Indeed, smoothies have helped us to get the recommended five portions of fruit and veg a day. As we all known, eating at least five portions of fruit and vegetables a day is a real challenge for many working adults. Some of us reach for a can of tomato juice simply because it says ‘1 of Your 5 A Day’ on the label, while others add a banana in their breakfast cereal. These are all practical methods, they just aren’t exciting. This is where Smoothies can help.

A smoothie is easy to make, delicious to drink, but the biggest surprise is how good we look and feel after getting our 5-a-day by drinking a cup or two homemade smoothies every day. If you are already a smoothie fan, you know what we are talking about. If you haven’t tried smoothie on a daily basis, we can safely predict that once you start the regime and see the results yourself, you will become a smoothie aficionado too. Well! Today we share some easy and healthy smoothie recipes tutorial that you can make by your own.

Smoothie for energy & vitality

• 1 banana
• 1 apple
• 1 lemon
• 3 tablespoons of rolled oats
• 1 cup of milk

Delicious and filling, this smoothie uses inexpensive and easily available ingredients which help to power you through a busy morning. It is packed with manganese, potassium, vitamins A B, C, among other goodness. Add some honey if you like it sweet.

Iron-boosting smoothie which may help anaemia sufferers

• 1 cup of spinach
• 1 carrot
• 200g of tofu
• 1 cup of milk
• 1 tablespoon of honey

Although tofu isn’t the most delicious food, it is a good source of protein and contains all eight essential amino acids. It is also naturally gluten-free, low calorie and almost has no cholesterol. You can add a tablespoon of peanut butter if you aren’t allergic to peanuts.

While researching and making this smoothie, we found that tofu has negligible amounts of salicylates. Salicylates are linked to eczema; food like tofu which has low salicylates are good for eczema sufferers. If you have eczema and would like to try the above recipe, we would recommend blending 1 cup of spinach, 1 banana, 200g of tofu and 1 cup of water instead (no carrots and honey).

Smoothie for rheumatoid arthritis

Having heard much about the anti-inflammatory properties of turmeric and ginger in recent years, finding a tasty smoothie for rheumatoid arthritis is an easy task. The one that we like the most is called Tame the Flame Smoothie from Dr Oz, a surgeon, professor and TV personality in the US.

Smoothie that fights depression and anxiety

Let’s be clear – there is no specific diet that has been proven to relieve depression. What we are discussing here is creating a smoothie from food rich in omega-3 and food high in vitamins B and D to help your mind remain alert and active for two depression. After a few trials and errors, we like the combination of walnut, cantaloupe, kale, lime and milk best.

• 1/2 cup walnut
• 1/2 cup cantaloupe
• 1 lime
• 1 cup kale
• 1 cup milk