Of course, you may enhance the flavor and nutritional value of a Mediterranean diet with smoothies. The Mediterranean diet is a healthy lifestyle strategy that emulates the traditional eating habits of several areas near the Mediterranean Sea. It places a strong emphasis on organic produce, whole grains, lean proteins, healthy fats, and herbs.
Before incorporating smoothies into a Mediterranean diet, it’s important to choose ingredients that align with the principles of this diet. Here is a recipe for a smoothie in the Mediterranean style:
Mediterranean Diet Smoothies With Recipes:
1- Delicious and Nutritious – Banana Berry Smoothie
Ingredients
- 1 (small-medium) banana (60 calories)
- 1 cup baby spinach (7 Calories)
- ½ cup low-fat plain yogurt (77 calories)
- ½ cup nonfat milk (43 calories)
- 6 strawberries (35 calories)
- 1 tablespoon chia seed (73 calories)
Recipe
Blend the banana, spinach, milk, strawberries, yogurt, and flaxseeds until smooth.
2- Energetic Sweet Potato and Spinach Smoothie
Ingredients
- 1 medium Banana ( 60 calories)
- 1 Sweet Potato (cooked or fully cool) (80 calories)
- 1 cup packed Spinach (7 calories)
- 1/2 cup Nonfat Plain Yogurt (77 calories)
- 1 tbsp Raisin (30 calories)
- Ice (optional)
Recipe:
Put all the ingredients in a powerful blender.
Blend the mixture at a high speed until it becomes creamy and smooth.
Serve with any desired garnish, such as a sprinkle of chia seeds.
3- Berry Avocado Greek Yogurt Smoothie – Nutrients Rich
Ingredients
- 1 cup mixed berries (70 calories)
- Half cup water
- 1 cup low-fat plain Greek yogurt (186 calories)
- 1 banana (60 calories)
- ¼ avocado (80 calories)
- 1 tablespoon chopped Nuts (48 calories)
Recipe
In a blender, combine the berries, water, yogurt, banana, avocado, and walnuts. Blend thoroughly at a high speed. If more water is required, add it until the desired consistency is achieved.
4- Mixed Fruit, Spinach Smoothie
Ingredients
- 1 cup mixed fruit – mangoes, strawberries, and peaches (100 calories)
- 1 cup spinach (7 calories)
- ½ cup Greek yogurt (70 calories)
- ¼ Avocado (80 calories)
Recipe
Blending or processing materials in a food processor.
Additional toppings: To give your bowl more texture and taste, add fresh fruit and nuts.
5- Beet, Apple, and Grapes Nutrient-Packed Smoothie
Ingredients
- ½ cup beet (29 calories)
- ½ cup grapes (52 calories)
- ¼ cup apple (16 calories)
- ¼ cup strawberries (13 calories)
- ⅛ cup almonds (52 calories)
- ½ cup soy milk (49 calories)
Recipe
All ingredients should be peeled and cut into small pieces.
Combine all the ingredients in the specified order In a high-speed blender, making sure to add the milk last.
Blend until completely smooth or until the desired texture is achieved.
Pour into a cup, then sip and enjoy it.
6- Refreshing Mango Kale Smoothie- A healthy combo
Ingredients
- 1 cup baby kale (30 calories)
- 1 cup mango- sliced (99 calories)
- 1 banana – sliced (60 calories)
- 1 cup fresh orange juice (112 calories)
- 1 tbsp flaxseed (37 calories)
Recipe
Blend together kale, mango, banana, and orange juice. Use the tamper or spatula if required and blend until well blended at medium-low speed.
Serve with any desired garnish, such as a sprinkle of flaxseeds.
7- Berry, Orange, and Ginger Wellness Smoothie
Ingredients
- ½ cup strawberries (25 calories)
- ½ cup blueberries (42 calories)
- 1 cup orange juice (111 calories)
- 1 banana, peeled ( 60 calories)
- 1 medium carrot, peeled and sliced (25 calories)
- 1 piece fresh ginger, peeled and grated (2 calories)
Recipe
Blend strawberries, blueberries, orange juice, bananas, carrots, and ginger for 30 seconds or until well blended. Pour into glasses and enjoy every sip
8- Nutrient-Rich Mango Almond Yogurt Smoothie
Ingredients
- ½ cup sliced mango (54 calories)
- ½ cup nonfat plain Greek yogurt (70 calories)
- ¼ cup banana- sliced (33 calories)
- ¼ cup almond milk (10 calories)
- 2 tablespoons unsalted almonds (105 calories)
- ¼ cup raspberries (16 calories)
- ½ teaspoon honey (11 calories)
Recipe
Smoothly combine mango, yogurt, banana, almond milk, and 1 tbsp of almond in a blender.
Place the raspberries, the remaining 1 tablespoon of almonds, and the honey on top of the smoothie in a bowl.
9- Green Energizer Smoothie – Good for Overall Health
Ingredients
- 3 cups grapes (186 calories)
- 2 cups baby spinach (14 calories)
- 1 cup strong brewed green tea (2 calories)
- 1 ripe avocado (160 calories)
- 2 tsp honey (43 calories)
Recipe
Blend the grapes, spinach, avocado, green tea, and honey in a blender until they are completely smooth.
10- Chocolate banana Smoothie – Nutrient-Rich Powerhouse
Ingredients
- 1 banana (60 calories)
- ½ cup red lentils -cooked (120 calories)
- ½ cup low-fat milk (51 calories)
- 2 teaspoons unsweetened cocoa powder (25 calories)
- 1 teaspoon pure maple syrup (17 calories
- Flaxseed (optional)
Recipe
Bananas, lentils, milk, chocolate, and syrup are blended together. Blend in a blender until completely smooth.
Sprinkle the flaxseed over the smoothie
11- Apple with Cinnamon Smoothie – Sip the Natural Goodness
Ingredients
- 1 big Apple- cut into small pieces ( 130 calories)
- 1/2 cup low-fat milk (51 calories)
- 1 tablespoon of honey (64 calories)
- Cinnamon (optional)
- 1 cup ice cubes
Recipe
Smoothly combine all the ingredients. Cinnamon should be sprinkled on top of the smoothie after it has been prepared.
12- Pineapple Smoothie: Sprinkling Wellness into Each Sip
Ingredients
- ½ banana (61 calories)
- 1 cup pineapple- diced (82 calories)
- ½ cup cucumber- cut into small pieces ( 8 calories)
- 1 tbsp chia seed( 73 calories)
- ½ tbsp turmeric (12 calories)
- 1 cup soy milk (131 calories)
Recipe
All items should be added to a blender in the previously suggested order.
Blend until the mixture is homogenous and all the components are well combined.
Pour the smoothie into a glass, then consume it.
13- Nutrient-Rich Strawberry Banana Smoothie
Ingredients
- 1 banana (60 calories)
- 1 cup spinach or celery (14 calories)
- ½ cup low-fat yogurt (77 calories)
- ½ cup of low-fat milk (51 calories)
- 6 strawberries (35 calories)
- 1 tablespoon of chia seed (73 calories)
- Ice cubes
Recipe
Blend together all the ingredients until they are smooth.
14- Turmeric Mango Golden Smoothie
Ingredients
- 2 cups fresh pineapple- diced (149 calories0
- 1 cups mango- sliced (99 calories)
- 1 banana (60 calories)
- 1 Tablespoon minced fresh ginger (5 calories)
- 1/2 Teaspoon turmeric (4 calories)
- 1/2 Teaspoon cinnamon (3 calories)
- Half a cup of coconut milk (223 calories)
- Pinch of black pepper
- 1–2 cups water
Recipe
Blend the given ingredients in the specified order in a blender. Place the cover on tightly, and mix at medium speed up to high speed. Using the tamper if required to keep the mixture moving, blend until entirely smooth.
15- Creamy Pineapple Avocado Smoothie: A Nutrient-Rich Refreshment
Ingredients
- 1/2 cup cubed frozen pineapple (105 calories)
- 2 cups packed fresh spinach, or 1 cup frozen spinach (14 calories)
- ¼ avocado (80 calories)
- 1 banana (60 calories)
- 1/4 cup light coconut milk (142 calories)
- 1 teaspoon maple syrup (17 calories)
- 1 scoop vanilla protein powder- optional (100 calories)
- Ice cubes
Recipe
In a blender, combine the pineapple, spinach, avocado, banana, coconut milk, maple syrup, ice, and, if using, protein powder. until creamy, blend. Add more maple syrup to the smoothie if you want it sweeter. Add extra coconut milk and blend the mixture once more if the consistency is too thick.
Conclusion
You can get nutrients and flavors from this kind of smoothie that are in line with the principles of the Mediterranean diet. Greek yogurt is a good source of protein, while ingredients like spinach, tomatoes, bell peppers, and cucumbers provide vitamins, minerals, and antioxidants. Garlic and olive oil all contribute to the distinctive flavors and health advantages of the Mediterranean diet.
It’s a good idea to speak with your doctor before using smoothies in your Mediterranean diet, especially if you have any unique dietary needs or medical conditions.
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