We’re blessed in South Africa to have our shelves filled with an array of delicious summer fruits that make whipping up a smoothie easy and inspiring. Nectarines, mango, watermelon… yum. But, while the cool weather may leave the fruit shelves at the supermarket looking a little dull (or send the price of tropical fruit soaring), you can adapt by rethinking your smoothie. The thing is, smoothies don’t have to be icy… With a wholesome selection of seasonal fruits and spices, smoothies have never been more comforting and healhty! Try these out.
This smoothie exudes warmth, which means it is bound to work for winter. Pears are a great source of dietary fibre, which is good for the heart. It also has a ton of vitamin C to boost immunity. Ginger has a wide variety of effects on the human body and is known to be incredibly effective for wintertime nonsense.
1 cup unsweetened almond milk
1 pear, cored and sliced
2 tbsp. almond butter
1-2 chunks of fresh ginger, grated or finely chopped
Maple syrup (optional, to taste)
Heat the milk up on the stove or in the microwave for a few minutes. Then add all ingredients to your blender and mix until smooth.
Recipe by Stephanie Eckelkamp
Pumpkins are incredible winter gifts for our brittle, cold bodies. They have the power to boost vision, lower blood pressure, protect your heart, and they can help you sleep better.
1 cup almond milk
¼ cup rolled oats
1 tbsp. chia seeds
½ cup pureed pumpkin
1 tbsp. blackstrap molasses
1 small frozen banana
1 tsp. cinnamon
½ tsp. ginger
A pinch of nutmeg
First soak the oats, almond milk, and chia seeds for at least an hour, or overnight. This helps them digest better and it also gives the smoothie a smoother texture.
Then place all ingredients into your blender and process until smooth. Add ice if desired.
Recipe by Angela @ Oh She Glows
Broccoli is an important ally in the wintertime. It is one of the best sources of vitamins A, B and C and is also a good source of folate, which is especially important for women who are pregnant. In addition, the antioxidants in broccoli may play a role in reducing the risk of breast, cervical and prostate cancer while also boosting liver function.
Liquefying broccoli unleashes its nutrients, but it also unleashes more of its bitterness, so it is always a good idea to add sweet, creamy fruits like bananas to the smoothie. It’s also recommended to use frozen broccoli, as it tends to be less bitter than raw broccoli.
1 grapefruit, peeled, seeds removed (reserve juice)
1 large sweet apple, cored and skin removed
2 cups frozen broccoli, chopped
1 large ripe banana, previously sliced and frozen
½ cup unsweetened almond milk, water or orange juice to thin
OPTIONAL: ½ tsp. fresh ginger, peeled and chopped
2-3 ice cubes
Add all ingredients to a blender (including reserved grapefruit juice) and blend until creamy and smooth. Add more liquid if too thick, ice to thicken, and banana or apple to sweeten.
Recipe and Image by Dana @ Minimalist Baker
Avocados contain more potassium than bananas and are loaded with heart-healthy monounsaturated fatty acids and fibre. Avocados are also bursting with powerful antioxidants that can protect the eyes, lower cholesterol and the fat in them can help you absorb nutrients from plant foods. They also give a lovely creaminess to a smoothie.
½ long cucumber, diced
½ large avocado, peeled and diced
½ cup full cream yoghurt
1 tbsp. chia seeds
1 tbsp. honey
OPTIONAL: 5 ice cubes
Blend until smooth. If the smoothie is too thick, pour a little watered-down yoghurt in and if the smoothie is too thin, add some more avocado.
Recipe by GlutenFreeGirl @ Babble
Papayas offer not only the luscious taste and sunlit colour of the tropics, but are rich sources of antioxidants such as carotenes, vitamin C and flavonoids. Nutritionally dense spinach is packed with all the help you need to stay on top of things; vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6.
½ small ripe papaya, seeded and flesh removed from the skin
1 apple banana, or ½ regular banana
1 cup loosely packed baby spinach (a healthy handful)
1 lime, juiced
1 cup coconut water
OPTIONAL: 4-5 ice cubes
Blend and enjoy.
Recipe Shira @ In Pursuit of More