Nutrition for Healthy Living
Eating healthy and staying active are the elixirs of wellbeing. Consume a variety of food choices from grains, lean protein, nuts, seeds, fruits, vegetables and dairy products to ensure that you get a complete spectrum of nutrients.
Nourish your body by blending a variety of wholesome ingredients together into smoothies that are simply bursting with natural flavors and nutrition.
For a “well-blended” smoothie, remember these tips:
- Cut your fruits into 1 to 2 cm³ small cubes.
- Do not use whole nuts. Use ground nuts so that your smoothie will have a smoother texture.
Banana Chocolate Chill Smoothie
Makes: 1 serving
Ingredients:
½ cup banana
1 cup chocolate milk
1 teaspoon vanilla powder
Method:
• Skin the banana and cut into small chunks.
• Pour the chocolate milk into the blender and add the banana plus vanilla powder.
• Blend till smooth.
Nutrient Analysis (per serving)
Energy: 312 kcal
Carbohydrates: 53 g
Dietary fiber: 6 g
Protein: 9 g
Fat: 9 g
Calcium: 287 mg
Vitamin C: 12 mg
Strawberry Milk Shake Smoothie
Makes: 1 serving
Ingredients:
½ cup strawberries
⅓ cup non fat yogurt
1 cup low fat milk
Honey to taste (optional)
Method:
• Remove the leafy stem from the strawberries and slice thinly.
• Place the non fat yogurt, low fat milk, strawberries and honey (optional) into the blender.
• Blend till smooth.
Nutrient Analysis (per serving)
Energy: 185 kcal
Carbohydrates: 23 g
Dietary fiber: 1.5 g
Protein: 12.7 g
Fat: 5.4 g
Calcium: 456 mg
Vitamin C: 44.8 mg
Slim Trim Smoothie
Makes: 1 serving
Ingredients:
½ cup mango
1 cup almond milk
2 teaspoons wheat germ powder
2 tablespoons instant oats
Method:
• Peel the mango and discard the seed. Cut the mango flesh into small cubes.
• Put all the ingredients in the blender and blend till smooth.
Nutrient Analysis (per serving)
Energy: 121 kcal
Carbohydrates: 19.5 g
Dietary fiber: 3.2 g
Protein: 3.2 g
Fat: 3.7 g
Calcium: 211.5 mg
Vitamin C: 23.1 mg
Body Beautiful Smoothie
Makes: 1 serving
Ingredients:
½ cup banana
1 cup almond milk
1 tablespoon whey protein powder (vanilla flavour)
2 teaspoons ground walnuts
Method:
• Peel the banana and slice into small chunks.
• Place the almond milk, whey protein powder, ground walnuts and banana chunks into the blender.
• Blend well until smooth.
Nutrient Analysis (per serving)
Energy: 264 kcal
Carbohydrates: 34.3 g
Dietary fiber: 4.2 g
Protein: 22.2 g
Fat: 6.1 g
Calcium: 303.5 mg
Vitamin C: 1 mg
Grape Refresh Smoothie
Makes: 1 serving
Ingredients:
½ cup green seedless grapes
½ cup red apple
½ cup apple juice (no sugar added)
½ cup cold water
Method:
• Slice the seedless grapes in half.
• Core the apple and cut into small cubes.
• Combine the apple juice, cold water, green seedless grapes and apple into the blender.
• Blend till smooth.
Nutrient Analysis (per serving)
Energy: 142 kcal
Carbohydrates: 36 g
Dietary fiber: 2.2 g
Protein: 0.8 g
Fat: 0.3 g
Calcium: 18.4 mg
Vitamin C: 40.5 mg
Radiant Glow Smoothie
Makes: 1 serving
Ingredients:
⅓ cup carrot
½ cup cherry tomatoes
1 cup apple juice (no sugar added)
1 teaspoon flaxseeds
Method:
• Skin the carrot and slice thinly into matchstick strips.
• Cut the cherry tomatoes into half.
• Place the apple juice, thinly sliced carrots, cherry tomatoes and flaxseeds into the blender.
• Blend till smooth.
Nutrient Analysis (per serving)
Energy: 168 kcal
Carbohydrates: 37.9 g
Dietary fiber: 4.2 g
Protein: 2.2 g
Fat: 1.9 g
Calcium: 44.3 mg
Vitamin C: 39.3 mg
Berries Booster Smoothie
Makes: 1 serving
Ingredients:
⅓ cup blueberries
½ cup strawberries
½ cup grape juice (no sugar added)
½ cup cold water
Method:
• Remove the leafy stem from the strawberries and slice thinly.
• Place all the ingredients together and blend till smooth.
Nutrient Analysis (per serving)
Energy: 113 kcal
Carbohydrates: 28 g
Dietary fiber: 2.5 g
Protein: 0.9 g
Fat: 0.5 g
Calcium: 18.3 mg
Vitamin C: 78.5 mg
Vitality Smoothie
Makes: 1 serving
Ingredients:
½ cup pink dragon fruit
½ cup grape juice (no sugar added)
½ cup cold water
1 teaspoon chia seeds
Method:
• Remove the skin from the pink dragon fruit.
• Cut the dragon fruit into small cubes.
• Put the pink dragon fruit, grape juice, cold water, and chia seeds into the blender.
• Blend till smooth.
Nutrient Analysis (per serving)
Energy: 155 kcal
Carbohydrates: 38.4 g
Dietary fiber: 2.6 g
Protein: 1.2 g
Fat: 1.9 g
Calcium: 47.3 mg
Vitamin C: 67.6 mg
Papaya Cleanse Smoothie
Makes: 1 serving
Ingredients:
½ cup papaya
½ cup non fat yogurt (plain)
2 tablespoons oat bran powder
½ cup water
Honey to taste (optional)
Method:
• Remove the seeds and skin from the papaya. Cut into small cubes.
• Blend all the ingredients together till smooth.
Nutrient Analysis (per serving)
Energy: 140 kcal
Carbohydrates: 44.1 g
Dietary fiber: 4.6 g
Protein: 8.7 g
Fat: 0.7 g
Calcium: 243.8 mg
Vitamin C: 44.2 mg
Juice Quencher Smoothie
Makes: 1 serving
Ingredients:
½ cup seedless red watermelon
½ cup cherry tomatoes
1 cup orange juice (no sugar added)
Method:
• Slice the cherry tomatoes in half.
• Cut the watermelon into small cubes.
• Place all the ingredients in the blender and blend till smooth.
Nutrient Analysis (per serving)
Energy: 97 kcal
Carbohydrates: 21.5 g
Dietary fiber: 2.5 g
Protein: 2 g
Fat: 1 g
Calcium: 32 mg
Vitamin C: 92 mg
Kiwi Soother Smoothie
Makes: 1 serving
Ingredients:
½ cup green kiwi fruit
1 teaspoon grated fresh ginger
1 cup pineapple juice (no sugar added)
Method:
• Skin the kiwi fruit and cut into small cubes.
• Grate the fresh ginger.
• Blend all the ingredients together till smooth.
Nutrient Analysis (per serving)
Energy: 186 kcal
Carbohydrates: 45.8 g
Dietary fiber: 3 g
Protein: 1.5 g
Fat: 0.5 g
Calcium: 62.3 mg
Vitamin C: 101.3 mg
Good Morning Sunshine Smoothie
Makes: 1 serving
Ingredients:
½ cup red apple
½ cup pineapple
¾ cup orange juice (no sugar added)
¼ cup non fat yogurt (plain)
Method:
• Remove the core of the apple and pineapple and cut into small cubes.
• Place the yogurt, juice and fruits into the blender.
• Blend till smooth.
Nutrient Analysis (per serving)
Energy: 205 kcal
Carbohydrates: 46 g
Dietary fiber: 2 g
Protein: 6 g
Fat: 0.8 g
Calcium: 178 mg
Vitamin C: 89.1 mg
Raspberry Chill Smoothie
Makes: 1 serving
Ingredients:
½ cup raspberries
⅓ cup non fat yogurt
1 cup low fat milk
2 tablespoons ground walnuts
Honey to taste (optional)
Method:
• Place the non fat yogurt, low fat milk, ground walnuts, raspberries and honey (optional) into the blender.
• Blend well till smooth.
Nutrient Analysis (per serving)
Energy: 215 kcal
Carbohydrates: 25 g
Dietary fiber: 2.7 g
Protein: 13.3 g
Fat: 7.7 g
Calcium: 462.3 mg
Vitamin C: 18 mg
Green Energy Smoothie
Makes: 1 serving
Ingredients:
3 large kailan leaves (Chinese Kale)
½ cup honeydew melon
1 cup orange juice (no sugar added)
½ teaspoon kelp powder (optional)
Method:
• Cut off the hard stem from the kailan leaves.
• Place the orange juice, honey dew, kailan leaves and kelp powder (if using) into the blender.
• Blend till smooth.
Nutrient Analysis (per serving)
Energy: 148 kcal
Carbohydrates: 34 g
Dietary fiber: 2 g
Protein: 2 g
Fat: 0 g
Calcium: 61 mg
Vitamin C: 61.7 mg