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When we need a supply of nutrients, either for breakfast or to recover from a workout, shakes and smoothies are an excellent choice to eat healthily while enjoying incredible flavors and textures.
Index
- 1 Benefits of Smoothies
- 2 What do we need to make Smoothies?
- 3 Banana Berry Blast
- 4 Recipe Tips: Banana Berry Blast Smoothie
- 5 Ingredients
- 6 How to make: Banana Berry Blast Smoothie
- 7 Watermelon Smoothie
- 8 Recipe Tips: Watermelon Smoothie
- 9 Ingredients
- 10 How to make: Watermelon Smoothie
- 11 Pineapple and Banana Smoothie
- 12 Recipe Tips: Pineapple and Banana Smoothie
- 13 Ingredients
- 14 How to make: Pineapple and Banana Smoothie
- 15 Mandarin-Orange Smoothie
- 16 Recipe Tips: Mandarin-Orange Smoothie
- 17 Ingredients
- 18 How to make: Mandarin-Orange Smoothie
- 19 Mango Smoothie
- 20 Recipe Tips: Mango Smoothie
- 21 Ingredients
- 22 How to make: Mango Smoothie
- 23 Chocolate and Banana Smoothie
- 24 Recipe Tips: Chocolate and Banana Smoothie
- 25 Ingredients
- 26 How to make: Chocolate and Banana Smoothie
- 27 Smoothie with Peanut Butter
- 28 Recipe Tips: Smoothie with Peanut Butter
- 29 Ingredients
- 30 How to make: Smoothie with Peanut Butter
Benefits of Smoothies
Since we are going to use fruits as the main ingredients, we can be sure that they will be filled with important vitamins, like the group B ones, or vitamin C, or beta carotenes, which are found in high concentrations in tropical and citrus fruits, like mangoes, pineapples, mandarins, oranges, berries such as strawberries, blueberries, raspberries, grapes…and minerals like potassium or manganese. In this way, you can strengthen the immune system, support the formation of collagen, reduce the blood pressure, or fight against the inflammation, which are very important issues if we practice sports.
Smoothies are recipes that can be made very quickly, which is ideal when we do not have a lot of time to cook.
What do we need to make Smoothies?
We will just need a nice blender (capable of crushing ice for some of the recipes), and the procedure will always be the same: put the ingredients and press the button, easy, quick, and very comfortable!
Here you have 7 delicious Smoothies recipes that are specially meant for runners:
Banana Berry Blast
This smoothie is full of flavor and antioxidants, apart from the protein that comes from the yogurt.
Recipe Tips: Banana Berry Blast Smoothie
- Preparation time: 3 minutes
- Cooking time: 1 minute
- Portion size: 1 Glass
- Number of servings: 1
- Cooking style: American
Ingredients
- 1 banana
- 30g of frozen blueberries
- 30g of frozen strawberries
- 1 natural yogurt without sugar
- 2-3 ice cubes
| Nutritional Information per serving | |
|---|---|
| Calories: | 143.8kcal |
| Fat: | 3g |
| of which saturates: | 1.9g |
| Carbohydrates: | 25.7g |
| of which sugars: | 14.2g |
| Fiber: | 4g |
| Proteins: | 3.5g |
| Salt: | 0.01g |
How to make: Banana Berry Blast Smoothie
- Add all the ingredients to a blender.
- Mix well.
Watermelon Smoothie
One of the most refreshing ones, if you are back from a race under the sun. You can also freeze the pieces of watermelon previously, instead of using the ice cubes.
Recipe Tips: Watermelon Smoothie
- Preparation time: 3 minutes
- Cooking time: 1 minute
- Portion size: 1 Glass
- Number of servings: 1
- Cooking style: American
Ingredients
- 2 seedless pieces of watermelon
- 1 natural yogurt without sugar
- 2 ice cubes
| Nutritional Information per serving | |
|---|---|
| Calories: | 122.6kcal |
| Fat: | 3g |
| of which saturates: | 1.9g |
| Carbohydrates: | 19.2g |
| of which sugars: | 16.2g |
| Fiber: | 0.8g |
| Proteins: | 4.7g |
| Salt: | 0.01g |
How to make: Watermelon Smoothie
- Mix all the ingredients in a blender
- Serve in a glass or cup
Pineapple and Banana Smoothie
One of the most delicious smoothies, since the combination of these two fruits is incredible.
Recipe Tips: Pineapple and Banana Smoothie
- Preparation time: 3 minutes
- Cooking time: 1 minute
- Portion size: 1 Glass
- Number of servings: 1
- Cooking style: American
Ingredients
- 1 slice of natural pineapple
- 1 banana
- 1 glass of pineapple juice
- 2-3 ice cubes
| Nutritional Information per serving | |
|---|---|
| Calories: | 208kcal |
| Carbohydrates: | 52g |
| of which sugars: | 42g |
| Fiber: | 2g |
| Salt: | 0.1g |
How to make: Pineapple and Banana Smoothie
- Mix all the ingredients in a blender.
- Serve in a glass or cup.
Mandarin-Orange Smoothie
An excellent way of tasting and obtaining vitamin C.
Recipe Tips: Mandarin-Orange Smoothie
- Preparation time: 3 minutes
- Cooking time: 1 minute
- Portion size: 1 Glass
- Number of servings: 1
- Cooking style: American
Ingredients
- 3 mandarins
- 1 natural yogurt without sugar
- 1 glass of natural orange juice
- 2-3 ice cubes
| Nutritional Information per serving | |
|---|---|
| Calories: | 261.5kcal |
| Fat: | 3g |
| of which saturates: | 1.9g |
| Carbohydrates: | 56.2g |
| of which sugars: | 50g |
| Fiber: | 3g |
| Proteins: | 4.9g |
| Salt: | 0.1g |
How to make: Mandarin-Orange Smoothie
- Mix all the ingredients in a blender.
- Serve in a glass or cup.
Mango Smoothie
Mangoes are a tropical fruit that provide fiber, vitamins, minerals, and antioxidants, which is a very good food to add to our diet.
Recipe Tips: Mango Smoothie
- Preparation time: 3 minutes
- Cooking time: 1 minute
- Portion size: 1 Glass
- Number of servings: 1
- Cooking style: American
Ingredients
- 1 mango
- 1 banana
- 1 natural yogurt without sugar
- 1 glass of natural juice
- 3-4 ice cubes
| Nutritional Information per serving | |
|---|---|
| Calories: | 280.6kcal |
| Fat: | 3g |
| of which saturates: | 1.9g |
| Carbohydrates: | 59.2g |
| of which sugars: | 53.2g |
| Fiber: | 3g |
| Proteins: | 4.2g |
| Salt: | 0.1g |
How to make: Mango Smoothie
- Mix all the ingredients in a blender.
- Serve in a glass or cup.
Chocolate and Banana Smoothie
Apart from being delicious, this smoothie is also healthy: the cocoa has antioxidants; the bananas have iron; the peanut butter contains protein and vitamin E; and the milk provides calcium. Moreover, you can change the recipe by using different types of chocolate like ice cream or syrup.
Recipe Tips: Chocolate and Banana Smoothie
- Preparation time: 4 minutes
- Cooking time: 1 minute
- Portion size: 1 Cup
- Number of servings: 1
- Cooking style: American
Ingredients
- 1 cup of skimmed milk
- 1 banana cut in slices
- 1 spoonful of Peanut Butter by FoodSeries
- 1 spoonful of cocoa powder
- 1 spoonful of honey
- 5 ice cubes
| Nutritional Information per serving | |
|---|---|
| Calories: | 295.3kcal |
| Fat: | 10.9g |
| of which saturates: | 3.7g |
| Carbohydrates: | 31.9g |
| of which sugars: | 24.8g |
| Fiber: | 2g |
| Proteins: | 17.4g |
| Salt: | 0.3g |
How to make: Chocolate and Banana Smoothie
- Cut the banana
- Put it in the blender with the rest of the ingredients
- Blend them together for a few seconds
Smoothie with Peanut Butter
This smoothie is higher in calories than the rest, so we can consume it on the most demanding days.
Recipe Tips: Smoothie with Peanut Butter
- Preparation time: 3 minutes
- Cooking time: 1 minute
- Portion size: 1 Glass
- Number of servings: 1
- Cooking style: American
Ingredients
- 1 glass of semi-skimmed milk
- 1 natural yogurt without sugar
- 2 spoonfuls of peanut butter by FoodSeries
| Nutritional Information per serving | |
|---|---|
| Calories: | 341.9kcal |
| Fat: | 20.7g |
| of which saturates: | 4.3g |
| Carbohydrates: | 19.1g |
| of which sugars: | 17.3g |
| Fiber: | 2g |
| Proteins: | 19.8g |
| Salt: | 0.1g |
How to make: Smoothie with Peanut Butter
- Mix all the ingredients in a blender.
- Serve in a glass or cup.
