5 Ridiculously Nutritious Smoothies With Or Less

5 Ridiculously Nutritious Smoothies With Or Less


24 May 2015


Short on time but still want to eat healthy? Don’t worry, you can achieve both without resorting to pre packaged “healthy” meals from the supermarket. This month we’re going through five smoothies that are jam-packed with nutrition. And each of them contains only four ingredients, or less. This goes to show that it’s not just about throwing in as many fruits and vegetables as you can find - it’s about understanding the nutritional value of each ingredient and selecting them wisely to meet your daily needs.

 Our five main ingredients are chia seeds, kale, acai, berries and bitter gourd (yes, that’s right, those bitter greens the kids love to hate), so remember to add those on to your next shopping list. And don’t worry about the measurements for the ingredients; smoothies are quite possibly the easiest things to whip up so just add or reduce to get the balance of flavours that you want. And remember, each smoothie only has four ingredients or less, so you really have no excuse, even if you’re a busy bee!

1. Passion fruit Smoothie by @Pretendhealthfreak

passionfruit smoothie

  • Banana
  • Passion Fruit
  • Raspberries
  • Chia seeds
  • Coconut Water

What’s in it & how it helps

Chia seeds are an excellent source of omega-3 fatty acid and fibre (just two tablespoons will meet a third of the daily recommended amount). Although small, they also contain protein and minerals including iron, calcium, magnesium and zinc.

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Chia seeds can reduce insulin resistance and decrease abnormally high levels of insulin in the blood. They also help to lower food cravings between meals as the combination of protein, fibre and the gelling action of chia seeds when mixed with liquids contribute to a satiating effect.

Best of all, these seeds are tasteless and can be added to almost anything - smoothies, yoghurt, cereal, salads, bread and much more. The next time you get thirsty, go ahead and spice things up by adding some seeds to your glass of water.

2. Kale Smoothie by @Juiceandjewels

kale smoothie

  • Kale
  • Banana
  • Sesame seeds
  • Water

What’s in it & how it helps

Meat and eggs aren’t the only sources of protein that are out there. Kale is excellent to help repair growing muscles and also comes with fibre to manage blood sugar, regulate bowel movements and help you feel full. It is also a good source of folate - a B vitamin which plays an important role in DNA synthesis and repair to encourage cell and tissue growth. This is key for brain development and essential for reproductive health. Although kale has far less omega-3 than fish, it is another great way to get some of this healthy fat into your diet.

3. Beet & Acai Smoothie by @Diamondkkat

acai smoothie

  • Beet
  • Acai
  • Coconut juice

What’s in it & how it helps

As part of the berry family, acai contains healthy amounts of antioxidants, minerals, vitamins, fibre and heart-healthy fats.

Research on acai berries is still very new though and it has yet to be 100% proven as to whether they are indeed a superfood. Many sources however claim that it can help with a variety of health concerns. These include arthritis, weight loss, high cholesterol, erectile dysfunction, skin appearance, detoxification and general health. While this laundry list of benefits sounds amazing, please consult your doctor before consuming acai berries as they may cause adverse effects if consumed with certain medications.

4. Bitter Gourd Smoothie by @Malkovichwhite


  • Bitter gourd
  • Banana
  • Water

What’s in it & how it helps

Bitter gourd (also known as bitter melon) has long been used for a range of ailments, especially in the treatment of type-2 diabetes. The fruit contains at least three active substances with anti-diabetic properties, including charantin, which has been confirmed to have a blood glucose-lowering effect, vicine and an insulin-like compound known as polypeptide-p.These substances either work individually or together to help reduce blood sugar levels. Bitter gourd also contains fibre properties which aid in digestion and help our bodies to maintain a healthy liver and bladder.

5. Berry Smoothie by @Xundes.de

berry smoothie

  • Blueberries
  • Raspberries
  • Natural yoghurt

What’s in it & how it helps

A study by Dr James Joseph from the USDA-ARS Human Nutrition Research Center on Aging at Tufts University noted that people become more susceptible to the damaging effects of free radicals (molecules that can damage cells and organs) and inflammation as they age. Fortunately, berries are a powerhouse in antioxidants which help to protect our bodies by turning off inflammation signals.

Insider tip: If you find that fresh berries are a little expensive, use frozen berries which still maintain all of their nutrients.

So do try these smoothies out and let us know what you think.

This article is part of the PurelyB Instagram Picks series. If you’d like to see more healthy creations, click here.


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