 pieces;
- sweet pepper - 1 piece;
- lemon juice - 10 ml;
- olive oil - 10 ml;
- spices, rosemary, dill - to taste.
Vegetables and greens should be thoroughly washed under running water. To peel the tomatoes, they must be immersed in a container of boiling water for 5 minutes. Pepper pulp, separated from seeds and partitions, must be cut into small pieces. Place chopped greens in blender jar, if desired add chopped dill and rosemary. Then you need to pour the remaining ingredients: citrus juice, olive oil, pepper and salt to taste. The resulting portion of slimming smoothie can be poured into a glass. Mineral water and ice cubes are suitable for thinning a thick drink.
Benefit:cleanses the body of toxins, has a low energy value, while perfectly saturating.
Calories:35 kcal per 100 g of product.
4. Spinach and bok choy smoothie
Ingredients for 2 servings:
- Chinese cabbage - 150 g;
- spinach - 100 g;
- banana - 1 piece;
- kiwi - 1 piece;
- mineral water, preferably without gas - 200 ml;
- lemon juice - 1 tbsp. l. ;
- flax seeds - 1 pinch;
- honey - 5 g.
It is necessary to remove the stale leaves of Beijing cabbage and rinse them, chop finely. Wash under running water, dry the spinach on a towel, and then cut it into small pieces by hand. The drink can be used not only with leaves, but also with thin stems. Pour the cabbage and spinach into a container with a quarter of the water, adding the rest little by little until you get a homogeneous mixture. Peeled kiwis and bananas need to be cut and added to the green mass.
Slimming smoothies will turn out fresher and richer if you put a banana in the freezer first. After adding the lemon juice, honey, and flax seeds, whisk all the ingredients again. The drink can be served in a transparent glass, sesame seeds are suitable for decoration. From the indicated number of components, 2 servings will be obtained.
Benefit:The high fiber content in this vegetable smoothie will help detoxify your body, and it also contains important minerals and vitamins.
Calories:48 kcal per 100 g of product.
5. Nettle drink
Ingredients for 2 servings:
- nettle - 1 bunch;
- carrots - 2 pieces;
- orange - 1/2 part;
- still mineral water - 100 ml;
- mint - 1 sprig;
- ice cubes.
To get rid of nettle pungency, its leaves should be doused with boiling water, then rinsed with cold water and wiped dry with a napkin. Washed carrots must be peeled and cut. Pieces of carrots, nettle leaves, as well as citrus slices and mint should be placed in the blender bowl and add water. The resulting homogeneous mass must be cooled with ice and crushed again, then poured into a glass. From the specified number of products, 2 servings of a shake for weight loss are obtained. You can decorate the dish with sesame seeds and flax seeds.
Benefit:low-calorie shake helps maintain healthy bones and connective tissue.
Calories:35 kcal per 100 g of product.
6. Smoothie with wild garlic
Ingredients for 2 servings:
- wild garlic - 1 bunch;
- cucumber - 1 piece;
- yogurt - 200 ml;
- nuts - 2 pieces;
- lemon juice - 1 tbsp. l. ;
- salt to taste.
Rinse the wild garlic under running water, remove any drippings with a paper towel, then break it into small pieces with your hands. Cucumber should be chopped in circles. Walnut kernels can be ground in a coffee grinder. Pour the yogurt into the blender jar, add the cucumber, walnuts and wild garlic. The whipped mass can be salted and lemon juice added, then mixed again. Pour the finished cocktail into serving glasses. The above amount of ingredients makes 2 servings of a vegetable smoothie.
Benefit:It has tonic, purifying and antimicrobial properties.
Calories:59 kcal per 100 g of product.
7. Smoothie with cucumber and parsley
Ingredients for 1 serving:
- parsley - 1 bunch;
- cucumber - 2 pieces;
- lettuce leaves - optional;
- ground chili and coriander - a pinch each.
Washed cucumbers should be cut into small pieces, rinse the parsley well and chop. Put the ingredients in the blender glass, add the coriander and beat for 1 minute, after which you can add lettuce leaves to the drink, chop again and pour into a glass. Herbs and ground red pepper are great for garnishing a cocktail. The output of the constituent components is 1 glass.
Benefit:The composition of the vegetable smoothie includes antioxidants and vitamins, it helps to cleanse the drink of toxins and speeds up metabolism.
Calories:17 kcal per 100 g of product.
8. Smoothie with peas and olives
Ingredients for 1 serving:
- green peas (fresh, canned or frozen) - 50 g;
- fresh cucumber - 100 g;
- green olives - 10 pieces;
- lemon juice - 6 tbsp. l. ;
- flax seeds - a pinch.
Cucumbers must be washed under running water, cut into small pieces. Frozen peas should be left for five minutes at room temperature, canned and fresh can be used immediately. Cucumber, peas and olives (pitted) should be placed in the glass of a blender and add the lemon juice, beat for about 1 minute. Then the smoothie should be poured into a glass. Cucumber rings and olives can be used as decoration. The given amount of products is calculated for 1 serving of vegetable smoothie for weight loss.
Benefit:maintains the health of the muscles and the heart, slows down the aging of the body's cells, relieves swelling.
Calories:47 kcal per 100 g of product.
9. Sprouted Mung Bean Smoothie
Ingredients for 2 servings:
- sprouted mung beans - 40 g;
- lettuce leaves - 70 g;
- dill - 10 g;
- parsley - 10 g;
- bananas - 260 g;
- honey - 5 g.
Lettuce, parsley and dill should be washed under running water and dried with a towel. We put vegetables, mung bean sprouts, chopped banana slices, honey and drinking water in a blender. The crushed mixture should be poured into glasses. The output of the products is 2 portions of a vegetable smoothie.
Benefit:neutralizes excess fats, absorbs toxins, strengthens the body's protective function, increases visual acuity, stabilizes blood cholesterol levels.
Calories:78 kcal per 100 g of product.
10. Greek Salad Smoothies
Ingredients for 2 servings:
- tomatoes - 200 g;
- fresh cucumbers - 200 g;
- dill - 2 sprigs;
- olives - 5 pieces;
- feta cheese - 70 g;
- olive oil - 1 teaspoon
Vegetables should be thoroughly washed under running water, cut into small pieces. Chopped with a knife, greens and slices of tomatoes, cucumbers must be transferred to a blender container, add cheese and olive oil. Beat for 1 minute. The finished mixture can be poured into a glass, decorated with circles of fresh cucumbers and herbs. The listed amount of products makes 2 servings of a vegetable smoothie.
Benefit:saturates the body with useful components, helps restore strength after physical exertion.
Calories:64 kcal per 100 g of product.