For those hot summer days, here’s something to cool you down.
Dragon fruit aka pitaya is a superfruit native to Central America. It is a fantastic source of fiber, magnesium and vitamin C. The perfect fruit to start the day energized or to refresh yourself at the end of a hot day.
Prep: 5 minutes Servings: 4
1 can (403ml) unsweetened coconut milk
1 cup frozen dragon fruit
1 cup frozen pineapple chunks
Sweetner of choice, as desired
Pour coconut milk into the blender bowl
Add in the remaining ingredients
Blend 45 seconds
Pour into serving containers
Add in toppings of your choice like raspberries, almond slices, granola, banana slices, or pineapple chunks
You are guaranteed to be pleasantly surprised with this oat-filled smoothie. Raw oats are safe to eat. They aid weight-loss and improve heart and gut health. It makes a smoothie heartier and more filling. Blueberries are a nutritional powerhouse, full of anti-oxidants.
Interestingly when Nilesh’s cholesterol numbers went up, one of the ways to manage that was with regular oatmeal for breakfast.
1 cup cold almond milk 3/4 cup old-fashioned oats, dry 1 cup blueberries 1 tbsp maple syrup
Fill a blender with all the above mentioned ingredients. Blend…sluuurp!!
Transport yourself to the tropics with a sweet, refreshing mango pineapple smoothie served over chewy boba pearls.
Bubble tea originated in Taiwan, a concoction of tea with chewy tapioca balls i.e. Boba. Over the last couple of years, we have seen a rise in Boba cafes offering boba tea and boba smoothies. My kids LOVE it and a smoothie with tapioca balls is just the thing that has them smiling from ear to ear. Anyone else find that food is usually the one thing that can put a grumpy teen into a good mood??
And here’s an idea: we did a Boba-themed birthday party and it was a hit with the tween/teen crowd….see pic below. You can make other smoothies and drop in the boba.
A lot of grocery stores now carry tapioca balls and of the ones I’ve tried, the one I like the most is WuFuYuan -tapioca pearls. (It is usually cheaper in an Asian store than Amazon). The pearls from this brand consistently turn out like the cafe-bought boba and the kids like the flavor.
Follow the instructions that come with the dry tapioca pearls (the ones I buy require me to cook the pearls in boiling water for 3 minutes, switch off flame, cover and leave for 3 minutes, then drain water and soak the cooked boba in cold water till ready to use. If your boba comes unflavored, after cooking soak it in a combination of honey and water to sweeten it)
Making the smoothie
Combine mango pulp, pineapple chunks, coconut milk and ice cubes in a blender and blend until smooth
To serve, drop in 3 spoons of boba (drain off the water) into the bottom of a glass and then pour the smoothie over it. Use a wide straw to slurp up the boba along with the smoothie
Smoothies are full of vitamins and minerals with a lot of flavor to jump-start your day. Not only is it nutrient-packed, it also keeps hunger pangs at bay, definitely a better alternative to snacking on calories. This fruit-only smoothie is a nice alternative to a green-smoothie, sweetened with a dash of honey!
1.5 cups cold milk
4 ice cubes
1 cup Greek Yogurt
1 tbsp honey (or sweetener of choice)
2 cups sweet blueberries
1 cup pear, seeded and chopped
Add ingredients to a blender in the order listed above. Blend, pour and enjoy!
How about a warming smoothie to get you through the winter?
Green smoothies are one of the best ways to start your morning. It’s nutrient dense and is an easy and quick way to get in a healthy meal, especially for those on-the-go. Get a good blender and mix in the right vegetables and fruits and your aversion to drinking a green smoothie will quickly dissipate. Spinach is low in calories, but high in folate, calcium, fiber and vitamins. It is rich in cancer-fighting antioxidants. Try this smoothie which couples spinach with ginger and pears. Pears support heart, brain and gut health and ginger has anti-cancer and anti-inflammation properties but also keeps the sore throat at bay.
1 cup spinach
2 ripe pears, diced
1tbsp ginger, diced (or less if you are not a ginger fan)
1 ripe banana
4 pitted dates (I use this for sweetness)
1/3 cup Greek yogurt
2 cups milk
1 scoop vanilla protein powder
2 scoops flax
Blend all ingredients. And enjoy….this is a smoothie that can tide you through lunch.
Chai….a staple of Indian homes. I didn’t really drink tea while growing up. Unlike Nilesh, who comes from a family that doesn’t get moving until they’ve had at least two cups of tea. So, I’ve learnt that the best way to get Nilesh moving is to have that cup of chai ready for when he wakes up, and woah, that honey-do-list gets moving in earnest! Kidding aside, we both swear that this ginger, cardamom combination not only is a great start to the day but the ginger keeps those sore throats away! On weekends, grab a cup of chai and the newspaper and it’s the perfect start to the weekend.
1 cup milk
1 cup water
2 tsp tea leaves (typically, 1 per cup of tea)
Sugar to taste
For Ginger-Cardamom tea
1/2 tsp finely minced /grated ginger
3 green cardamom pods with seeds – crushed
In a pan on stovetop, mix water and milk
When mixture starts to bubble, add in the ginger and cardamom
Bring mixture to boil, and add tea leaves and switch off stove
Healthy, filling, satisfying start to the day! No time for a sit-down breakfast but want something that’s healthy and keeps you satiated for a few hours? This perfect combination of oats, blueberries, bananas and chocolate along with some flaxseed is a smoothie packed with beneficial nutrients, omega-3 fatty acids and fiber. Perfect for an on-the-go meal!
Apple pie, anyone?? How about apples and cinnamon for breakfast? This smoothie is a rif on a smoothie I came across in Mens Health magazine. We loved the flavor of sesame seeds, this one incorporates. A delicious, protein-filled smoothie that’s bursting with flavor.
The Pretty-in-Pink Smoothie gets it’s vibrant color from Dragon Fruit. This tropical fruit has a subtle sweet flavor that can be described as a cross between a pear, kiwi and watermelon. It’s rich in anti-oxidants, high in fiber and could potentially lower your blood sugar. It can also strengthen your immune system and boost your iron. Combine that with peanut butter which has plenty of protein, high in fiber and good for your bones – and you get a delicious, great-looking and good-for-you smoothie!