People are raving about smoothies and juices, and there’s a good reason why. Both smoothies and juices make a great addition to a healthy diet because they help boost your nutrient intake without giving you those excess calories.
What’s more, they offer other amazing benefits such as enhanced metabolic rate, weight loss, improved digestion, body detox, and increased energy levels.
If you’re considering to incorporate smoothies and juices into your regular nutrition, read on. We’ve listed some of the healthiest drinks you can prepare at home and why they’re good for you!
Plus, we’ve included the best tools to use when making them. Learn more about healthy smoothies and juices in this guide!
Healthy Smoothie Recipes and Its Benefits
Pineapple Banana Smoothie
Enjoy a tropical vibe in your glass by making a healthy pineapple banana smoothie!
Both great sources of fiber, pineapple, and banana help to promote the feeling of fullness, keeping your hunger at bay. Several studies also linked fiber to reduced body weight, and lower risk of chronic diseases.
1 cup pineapple chunks
1 ripe banana, sliced
1 cup unsweetened almond milk (240 ml)
Put all ingredients in your blender. Blend for around 30-45 seconds until smooth. Serve immediately.
Pineapple Avocado Smoothie
Craving for a creamy smoothie fix? This pineapple avocado smoothie recipe has got you covered!
This nutritious beverage is packed with nutrients, energy boosting powers, texture, and taste that you’ll surely love until the last drop.
Thanks to avocado, this smoothie will give you plenty of essential fatty acids too as well as protein, fiber, and vitamins A, C, E, and K! Pineapple’s wonderful digestive enzymes also help fight bloat and gas.
1 cup of water
½ avocado, peeled and pitted
2 cups frozen pineapple chunks
1 tbsp of honey
Put water, avocado, and frozen pineapple chunks to your blender. (Note: Always start with the liquid and soft ingredients before adding the frozen ones.)
Blend all the ingredients well until smooth. Add honey to taste and blend again for another 5 seconds. Serve immediately.
Kale Yogurt Smoothie
This kale yogurt smoothie is a great way to start your day! It’s not only packed with nutrients but protein too, which helps suppress appetite.
Remember to choose Greek yogurt for this one, though, as it contains the gut-friendly probiotics.
1 cup non-fat Greek yogurt
1 cup kale leaves (ribs and stems removed)
1 cup almond milk
4 to 6 ice cubes (optional)
Put milk, then yogurt to the blender. Add kale, banana chunks, and ice cubes. Start blending on a lower speed before increasing the speed. Blend until smooth. Serve immediately.
Spinach Chia Smoothie
Cut your carb intake by making this powerhouse smoothie. Spinach and chia seeds are both incredible sources of protein, vitamins, and minerals that help boost your health.
Both are prized for their role in weight loss, too. Chia seeds, in particular, are a popular staple in many weight loss diets for its ability to reduce hunger levels and its hydrophilic properties.
Spinach does the same, and helps boost metabolism, too!
½ cup fresh spinach
1 tablespoon chia seeds
1 cup almond milk
3 to 4 ice cubes
Put all ingredients in the blender, starting with almond milk, chia seeds, fresh spinach, and then ice cubes. Blend all ingredients well until smooth.
You can dash it with some coconut flakes and top with fresh berries. Enjoy immediately.
Green Giant Smoothie
Some of the best nutritional powerhouses are combined in this drink, which will surely help jumpstart your metabolism!
With the healthy fats of avocado, hydrating powers of cucumber, the rich fiber content of kiwi, and excellent protein value of kale, this smoothie will not only keep you satisfied but feeling great as well.
1 cup almond milk
2 kale leaves
3-inch piece of cucumber
1 kiwi fruit, peeled
Place the almond milk in the blender, then add all the other ingredients. Blend well until smooth, then serve immediately.
Healthy Juice Ideas and Its Benefits
Apple Beet Carrot Juice
This ABC juice is not only easy to remember, but it’s tasty and healthy too!
It is loaded with polyphenols from apples, which are great for digestion and weight management, and beta-carotene from carrots, which help promote healthy eyes!
And oh, you’ll also enjoy the anti-inflammatory, antioxidant, and detoxifying powers of beet! So, if you’re looking for a juice with a nutritional punch, start with your ABC.
Pineapple Kale Juice
Start your day with this pineapple kale juice for that energy boost! It’s a simple yet effective way to increase your nutrient intake as both pineapple and kale are rich sources of nutrients.
Not only are these foods loaded with vitamin C, which has antioxidant powers, but delivers the same health benefits as well including enhanced bone health, reduced inflammation, and better weight management.
Apple Cucumber Lemon Juice
This apple cucumber lemon juice will help detoxify your body. Combining the nutritional powers of apple, lemon, and cucumber, this juice will help reset your health for the better!
Enjoy the antioxidant properties that come with these nutritious drinks and enjoy the perks of a healthier heart and stronger immune system.
Ginger Beet Juice
This easy ginger beet juice recipe is loaded with the nutrients that come with ginger, beet, and veggies! What’s more, it also helps to detoxify your body, too.
Enhance your digestion, reduce inflammation, keep your heart healthy, and combat cold and flu by chugging up this healthy juice!
Ginger Grapefruit Carrot Juice
Another healthy morning drink you can chug is the ginger grapefruit carrot juice. This fix is loaded with good-for-you nutrients that will surely help perk up your day!
Thanks to the combined nutritional profiles of carrot, ginger, and grapefruit, you can savor health benefits too like improved blood sugar levels, weight loss, healthier skin, and stronger immunity.
Kiwi Watermelon Lime Juice
This nutritious beverage gives the spotlight to kiwi, an underrated fruit that is surprisingly chock-full of vitamins and minerals. You can add chia seeds to this drink to boost its nutritional powers, too!
Aside from hydrating your body, this kiwi watermelon lime juice will also help you savor incredible health perks such as healthy digestion, improved eye health, and healthier bones, skin, and hair!
Using the Right Tools for Making Smoothies and Juices
Since juices and smoothies offer tons of incredible benefits for your health, it is essential to use the right equipment when making them.
Blenders and juicers are the two common tools used to make smoothies and juices. They make these nutritious and delicious drinks in no time, allowing you to reap their valuable health rewards.
To help you come up with the best blender and juicer, you need to consider several factors. These points will help give you your money’s worth, so keep these pointers in mind before making a purchase:
Blenders are a kitchen essential in any household. In many instances, blenders help complete kitchen tasks quickly, cutting the time needed to finish a dish!
Factors to consider when buying a blender:
Unknown to many, there is more than just a single blender type. You probably know about the common type, which is the countertop blender but there’s more.
There’s another type called an immersion hand blender, which can do the basic tasks of blending, emulsifying, and whipping fairly well.
Then, there’s the high-performance blender, which has more precise features meant to blend large chunks of butter and nuts among others.
Another factor to consider is size. Blenders are hefty and bulky appliances, so it's essential to determine what you need the blender for.
If you need to blend more ingredients, you might need a full-sized blender, which can hold at least five to nine cups of food. A mini-sized blender will do for one to two cups of food.
You need to determine the size of your blender first before you can identify the right size of your blender jar.
Blender jar containers vary in the material used, too. They can be made of stainless steel, glass or plastic. Weigh the pros and cons of each first.
The blade is the most essential component of a blender. It is responsible for the crushing of ingredients into tiny pieces for superior consumption.
Consider the material of the blade and its durability as this can greatly affect the texture and quality of the blended ingredients.
You should also consider the settings of the blender. It’s easier to determine what kind of settings you need if you know which types of ingredients you will be using.
A blender’s setting usually varies from usability to power and speed. Having the right controls for each setting will boost the performance and efficiency of blending.
Noisy appliances can be very annoying, which is why it is important to check the noise level of the blender’s motor.
Check how loud is the sound being produced by its motor to identify its sound capacity.
You don’t want your blender spilling or sprouting contents on your counter or walls. To avoid the hassle of cleaning spilled contents, make sure that the lid is of high quality. Missing this important aspect can do more harm than expected.
If you badly need a juicer right now, we highly recommend the Vitamix 5200 Blender, which has variable speed control, and perfect for making large batches.
This kitchen tool was also made to accommodate even the toughest ingredients, giving you optimum results every time. Plus, cleaning won’t be a problem because it can clean itself in as fast as 30 seconds!
A juicer is another essential tool for your kitchen. It extracts the juice from fruits, especially citrus, as well as vegetables.
Juicers vary in model ranging from a simple hand tool to the electric, automated ones, which are commonly used for larger amounts of vegetables and fruits.
Factors to consider when buying a juicer:
As with many household equipment and appliances, you will notice a correlation between the cost of the product and its quality.
Many high-end juicers offer excellent juice output and more intact nutrients. Some reasonably-priced options are good enough for average expectations.
The primary purpose of juicers is to get the maximum juice yield so you can benefit from its nutrients. But, different types of juicers vary in their juice output and their ability to retain the juice’s nutrients as well.
Important note: It’s best to choose the one that keeps the most nutrients.
Ease of cleaning
Most juicers are difficult to clean. If the ease of cleaning is a concern for you, consider how many attachments the juicer has or whether it is dishwasher-safe.
Most kitchens value counter space. Consider what kind of juicer will fit your available space. If you’re going for a motorized or electric juicers, make sure you have enough space for it in your kitchen.
If you’re looking for a juicer that’s perfect for making healthy juice drinks, we highly recommend the Omega Juicers Juicer Extractor, which has five adjustable pressure settings for maximum juice output and quiet yet powerful motor operation.
If you don’t particularly enjoy fruits and veggies on your plate, you can consider enjoying their nutrients in your glass!
Health experts, however, believe that whole fruits and vegetables are still the best sources of your nutrient requirements, especially if you particularly want to enjoy the fiber content of these nutritious foods still.
Fruits and vegetables lose their fiber content during juice extraction, so eating whole foods is better if you want to reap the benefits of this nutrient.
These drinks, though, are still a great addition to a well-balanced, healthy diet, so feel free to incorporate them to your regular nutrition plans!