Smoothies or smoothies are easy, quick preparations that can help us to add good nutrients as well as complete meals that due to lack of time, ideas and more, we often overlook or we finish filling with purchased preparations. That’s why today we show you nine vegan smoothies that will make you fall in love and help you achieve a healthier diet.
Although the shakes shown below have no ingredients of animal origin and are therefore ideal for vegans seeking to prevent nutritional deficiencies, they are also suitable for an omnivorous diet; in fact, I have consumed more than one as a snack or as part of a fresh summer breakfast.
If you are looking for an easy and healthy smoothie, the following vegan options will make you fall in love. Take note
Blackberry and Kale Smoothie
If you want to supplement the absence of iron and calcium in your vegan diet, with this smoothie you can achieve it, since the combination of almond milk, spinach, peanut cream, kale and chia allows us to obtain a concentrated shake in these nutrients that we should never neglect when we remove all animal foods from the diet.
Ingredients: 1 cup unsweetened almond milk, a handful of baby spinach, a handful of kale leaves, 1 cup frozen blackberry mixture, 1 tablespoon natural peanut butter, 1 teaspoon maple syrup, 1 tablespoon seed Of chia.
Preparation: Wash and disinfect leaves of kale and spinach. In a high-powered cooking robot, place blackberries, peanut butter, chia seeds, almond milk, maple syrup, spinach and kale. Grind until all the ingredients are undone and have a homogeneous consistency.
To obtain carotenes, antioxidants, potassium and above all, lots of fiber as well as vegetable proteins we can elaborate this ideal smoothie to enjoy a summer afternoon.
Ingredients: 2 chard leaves, 1 cup papaya cut into cubes, 1 cup diced pineapple, cup cilantro leaves, 1 cup coconut water, 1 date without bone, 1 teaspoon spirulina powder, half lemon juice.
Preparation: Wash and disinfect the leaves of chard and cilantro. In the glass of a kitchen robot place the leaves of chard, papaya, pineapple, cilantro, coconut water, date, spirulina powder and lemon juice. Grind to a homogeneous mixture. Drink immediately.
Smoothie with Tofu Flavor Horchata
To achieve a creamy texture and obtain a large amount of calcium from vegetable origin we can make a tasty tofu smoothie as in this case, with horchata aroma.
Ingredients: 1 cup almond milk, 1 cup firm tofu, 1/8 teaspoon salt, teaspoon vanilla extract (optional), teaspoon ground cinnamon, teaspoon ground nutmeg, teaspoon ground ginger, 2 teaspoons of agave honey.
Preparation: Place all the ingredients in a kitchen robot glass or in a blender. Beat for 30 seconds or until a homogenous mixture is obtained. Try and sweeten it to taste. Refrigerate before eating.
Green Smoothie for Breakfast
For breakfast or to drink in the middle of another meal, this shake is very light and moisturizing, but also offers calcium of vegetable origin as well as iron and potassium to the body.
Ingredients: 1 leaf kale, a small bowl of spinach, 1/2 banana, 1/2 apple, 1 sprig of celery, 1 teaspoon of flax seeds, 1 glass of water.
Preparation: Put all the ingredients in a mixer that is powerful and beat until they are perfectly integrated, if it seems that the shake is too thick we can add more water. Serving and drinking immediately
You may also like to read: Making Healthy Smoothies
Smoothie of Peanut Butter and Strawberry Jam
To obtain fiber, iron and calcium of plant origin we can make this ideal milkshake for the most greedy vegans and serves as a healthy dessert.
Ingredients: 5 strawberries, 1 tablespoon chia seeds, cup water, 1 teaspoon pure maple honey, 1 cup unsweetened almond milk, cup oats, 2 tablespoons peanut butter, 2 dates without seed, 1 teaspoon vanilla extract, frozen banana.
Preparation: Wash and disinfect the cutters. Cut into very small pieces and with the help of a fork try to make a puree with them. In a small bowl, place the chia seeds and water, mix repeatedly until it has a gel-like consistency for about 10 minutes. To chia gel add the strawberry puree and mix well. Reserve. In a high-powered cooking robot place the almond milk, oats, peanut butter, dates, vanilla and banana. Grind to a homogeneous and creamy consistency. Serve in a glass by placing a layer of the mixture of peanut butter, strawberry jam and ends with peanut butter.
Pineapple, Mango and Lime Smoothie
If you are looking for a drink that really quenches thirst with good nutrients, this shake is very moisturizing, rich in potassium and antioxidants not to neglect health this summer.
Ingredients: 200 g of peeled mango, 300 ml of pineapple juice and juice and zest of a file.
Preparation: Peel the mango and cut it into small pieces. Place in a container suitable for the freezer and freeze the fruit for a minimum of two hours. Once the time has passed, pour the frozen mango pieces in the glass of a blender or kitchen robot, add the pineapple juice, lime juice and zest, reserving a small amount to decorate. Grind everything with the blender until it thickens and there are no pieces of fruit left. Put the smoothie in glasses; decorate with the lime zest and a peppermint leaves. Serve immediately.
Chocolate Smoothie, Dates and Oats
For a gourmet breakfast or as a satiating and healthy dessert we can make this shake without added sugars but with lots of potassium, vegetable calcium and antioxidants.
Ingredients: 1 large banana, 60 g of fresh boneless dates, 60 g of oat flakes, 350-400 ml of almond milk, 60 g of grated chocolate or unsweetened pips and 1 pinch of ground cinnamon.
Preparation: Put chocolate and other ingredients in a food processor and beat until smooth, if necessary add more milk until desired consistency. Serve immediately.
Apple Smoothie with Parsley and Mint
A very light shake we recommend to get fiber and antioxidants without many calories, so it can be part of a snack or a breakfast if accompanied with other ingredients and is recommended for vegans looking to lose weight or be well hydrated this summer.
Ingredients: red apple, cucumber, frozen banana, cup parsley, 1 mint stick, 1 cup water.
Preparation: wash and disinfect fruits and vegetables. In a high-powered cooking robot place the banana, cucumber, parsley, mint and water. Grind until all ingredients are undone. Add the apple and re-grind until this is homogeneous.
Pineapple, mango and coconut smoothie
It is an ideal milkshake for vegan athletes who want to hydrate themselves in summer after intense training, but also, it is a good source of vegetable calcium, potassium and carotene.
Ingredients: 1/2 pineapple, 1 ripe mango, 1/2 cup almond milk, 1/2 cup coconut water, 1/2 teaspoon ground turmeric, 1 teaspoon lime juice, grated coconut (optional).
Preparation: Peel the mango and the pineapple by discarding the central part of the pineapple because it is usually very hard and fibrous. Cut into small cubes and place in a bag or container suitable for freezing. Freeze for at least one hour and then place the fruit in the glass of a food processor or blender. Grind lightly. Add almond milk, coconut water, turmeric and lime. Grind and check the texture. Add more liquid to taste and grind very well until it has a smooth and creamy texture, not too thick or too liquid. Serve immediately with a little grated coconut, if desired.
For all tastes and needs, these nine vegan smoothies can be part of your regular diet if you want to get good nutrients with easy and quick preparations.