Over the past few years, smoothies have become all the rage among health-conscious individuals.
While the offerings in many chain smoothie establishments are barely more than glorified milkshakes, a smoothie made with natural, nutrient-dense ingredients can be an excellent source of nutrition and provide you with the energy you need to start your day.
They are also quick and easy to make when you are in a rush. The fact that smoothies are portable makes them even more convenient. A smoothie on the way to work may even help you avoid the siren call of the doughnuts that are probably waiting in the company breakroom.
If you think it's time for you jump on the smoothie bandwagon, let us help get you started with a few tips on how to make a kiwi smoothie.
A kiwi is actually an edible berry covered by a rather funny-looking fuzzy peel. The green flesh of the fruit is sweet and tangy and has a creamy texture.
One medium-sized kiwi only has 46 calories and is packed with plenty of vitamins and nutrients, including:
- 5 grams of fiber per one-cup serving. This will keep you feeling full, promote digestive health, and may even help lower your cholesterol.
- One cup of kiwi provides over 270 percent of your recommended daily requirement of vitamin C. Vitamin C protects the body from the damaging effects of free radicals and aids in the formation and repair of cartilage, tendons, skin, and blood vessels.
- A one-cup serving of kiwi contains 89 percent of your daily requirement of vitamin K, which is essential for the absorption of vitamin D and blood clotting.
- Kiwi is rich in potassium, which can help lower blood pressure.
In addition to providing valuable vitamins, nutrients, protein, and fat, smoothies also keep you hydrated, help regulate blood sugar levels, and can help reduce unhealthy cortisol levels in the body.
Smoothies are also a great option for parents faced with a child who is a picky eater. The consistency of smoothies is similar to milkshakes, they can be made in fun colors, have a hint of sweetness, and are a great excuse to drink with a twisty straw. This makes smoothies a winner with most children.
Now that we've covered a few of the reasons why kiwi is good for the body, let’s get to the basics of how to make a kiwi smoothie.
How to make a kiwi smoothie without yogurt
Many smoothie recipes rely on the addition of yogurt to add a little extra protein, creaminess, and tanginess; however, you don’t have to forego the health benefits and convenience of a smoothie just because you aren’t a fan of yogurt.
If you find a smoothie recipe that appeals to you, simply leave out the yogurt and replace with one of the following:
- Extra ice to thin the smoothie to your desired consistency
- 2/3 cup low-fat milk and 1 tablespoon of dry milk
- 3/4 cups almond or soy milk and 2 tablespoons of protein powder
- 1 cup orange juice or pineapple juice
Kiwi smoothie recipe with milk
This green kiwi smoothie will provide you with a taste of the tropics and an extra boost of nutrition from the surprise addition of spinach or kale.
What you'll need:
- 3 ripe kiwis, peeled and chopped
- 1 navel orange, peeled and sectioned
- 1/2 ripe pineapple, cored and chopped
- 2 cups baby spinach or kale, washed
- 1 cup reduced-fat coconut milk
- 1 cup low-fat milk
- 5 to 6 ice cubes
Combine all of your ingredients in a blender and blend until the entire mixture is smooth and silky. Serve immediately.
How to make a kiwi strawberry smoothie
Strawberries and kiwi are a classic combination. This delicious take on a kiwi and strawberry smoothie can be whipped up in about 10 minutes, which makes it the perfect breakfast for a hectic morning.
What you'll need:
- 3 kiwis, peeled and cut into chunks
- 1 cup frozen strawberries
- 1 8-ounce container of fat-free vanilla, coconut, or plain yogurt
- 3 tablespoons honey
- 1/4 teaspoon vanilla or almond extract
- 1 to 1 1/2 cups ice
Add all of the ingredients, except for the ice, in a blender and process until they just start to come together. Add the ice and continue to blend until smooth. Serve immediately in a chilled glass.
How to make a kiwi banana smoothie
You can add even more potassium and antioxidants to your kiwi smoothie with the addition of bananas and blueberries.
What you'll need:
- 2 kiwis, peeled and cut into chunks
- 1 banana, peeled and cut into chunks
- 3/4 cup frozen blueberries
- 1 8-ounce container low-fat strawberry yogurt
- 1/2 cup almond milk
- 2 tablespoons honey
Place all of the ingredients in the blender and combine until smooth. Serve in a chilled glass.
Now that you understand how to make a kiwi smoothie and have a few simple recipes to get you started, feel free to experiment. If, however, you're looking for a different flavor, check out our blog post on mango smoothies.
Featured image: Flickr