Connect with us

Features

Nitya Hullur: Stay Hydrated, Stay Healthy! Here are 5 Smoothie Recipes You should try

Nitya Hullur

Published

 on

Lagos is hot all year round. With the soaring temperatures and day long humidity, your body tends to lose a lot of water making you feel dehydrated and weak. So, what now? Are you reaching into your pockets to buy cartons of sugar-loaded sodas and fizzy health destroyers? Just to let you know each can of your oh-so healthy Diet Coke has a combination of artificial sweeteners which triggers insulin release into your body, making it enter a weight gain mode.

Now for those who buy bottled fruit juices (even with those enticing promotion quotes “made with 99% fresh fruits”), let’s just re-establish that no fruits are healthy if they are pureed, processed, bottled and stored for weeks.

Let this heat not roast your brain or cause you to stuff yourself with unhealthy substances. Opt for loads of healthy, fresh liquids like lemon water with rock salt, coconut water, loads of colourful fruits and fresh SMOOTHIES!

dreamstime smoothiesdreamstime_xl_5752353172016_

To help you survive the heat, we have compiled a list of smoothies, to save you cost and time while you stay healthy. So try them now, each one for each day of your week!

MONDAY
Let your motivational Monday smoothie give you a healthy start to the LONG week ahead! This is especially for all you coffee lovers, who can’t get to their desk without their fingers wrapped around a warm coffee mug! I’ve come up with a recipe inspired by this Coffee smoothie here.

Mocha-Breakfast Smoothie

dreamstime mocha smoothiesdreamstime_xl_5978834472016_

Ingredients
1 cup strong brewed coffee
1 banana
1/4-cup rolled oats
1 tablespoon cocoa powder
1 tablespoon flaxseed meal
1/8 teaspoon ground cinnamon
1 cup milk
1 teaspoon honey

Pour coffee into an ice cube tray and freeze overnight.
Combine all the ingredients in a blender, including the coffee ice cubes and blend until smooth, Serve chilled.

Health-O-Meter
So this smoothie gets me up and going. Yes, coffee does lead to dehydration but the small quantity used, with loads of cocoa powder, oats and banana loads you up with vitamins, slow carbohydrates, fibre and omega 3 fats from flax seeds. You can use chopped dates instead of honey to give you iron, potassium and magnesium. No kidding you will forget your cup of mocha after this one!

TUESDAY
Yes, just the second day of week still, loads to work on, awaiting deadlines to deal with, all the stress! Make yourself this refreshing fat-free Citrus smoothie for an energy boost, inspired by this Citrus Vanilla smoothie here.

Refreshing Citrus Smoothie

dreamstime citrus smoothie 1dreamstime_xl_5396660372016_

Ingredients
Yoghurt- 200 grams or 1 cup
Orange- 1 medium sized
Lemon juice- 2 tablespoons
Hemp seeds- 1 tablespoon
Ice cubes- 5-6 pieces

Place all the ingredients in blender and mix for a minute. Serve chilled.

Health-O-Meter
It’s as refreshing as it looks. Orange and lemon juice are so easy to get, these are excellent sources of vitamin C and packed with antioxidants that keep your boosts your immunity, improves your blood flow, maintains a healthy heart, lowers bad cholesterol and gives you clear, glowing skin.

WEDNESDAY
Dealing with the mid-week crisis? Sip on this smoothie. Its cooling effect prepares your body to deal with the heat.

Fresh Apple Smoothie

dreamstime green smoothiedreamstime_xl_3851216572016_

Ingredient
Apple
Monkey Cola- 2 pieces
Milk- 150 ml
Yoghurt- 50 grams
Cardamom/Ginger- 1 piece
Honey- 1 teaspoon

Remove the white skin of ice apple and chop them into small pieces. Blend all the ingredients together until smooth. Add some ice cubes and serve chilled.

Health-O-Meter
Monkey Cola is a refreshing fruit that cures all the dehydration, stomach burns, ulcers and acidity which are commonly associated with heat. This micro-nutrient rich fruit should be added to your diet with this smoothie or in your fruit salad to keep your water/electrolyte balance under control.

THURSDAY
So close to Friday yet so far away! All you need is a little bit of patience and loads of honey and cinnamon to get yourself through till the last day. Try this fresh Pumpkin Cinnamon delight inspired by this recipe here.

Pumpkin Smoothie

dreamstime pumpkin smoothiesdreamstime_xl_6108870972016_

Ingredients
Pumpkin puree- 1/2 cup
Milk- 150 ml
Yoghurt- 50 grams
Powdered cinnamon- 1/4 teaspoon
Honey- 1 teaspoon

Blend all the ingredients for a minute and serve chilled.

Health-O-Meter
Pumpkin smoothie tastes very different, not bitter, not sour – very different! Pumpkin is an excellent source of vitamin A and other minerals such as phosphorus, potassium and magnesium. It is a complete health package that helps you sleep better, improves vision, lowers high blood pressure and protects your heart too. If you want to make it healthier, add a spoonful of Chia Seeds and some chunky Mango flesh to add on to the fibre and vitamins.

FRIDAY
Wohoo, finally Friday. To get your crazy weekend started, go for this cleansing smoothie an absolute stunning combination of color, health and taste – inspired by this smoothie recipe here.

Tropical Green Smoothie

dreamstime green smoothie 1dreamstime_xl_4992434072016_

Ingredients
1 glass fresh coconut water
1 cup spinach
½ ripe mango
½ cup grapes
1 chopped Medjool date
2 teaspoon hemp seeds

Put all the above ingredients in a blender, blend till 20 seconds, leave it chunky, transfer to your jar and enjoy

Health-O-Meter
This drink will keep you hydrated, so make one now at home add your favourite greens and fruits with loads of sunflower/pumpkin/hemp/flax seeds for the additional fats.

In my opinion, a green smoothie should be had at the start of the week for two reasons these offer pure nutrition abundance of vitamin A, C iron and protein specially. In general, these smoothies particularly boost your energy levels and give you higher mental clarity and focus, clear skin and better digestion.

So these are my version of summer smoothies, like they say “Every season has its smoothies”. You can write to us about your favourites. Remember to protect yourself from the sun, stay hydrated and stay healthy.

Loads of healthy, local love for my lovely Lagosians!

Credits: Dreamstime, All Recipes,

Hey I am Nitya Hullur - a registered nutritionist based in Dubai. I have always been amazed by how much your food can speak about you. Yeah, that’s true – your food doesn’t lie. It reflects clearly on your face, body and skin - just like a mirror. That’s what got me deeply interested in understanding the dynamics of food, human body and the mind. My Bachelor's in Nutrition and Masters in Global Health allowed me to build a broader perspective on how simple, local food can impact your health positively.Through these years I have stayed both in India and Nigeria - both these places have been my source of inspiration for my blog. My attempt is to reach out to masses to make simple food alterations by bringing back local foods to have a healthier nutritional profile in a minimum budget possible.I believe healthy eating is not about counting calories, you have to go beyond it- wise food choices, healthy cooking techniques, regular timings and loads of body conditioning. I am here to help you out with all of that. Most crucial diet goals would be feeling good, loosing inches and not your mind! Follow my blog, budgetnutrition.wordpress.com for great local recipes made and incorporated with a twist. For diet counselling write to me on [email protected] - will be happy to help.Loads of Healthy, Local Love

14 Comments

  1. Meah

    July 19, 2016 at 10:55 am

    Thanks for the recipe! One question though, where can we get the ingredients in Lagos? Monkey cola? hemp seeds?….help!

    • Nitya

      July 27, 2016 at 7:45 am

      Hey so monkeycola i get it under the falomo bridge. Instead of hemp seeds you can always opt for dried pumpkin seeds or crushed walnuts. Just concentrate on it being locally available and adding some good fats to your smoothie as you want your stomach to get complete nutrition for your breakfast. If you have any other doubts about healthy eating be sure to drop me an email – we now have affordable online packages for diet counseling and lifestyle changes.

  2. Smoothie lover

    July 19, 2016 at 11:03 am

    When I saw the post, I was initially happy it mentioned Lagos in the preamble only to scroll down and see stuff like hemp seed, flax seed, bla bla bla. Please as a global health kiniko( person) learn to encourage use of locally available foods in recipes you want to teach Nigerians. Medrol dates kwa!!!!

    • Nitya

      July 27, 2016 at 7:52 am

      Hey, exactly know what you saying – in these comments i have suggested a few ways you can substitute these ingredients with local nuts and fresh honey. Have a look, let me know if you need anymore. I am now availabe in Lagos to take up appointments for 3 month diet packages – a no gimmick approach is what i adopt. Thanks so much.

  3. Xplorenollywood.com

    July 19, 2016 at 11:33 am

    Nice recipes! Where do we get these ingredients though? Goodies or Spa???

  4. Yvy

    July 19, 2016 at 11:47 am

    My thoughts exactly. Where can once get the above mentioned ingredients?

    • Nitya

      July 27, 2016 at 7:55 am

      Hey Yvy, i suggest you look around in these places fruit market under falomo bridge, Ilepeju market or your nearby mallam cart- Lagos has it all. Not in those supermarkets but on the roads. So let me know if you need any more.

  5. Anon

    July 19, 2016 at 11:53 am

    1 chopped Medrol dates –
    Medjool dates and not medrol*

    MonkeyCola –
    Also monkey kola. Another variant of the popular kola nut.

  6. sally

    July 19, 2016 at 12:10 pm

    u can get the ingredients @ fig store or any indian shop @ ilupeju or VI….

  7. @edDREAMZ

    July 19, 2016 at 12:41 pm

    a.k.a EDWIN CHINEDU AZUBUKO said…
    .
    For this economy? Abeg make them pack well abeg…
    .
    .
    ***CURRENTLY IN JUPITER***

  8. Joke

    July 20, 2016 at 12:20 am

    Who has time. Jeje just order from them Yogurt frenzy guys a few blocks away

  9. Nitya

    July 27, 2016 at 7:50 am

    Hey neither in goodies not park and shop. Go to the mallam, pick up some tiger nuts- have it along with your smoothie. These tiger nuts are so tasty and super nutritious- i am so sure to write my next post on them- Dont aways get baffled by the ingredients as i always say look for local alternatives for hemp seeds used crushed walnuts or almonds.Instead of dates you can opt for honey. Its all about these simple local tweaks- get to know more by dropping me an email on how eating locally and staying healthy can make you a completely different person.

  10. Lucy

    July 27, 2016 at 8:04 am

    You could have given us smoothie recipes we can make with local easy-to-get ingredients.

    • Nitya

      July 27, 2016 at 8:20 am

      Hey Lucy, so glad you interested, have a look at the comments i have posted some super easy local options- so get it now and make it for tomorrow!Email me if you want to know more

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Star Features

Advertisement
css.php