Health Benefits Of A Smoothie

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We live in the times when technological advances have simplified our lives in a way unimaginable.

In the modern day people live fast paced lifestyles, they rush for work and take kids to school, among other things. There’s little time to sit and have breakfast together as family, let alone prepare it.

Breakfast is the most important meal of the day as experts often say. It kicks start our brains, keep them alert throughout the day, and it boosts our energy levels to carry out our daily activities and tasks.

A smoothie has become relevant these days since we consume most foods in just one drink, on the go. It’s less time-consuming and easy to prepare.

All you need is a high-speed blender, your fresh produce or frozen fruits and vegetables then you’ll have your smoothie in less than 20 minutes.

We don’t get to eat enough fruits and vegetables as recommended by experts due to our busy schedules.

Having a glass of smoothie each morning makes a difference as you’ll get the most nutrients the body needs but doesn’t mean to skip the other meals as they are just as important to provide the body with the necessary nutrients.

Since most of us are in a lockdown, it can be frustrating to just sit and do nothing with no physical activity especially when you are not working from home.

We can easily get stressed out and resort to eating junk food and sabotage our health in the process.

We cannot afford this especially in a time such as this when we are faced with covid 19. Our immune system is the only defense we need to survive this pandemic and other diseases.

It’s the survival of the fittest kind of situation. Take care of your immune system and it will in turn take care of you.

A smoothie a day is a way to go.

How Does A Smoothie Benefit Our Health?

Experts always recommend that eating fruits and vegetables a day promotes health.

Plant food sources are packed with nutrients and phytochemicals needed by the body such as antioxidants and polyphenols, among others.

These plant compounds are thought to boost immunity and thus strengthen our health. When we eat fruits and veggies in a form of a smoothie, our bodies will reap the benefits thus paving a way for good health over time.

It helps to limit the sugar content when we make a smoothie.

Fiber is good for digestion and aid bowel movement. When we drink a smoothie made with fresh produce especially unpeeled, this will aid digestion and keep us regular. 

Fiber rich foods are satiating, thus decreasing our overall calories as we feel fuller for longer.

Fresh fruits and vegetables supply us with minerals and vitamins needed by our bodies. Vitamin E and C are found in most foods especially citrus fruits and leafy vegetables, respectively.

These nutrients act as antioxidants which are thought to prevent oxidative stress and boost immunity.

“Vitamin E in the tocopherol form is found in edible vegetable oils, especially wheat germ, sunflower and rapeseed oil.

Other sources of vitamin E are green leaves vegetables such as (spinach and chard), nuts (almond and peanuts) and nut spreads, avocados, sunflower seeds, mango and kiwi fruit”

3 Recipes For Smoothies You May Find Useful

Beetroot Smoothie

By Maggie Rakuba ( An inhouse product)

Preparation Time: 5 minute

Cooking Time: 10 minutes

4 servings


  • 1 Beetroot
  • 1 Banana
  • 1 Peer
  • 1/4 Onion
  • Small pieces of ginger (or 1 tablespoon grated ginger)
  • Few leaves of mint
  • 1/4 cup of water
  • 1/2 cup of milk ( any kind of milk, according to your preference)
  • 1 tablespoon of ground flax seeds
  • 1tablespoon of ground sunflower seeds


First wash your fruits and vegetables. Cut beet into small pieces along with peer, and ginger. Chop your onion as well.

Place them inside a blender jar, with water at the base and blend them together. Then place your sliced banana, mint, sunflower seeds and flaxseeds mint into the mixture and continue blending until smooth. Finally, pour in the milk to add more flavor and smoothness.

Voila, Your smoothie is ready for consumption.

Note: You can use any fruit or add other ingredients to customize your smoothie. Too much sugar is not good for your health. It helps to limit the sugar content in your smoothie.

For more information about beetroot click here.

Green Smoothie

By Jessica Gooch (


  1. 250 milk of your choice.
  2. 1 tablespoon ground flaxseeds
  3. 1 tablespoon maca powder (optional)
  4. Pinch ground cinnamon
  5. 1medjool date, stoned
  6. 1 small ripe banana
  7. Handful cavolo nero/spinach
  8. A tablespoon almond butter


Pour the milk into a high speed blender, then add ground flaxseeds, maca powder (if using) and cinnamon.

Add remaining ingredients then blitz until smooth

Pour into glasses and serve.

Banana Cherry Smoothie

This recipe is credited to:

Preparation time: 5 minutes

Cook time: 3 minutes

Total time: 8 minutes


  1. 1/2 cup milk
  2. 1 cup pitted cherries
  3. 1 large banana
  4. 1/4 yogurt
  5. One tablespoon almond extract (optional)


  • Place the milk, frozen cherries, banana and almond extract into a blender.
  • Place the lid on the blender pulse and blend the ingredients for 1to 2 minutes until smooth.
  • Serve immediately

To learn more about cherries click here.

Additional Ingredients To add Onto Your Smoothie To Boost Nutritional Value

  • Mint
  • Garlic
  • Turmeric
  • Peppers
  • Onions
  • Yogurt
  • Almond butter
  • Hemp seeds/ Chia seeds/Quinoa seeds/pumpkin seeds / sunflower seeds
  • Ground flax seeds
  • Milk/dairy/soy/almond/coconut
  • Oats

A Take Home

Taking care of our health is critical and our lives depends on it. We can do that by doing simple things like drinking a healthy smoothie each day, among other things.

What’s exciting is that we can eat diverse foods in just one drink. It’s imperative though, to use our produce whilst they are still fresh to get the most from them.

Blending has become handy as we can efficiently produce a smoothie in just few minutes as opposed to the normal cooking which appears to be time-consuming especially in the morning since we rushing for work.

A healthy smoothie provides our bodies with the nutrients needed. It boosts our energy levels and pave a way to good health in a long run.

Those produce lose their nutritional value when they stay too long even in a refrigerator. We end up throwing them away as they become stale.

Eating them fresh in the form of a smoothie is a brilliant way of eating our produce raw in a very tasteful way.

If we make a smoothie nice and interesting even kids will love it than they would a raw vegetable. This a strategic way of making them  eat fruits and vegetables

I hope that you found this article useful and inspiring. If you do, kindly leave your comment, opinion, and question in the comment section below.


  1. Each time I read a post at your site Maggie, I know there will be value and I will take away something that will be helpful to my health and that of my family. I really must try your beetroot smoothie and I wonder if I will be able to get it past those who don’t like beetroot? I will let you know on that one. It’s such a pity that breakfast is such a hurried and fragmented process on most days. Everybody needs to eat at different times and in various states of hurry. The evidence in the kitchen often shows hurry and too often, only signs of people taking a drink of milk or water. Recipes like these you offer here will help and we can prepare them the evening before and leave them in the fridge so, no excuses. Thank you – Perfect!

    1. Hey Steve.

      I’m glad you found value in this article and yes let me know if the family liked the recipe. Remember you can always customize the recipe according to your preference.

      Thanks for stopping by.

  2. Crazy, I just sat down with my 24 pack of mini cupcakes and found your website. Maybe you just saved me with your smoothie information and great tasting (at least they sound great tasting) recipes.
    Ok, cupcakes back on the counter and blender is ready to use the strawberries from the freezer😀

  3. Oh, these smoothies sound delicious! I especially like the sound of the cherry one. I don’t have a very big blender, so I can only put a limited amount of ingredients in mine. Will bookmark your post for the future though! Thanks!

  4. I like your site the way it’s set up it is really a friendly reading. Surely I’m going to try these recipe, starting with banana, cherry smootie.

  5. Great Article on the smoothies. The health benefits are great, especially if using ” raw” ingredients. Smoothies are like staple food for my family. Thank you for a great read.

  6. Hi Maggie,
    The Social Media icon on the left are restricting my view of the post. The other thing I saw was that you lists for ingredients and directions are inconsistent in terms of bullets and numbered lists.

    Other than those things, I love you blog post. It is informative and you featured image is great.

    I have a food blog and I use a plugin called WP Recipe Maker. I like it, and it might benefit you.. Keep up the good work..

    1. Thanks Cindy
      I’ll go check those things you’ve mentioned about the recipes. Anything for improvement is welcome. I’ll explore the plugin and see what it offers. Thank you for stopping by and leaving a comment.

  7. Hey Maggie,

    As always, another good read and informative for everyone. Smoothies are a fun and delicious way to eat healthily and promote our health. They contain various benefits to our bodies simply because they have many vitamins, antioxidants as well as fibers, and plenty more.

    Also, what I love about smoothies, you can find different types and recipes you can enjoy and change in between them, which makes it easy to have different choices of minerals and vitamins as supplements. I love your banana cherry smoothie and the green one I will make sure to try them this week.

  8. One day I tried to do a smoothie but I was discouraged by the fact that I could not find all the ingredients in the grocery store. Then I started buying pre-made and bottled ones. But now that you reminded me of it and those types you showed, the list seems available, I will retry again. It’s actually delicious than most juices. Thank you for sharing !

  9. Hi Maggie, thank you for this awesome website! You are so right, in our busy schedules that last thing we think about is health. We will feel that in the long run and some might even already feel it. Like me! I have terrible digestion and skin problems. This is why I wanted to do a change! It looks not only healthy, but also yummy!! Which one would you suggest to better help me out? At this moment it is cold and rainy where I live so I am naturally drawn to christmassy things with cinnamon and nuts. I’d go with the green one, because I am not so sure about the onion in the red one! Thanks in advance for your answer, Jane

    1. Hi Janie

      It’s good to hear from you.

      The whole point of the recipes of course is to try them out but you can always include the ingredients that suits you best. As long as you balance your fruits with veggies and other things like seeds, nuts etc, to make your smoothie delicious and enjoyable. You can omit the onion on the red one it won’t make the difference.

      As for your skin you can always include fruits and veggies rich in vitamin C and E, as they are rich in antioxidants, which prevent oxidative stress and promote healthy skin, vitamin C food sources: Citrus fruits, blueberries, strawberries, broccoli spinach etc

      Vitamin E food sources: almonds, peanuts,spinach, sunflower oil, rapeseed oil etc

      Other nutrients essential for a healthy skin include zinc and selenium. Food sources like eggs, fish, whole grains, spinach, nuts etc, will benefit your skin health.

      Targeting one specific food is not ideal. It helps to diversify your diet for optimal health.

      For more information regarding fiber check out the following article:

      For your general diet, eat foods like, fruits and vegetables, whole grain, legumes,whole-wheat pasta, whole wheat cereals etc as well as 6 to 8 glasses of water a day.

  10. I have no excuse now. I have a blender, but it has been sitting on a shelf in the kitchen for sometime. I lacked the recipe that you have kindly displayed. I would never have considered the marshmallow as an ingredient. We live and learn!
    I have to agree with you that often a breakfast meal and in turn fruit is missed for the day. The morning at least.
    I found kale to help with a problem stomach. Have you any recipees that include kale I see one containing spinach. Maybe I will just swap one for the other. Thanks again. Very informative.

    1. Thanks Mike. You’ve answered your own question. Yes you can always swap ingredients to whatever suits you. When you do you’ll realize just how creative you are. You can even create your own recipe from scratch.

  11. I hate beetroot in a salad, so I can’t imagine that a smoothie with a lot of that in would appeal to me to the slightest extent – but the banana cherry one does sound pretty tasty.

    1. Beetroot in salad was not that appealing to me too, but I’ll say beetroot blended together with other ingredients and with banana in the mix, will make you forget you are drinking beetroot. Whilst the colour still show but the taste is heavenly 🙂. Anyway, it’s all about personal preference. Thanks for your comment.

  12. What a wonderful reminder of a great way to enjoy many sources of fibres and vitamins! You can replace either a meal or a snack by a smoothie, depending what groceries you use to make one. I’ll surely try out your recipes, especially the beetroot one, as I think I’ll just love it!
    I tend to dislike ready-made food, drinks, etc, so this is another plus for me, as it saves a lot of time and puts me in control when it comes to the content of my drink.
    Thank you for this very nice article.

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