Six 2-Ingredient Fruit Smoothies (2023)

FAQs

What 2 fruits go well together in a smoothie? ›

There's no better pair than strawberry and banana when you're making smoothies. They work together to give your drink just the right amount of sweetness and tang.

Water. If you're looking to cut calories and sugar from your diet, water is the perfect choice for liquid for smoothies. Not only is it calorie-free and sugar-free, but it's also money-free! Water is the ideal choice if you're trying to lose weight, as drinking water helps you burn calories and stay hydrated.

Though fruit is a healthy smoothie ingredient, you can get too much of a good thing —i n the form of calories and carbs. A general rule of thumb is to stick to around 1 cup of fruit per smoothie. That's about a serving.

The guidance for the majority of us is to limit our daily intake of smoothies and juices to one glass of 150ml.

Avoid mixing your watermelons, muskmelons, cantaloupe and honeydews with other fruits. Try not to mix acidic fruits, such as grapefruits and strawberries, or sub-acidic foods such as apples, pomegranates and peaches, with sweet fruits, such as bananas and raisins for a better digestion.

Banana is a great base flavour for any smoothie, and will give you a lovely creamy texture. Other fruits that work well are berries, mango, peaches, plums, nectarines, grated apple or pear, and melon. You may have to add more fruit or liquid, depending on the type of fruit you choose.

A good smoothie should include some protein and fiber to help keep you full and provide antioxidants, vitamins and minerals—typically from fruits and vegetables.

The fibre helps to slow down the speed the fructose is absorbed into your blood stream and can help you feel fuller for longer. This is why it's better to eat whole fruit, rather than fruit in the form of juice or a smoothie.

Good choices include oranges, blueberries, apples, avocados, and bananas, but there are many more to choose from. Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids.

How much sugar should I put in a fruit smoothie? ›

You can create healthy, satisfying smoothies that have a moderate 15–16 grams of sugar by utilizing these tips: Stick to a smaller portion size, use unsweetened milk or water and watch the type of fruit you're using and how much. If possible, stick with low-sugar fruits like berries.

Smoothies should be 8-12 ounces. To keep calories in check, use low-calorie or low-sugar liquids (water, coconut water, almond milk) and add more vegetables and less fruit. If a smoothie recipe calls for sugar, try it first without or reduce the amount.

"It's really fine to have a smoothie every day. It can be a convenient meal replacement as long as you're making sure that it really is replacing the meal. Not too few calories, but not too many calories," says Fye.

Dates and fruits

If you are looking for an instant energy boost, you can have two dates with water, says Bharadwaj. Fruits like banana, apple and papaya are good to consume in morning empty stomach for vitamins and fibre as per the dietician.

The most common 'ill effect' of mixing fruits and veggies is gas, because fruit digests faster and uses different digestive enzymes. Carrots and apples are considered exceptions – carrots go well with any fruit and apples go well with any veggie.

Berries of all kinds, such as blueberries, strawberries, raspberries, and blackberries, are an excellent way to start the morning. They are low in calories, high in fiber, and contain disease-fighting antioxidants.

1. Cherries. Cherries, especially the tart Montmorency variety, are a natural source of melatonin. Studies have found that the fruit can help you stay asleep longer and improve the quality of your sleep.

For example, many fruits — including oranges, guava, kiwi, strawberries, papaya, acerola cherries, and lychee — are high in vitamin C, which acts as an antioxidant and plays a key role in skin health ( 76 ). Other fruits like bananas, oranges, cantaloupe, papaya, and mango are high in potassium ( 76 ).

What should I put first when I make a smoothie? ›

Add greek yogurt

You can use ½ cup less liquid and add ¼ to ½ cup greek yogurt to your smoothies instead. This base has a thick, creamy consistency and is a good source of protein. If you freeze yogurt in ice cube trays, this creates an even thicker texture.

Unsweetened milk is the liquid of choice for the perfect smoothie. Use regular cow's milk or dairy-free alternatives such as: Yogurt adds creaminess and a slightly tangy bite. Plan, unsweetened yogurt or Greek yogurt is preferred.

Greek yogurt is thicker and makes for a creamier smoothie, but you can substitute plain yogurt if that's what you have. You can always add more! Most of the smoothie recipes below call for about ½ cup Greek yogurt for 2 small servings. You can always add a bit more if you want to amp the protein.

While they make a fantastic healthy breakfast or snack throughout the day, smoothies are not a good idea before bedtime. Unless you're making one without any fruit, a smoothie is loaded with sugars (albeit natural ones) and will have you jumping out of your skin with renewed energy.

Blended fruit isn't nutritionally equivalent to the same fruit left whole, according to some experts. Although, of course, some properties remain present, including soluble fiber, blending can break down insoluble fiber.

Smoothies are high in sugar.

If you blend fruit, the natural sugars are released from within the cell walls of the fruit and become “free sugars”.

While all fruits are healthy, registered dietitian nutritionist Danielle Crumble Smith recommends one nutrient-packed fruit in particular – wild blueberries. Blueberries contain lots of fiber, which keeps you fuller for longer. They also rank among the fruits and vegetables with the highest antioxidant content.

Do fruit smoothies spike blood sugar? ›

Even if a smoothie is overflowing with healthy foods, it can cause blood sugar levels to spike if portions are too large or it isn't made with the right blend or ratios of ingredients.

There are plenty of hidden sources of water in your diet, says White. If you want to tap into these foods, reach for oatmeal, yogurt, soup, and smoothies.

Boysenberries (raspberries, loganberry, blackberries), grapefruit (pomelo and orange), the traditional yellow banana, and many apple varieties (honey crisp) are all a product of hybridization.

People with a sensitive gut can face an occasional bloat or gassiness when they consume fruits and veggies together, so they should consume them separately. But experts agree that there is no harm in mixing some apple or berries in your smoothie, as it allows you to access all the nutrients.

Banana: Pairs well with blueberry, caramel, cherry, chocolate, cinnamon, coconut, coffee, ginger, guava, hazelnut, honey, lemon, lime, mango, molasses, orange, papaya, pineapple, vanilla, and walnuts.

"It's really fine to have a smoothie every day. It can be a convenient meal replacement as long as you're making sure that it really is replacing the meal. Not too few calories, but not too many calories," says Fye.

The fibre helps to slow down the speed the fructose is absorbed into your blood stream and can help you feel fuller for longer. This is why it's better to eat whole fruit, rather than fruit in the form of juice or a smoothie.

Common rules of food combining

Avoid combining starches and proteins. Avoid combining starches with acidic foods. Avoid combining different types of protein.

Honeydew + Watermelon + Mint

Watermelon is one of our Best Fruits for Fat Loss because it improves lipid profiles, and can lower fat accumulation. Pair with honeydew melon, which is a natural diuretic that can help you shed some water weight. Top with fresh mint leaves to help with digestion and turn fat into energy.

What not to do when making a smoothie? ›

The moment when it allows you to absorb all nutrition and will give you the most energy: the morning. You really can't go wrong with a smoothie or juice in the morning. However, a smoothie or juice can include a pretty wide variety of ingredients.