Healthy smoothie recipes for pregnant women. Tasty, healthy, healthy: smoothie recipes for pregnant women Fruit drinks for expectant mothers

This time, in our section, a combined hodgepodge of questions turned out: we tried to collect the most “painful” ones and deal with them once and for all. Can I stay plant-based during pregnancy? Why do we eat and sleep? How to get rid of a tummy that hides a strong press? We have answers for everything.

If you are tormented by doubts and there is no one to ask for advice, write to us in a special topic on the VKontakte social network, and our wise experts will definitely give you the right hint.

Evgeny Tikhomirov , naturopathic doctor

How to organize a bowel cleansing at home? Tell me, please, good recipes and how to properly prepare and get out of cleaning.

The intestines are best affected by:

• Castor-lemon mixture.
• Magnesia.
• When cleansing only the large intestine, an enema is also suitable.
• And laxative herbs (buckthorn, licorice).

Magnesia, castor oil and enemas have one main contraindication - pregnancy. Since increased intestinal motility can cause uterine contractions and lead to premature birth (miscarriage). Therefore, pregnant women can only laxative herbs, and it is better to start drinking the course no earlier than the second trimester.

• If you have never cleaned.
• When entering hunger.
• When changing and switching to another type of food (to vegetarianism, veganism or a raw food diet).
• If you get sick and there is an epidemic around, and you really need to get back on your feet quickly (it works better than any coldrex).

Scheme of administration: 2 ml/kg weight of castor oil and 1 ml/kg weight of lemon juice.

We mix everything, shake it very, very strongly and drink in one gulp through a wide diameter tube. It is ideal to drink the mixture at 17-18 pm, and the last meal should be no later than 13:00.

But not all castor oil has the desired properties. For example, what is sold in pharmacies in small vials is often diluted with glycerin, and you should not use it.

The next day, start the morning with a glass of water and a green smoothie. Drink according to body weight. To get started, clean once. Then, if your weight is more than 60 kg, then repeat the procedure once a week (4 times a month), if less, then once every 10 days 4 times.

Dr. Naveen graduated from State Medical Ayurvedic College (Thiruvananthapuram, Kerala) and post-graduate from State Medical Ayurvedic College Kannurava, two of the most prestigious universities in India.

Everyone here laughs that those who eat a lot of meat walk around sleepy. But recently I caught myself on the fact that after dinner I start to fall asleep, I can’t do without a cup of coffee. At the same time, if I eat less at dinner, I just remain hungry and nervous. What could be the reason for my drowsiness and how to solve this problem?

The assumption that meat causes drowsiness is justified. After dinner, the body needs more strength to digest heavy foods like meat. If the body does not have enough energy, then as a result, you want to sleep. Meat contains less satya than other foods and does not give our mind enough power to control our state and emotions.

Meat is just an example of heavy food. Even vegetarian food can be difficult to digest. Especially if you have poor digestion: when food enters the body that is heavy for your body, the energy that is spent, for example, on the processes of the brain, is redistributed to the stomach, so drowsiness occurs. But even if the food is light, and you want to sleep, then the problems are already in your digestion.

Perhaps it is very weak, then you need to individually look at what exactly can help you to make this process easier.

They say that a cold, cough, snot is the cleansing of the body from mucus. I get sick almost every month, how to get in shape?

, founder and CEO of Natural Diet, nutrition consultant.

In the morning, I want both fruits (or smoothies) and some very heavy food at the same time. What should follow in order to avoid swelling?

Anna, good afternoon. With the right healthy “settings” of the body and a balanced diet, such desires should not arise. Pay attention to your diet during the day, do you have enough complex carbohydrates, vegetable fats in your diet, do you have a hearty dinner and is it too early for you?

The lack of nutrients during the day directly affects the desires of our body. To avoid bloating, your morning should be built according to the following plan: after sleep, drink 1-2 glasses of non-cold water and after 20 minutes there may be the first breakfast. Heavy food (fatty, protein) is not suitable for the first meal from 7 to 10 in the morning - according to biorhythms, the body is in a state of purification at this time and it needs help: do not immediately load it with heavy food, but first add fiber, fruit acids, i. e. eat up to 250 g of seasonal non-acidic fruits or berries (peaches, strawberries, etc.).

And then for the second breakfast after 10:00 you can already have a meal with protein. An important point is that at least 30-40 minutes should pass between the first and second breakfast, otherwise fruits / berries mixed with other products will just provoke fermentation processes in the digestive tract, bloating, etc. Also, bloating is provoked by incorrect “heavy” food combinations (for example, meat and lentils).

I go in for sports a lot, I feel that muscles have appeared, but there is still fat on the outside. I do not eat flour and sugar, but ... it does not help. Give advice on how to return a beautiful tummy. Thank you!

Lucy, good afternoon. An integrated approach is important here: you have given up flour and sugar, you are diligently and doing a lot of sports - this is very good, but for a high-quality body, a beautiful figure and a toned look, this is not quite enough.

There are many factors that contribute to the formation of cellulite, the set / preservation of body fat. But first of all, this is nutrition - the diet should be correct and balanced, without harmful, low-quality products, fast food, soda, white flour pastries, with a minimum content of dairy products.

Milk contains casein, the protein in all dairy products. Casein is an oxidizing agent. Humans don't have the enzymes to break down casein! Casein is not absorbed, mucus is formed in the intestines, gradually accumulates ... As a result, it interferes with the normal functioning of the digestive system. The result is acne, cellulite, puffiness, friability, excess weight. The water-salt balance is also actively involved in weight loss - it is important to adhere to the norm of salt (plus choose only high-quality salt - sea, pink, etc.) and drink your water norm (30 ml per 1 kg of your weight).

Fruits in the evening and complex carbohydrates after 17:00 will also affect weight - unused energy in the evening will definitely be stored in reserve in the form of fat. Also, one of the reasons may be a sharp weight loss (2-3 kg per week), while the quality of the body suffers - this process should take place naturally and without stress for the body: on average, up to about 700 g per week. How long have you been doing sports? For a couple of months, this problem will not be solved either. It is important to exclude all the many factors that contribute to the formation of "fat".

All women during pregnancy want to be sure that their child has enough of the necessary elements for growth and development, and at the same time be healthy themselves.

Will a smoothie for pregnant women help maintain vigor, energy, keep fit, protect against a lack of any elements, and even save during toxicosis? It meets all the requirements of a healthy diet, is easy to prepare, contains a huge amount of vitamins and minerals and, moreover, is very tasty.

Smoothie is a thick cocktail known since the early seventies of the twentieth century. Then the so-called "healthy cafes" were opened in America, where the menu contained only healthy foods, chopped in a blender. Smoothies are prepared in a blender from fresh fruits and vegetables with the addition of milk, ice cream, yogurt or muesli.

A smoothie differs from the usual juices in that it retains all the vitamins and fibers of the incoming ingredients.

This thick dietary product does not create heaviness in the stomach, but at the same time it is a complete food for the body, supplies vitamins and minerals, and even protects against diseases.

A smoothie is not a drink, but a complete meal for breakfast or an afternoon snack, or a dessert for lunch. You need to eat it slowly, with a spoon, so it is much better absorbed.

Benefits of smoothies for pregnant women

With the right selection of ingredients for pregnant women, smoothies are very useful:

• helps to satisfy hunger with toxicosis;
• fights nausea;
• is the prevention of edema and weight gain;
• prevents iodine deficiency and anemia;
• strengthens the immune system;
• soothes or, conversely, invigorates;
• does not cause colic and flatulence;
• absorbs toxins.

Smoothie cons

Smoothies have their pros and cons. For healthy teeth, a load is necessary; during chewing, a natural antiseptic is released that cleans the teeth - saliva.

• With the constant use of only liquid food, little saliva is released, caries, plaque, and even a violation of the digestive process may appear.
• Smoothies do not have enough fiber, so the lack of solid foods can lead to constipation due to weak intestinal motility.

Therefore, you should not replace ordinary food with, of course, a healthy cocktail for a long time.

Smoothies at home

Smoothies are on sale, but the purchased product contains a lot of sugar and few natural ingredients. You can and should try making smoothies at home. To do this, you need a blender and fruits, berries, yogurt. By the way, you can make your own yogurt.

The density of the smoothie can be changed - if you use frozen fruit, it will turn out to be thicker, if fresh - more liquid.

The principle of its preparation is very simple: all the ingredients are ground in a blender into a homogeneous mass.

Several smoothie options:

• Smoothies can be either warm or cold.
• The ingredients are either mixed or whipped separately and stacked in layers.
• For the finished smoothie, use tall glasses or bowls.
• Optionally, you can add herbs for decoration and flavor.

Strawberry Banana Smoothie: A Healthy Pregnancy Recipe

Banana and strawberry smoothies are classic drinks of this kind.

Ingredients

• 1/3 cup orange juice;
• 1 banana;
• frozen strawberries (6-8 pieces);
• natural low-fat yogurt without additives.

Vitamin Smoothie: Wheatgrass Recipe

For pregnant women, the following smoothie recipe will be useful, containing many nutrients necessary for the health of both the expectant mother and the baby.

It contains iron, which delivers oxygen to the tissues; calcium, which promotes bone growth; folates, which prevent the risk of neural tube defects in the fetus; vitamin C to boost immunity.

Ingredients

• 2 cups orange or grapefruit juice.
• 4 kiwis, skinned
• 200 g blackcurrant (can be frozen).
• 2 tbsp wheat germ.
• 1 cup concentrated or regular milk.

The latest in healthy eating, a thick smoothie of crushed fresh fruits and vegetables - this smoothie is very useful for pregnant women and their unborn child.

ESSENTIAL NUTRIENTS

PROTEINS
During pregnancy, the need for protein increases, so try to eat more foods that are high in protein. Fish, meat, nuts, legumes, dairy products are all high in protein. There are also a lot of fats in animal products, and it is desirable to limit their consumption. Therefore, the meat should be lean, and the eggs should be fresh, but by no means raw.

VITAMIN C
Helps strengthen the placenta, increases the body's resistance, helps the absorption of iron. Found in fresh fruits and vegetables. It does not accumulate in the body - that is why the intake of vitamin C should be daily. Long-term storage and cooking destroy it, so buy fresh food and steam or eat vegetables raw.

CELLULOSE
Fiber should make up a large part of your daily diet, as it prevents constipation, which is common during pregnancy. The main sources of fiber are fruits and vegetables, which you can eat in abundance. Do not get carried away with bran - they interfere with the absorption of other nutrients. There are enough sources of fiber already.

FOLIC ACID
It is necessary for the development of the central nervous system of the child, especially in the first weeks. The body does not store this substance, and during pregnancy the need for it increases many times over, so it is very important that it gets into your menu every day. A rich source of folic acid is fresh herbs and vegetables. They must be steamed or eaten raw, as a significant part of the substance is destroyed during cooking.

IRON
A lot of iron is required. The baby stores it in his body for development after birth. The blood produced by the mother's body must be saturated with iron. Iron is more easily absorbed from animal food sources than from vegetable sources (beans, dried fruits). If you do not eat meat, eat other foods that are rich in iron and vitamin C. A good source of iron is the liver, but it has a lot of vitamin A, the excess of which is unsafe for the fetus. Therefore, liver dishes should be avoided during pregnancy.

VEGETARIANISM
If your daily menu includes a variety of protein-rich foods, as well as fresh fruits and vegetables, then the child is provided with all the necessary substances. The only thing that the body will lack is iron, which is poorly absorbed from plant foods. To make up for the lack of it, you may be prescribed mineral supplements. If you are on a strict vegetarian diet that does not even allow for dairy products, you may also need calcium, vitamin D, and vitamin B12.

SALT
Salt abuse is a bad habit. During pregnancy - especially, as this can be one of the causes of preeclampsia and severe swelling. Try not to eat salty foods.

LIQUIDS
During pregnancy, it is extremely important to protect the kidneys and prevent constipation. The best remedy for this is water. Drink to your heart's content.

10 COMPONENTS

• cheese, milk, cottage cheese: calcium, proteins
• greens, vegetables: vitamin C, fiber, folic acid
• lean meat: proteins, iron
• citrus fruits: vitamin C, fiber
• bird: squirrels, iron
• raisins, prunes: iron
• sardines: calcium, protein, iron
• white fish: squirrels
• rye bread: proteins, fiber, folic acid
• pasta, brown rice: fiber.

HOW TO NOT HARM YOUR BABY

CANNED FOOD
Avoid canned food, convenience foods, and dry soups. These products often contain sugar and salt, they can be high in fats, preservatives, dyes and spices. Read everything that is written on the package, choose products without food additives.

FROZEN READY DISHES
Beware of ready-made meals in supermarkets, avoid buffets with hot dishes, fried chicken, etc., unless they are served to you piping hot. These products are contaminated with germs that can threaten the health of the child.

CHEESE
Soft cheeses (brie) that use raw milk and other unsterilized dairy products are not safe and should be avoided. The same applies to unpasteurized goat milk, which may contain the causative agent of toxoplasmosis.

COFFEE, TEA AND COCOA
Caffeine, a substance found in all these drinks, has a harmful effect on the digestive system. Limit your consumption of caffeinated drinks to 3 cups a day, or better yet, avoid them altogether. Drink more mineral water.

HERB TEA
If you like herbal tea, then at the beginning of pregnancy, consult a pharmacist-herbalist or just a knowledgeable person. Most herbal mixtures do not harm the fetus, although sometimes an undesirable effect is still possible. A traditional remedy for easing contractions is raspberry leaf tea.

SUGAR
Sweets, like fizzy drinks, have few nutrients, and they put on weight quickly. The best source of strength is starchy carbohydrates, which are rich in bread. Sweets should be eaten less.

INSTEAD OF ALCOHOL
Alcohol through the placenta will enter the bloodstream of the fetus, and this is dangerous. It is better to completely abandon alcohol and prepare fruit and milkshakes. Even many lager beers and light wines advertised as non-alcoholic are not always free of harmful additives and chemicals. Often they contain large doses of substances, the impact of which on the health of the child is unpredictable.
Poppy with juice
The simplest drink - orange juice with mineral water - refreshes well. Try diluting other juices in the same way.
Banana milkshake
This shake is not only exquisite in taste, but also healthy (it has a lot of protein and calcium). Whisk the banana pulp in a mixer with milk.
Fresh fruit cocktail
Experiment by mixing different fruit juices. You can make a lot of healthy, thirst-quenching cocktails this way.

WHIM
Don't be surprised to find yourself craving a particular food, like pickles or bananas. Since you really want to, do not deny yourself - pouring such whims would not lead to excessive fullness or indigestion.

Nutrition during pregnancy by week.

Before we start talking about nutrition during pregnancy by week, let's define the general rules of nutrition.

Now the very moment has come when empty promises to switch to a healthy diet must be realized. Since healthy nutrition is now necessary not only for you, but also for your baby. To begin with, divide your diet into small portions, eat not much, but often 5-6 times a day. Try not to overeat. Fried, smoked and salty dishes should be replaced by boiled, steamed, baked, stewed ones. Try not to eat after 6 pm, and if you feel hungry, then drink a glass of kefir, eat a couple of apples.

Don't force yourself to eat foods that you don't like, even if they are very healthy. So, for example, if you do not like cottage cheese, you can replace it with cheese. Boiled fish can be replaced with fish baked in the oven or steamed fish cakes.

1-2 weeks.

If you were planning your pregnancy, then already at this time, even if you are not sure about the onset of pregnancy, you need to start eating right.

First of all, give up fast food, fast foods, and ice cream. Eat green salad leaves, green peas, carrots, buckwheat and oat flakes, legumes and sprouted cereals bread, this is a source of folic acid. Folic acid is very important at the initial stage of the birth of a new life. In addition to participating in the creation of cells of the fetal nervous system, this vitamin is spent on the "repair" and replacement of about 70 trillion mother's cells, as human cells are constantly updated. Folic acid is necessary for cell division, growth and development of all organs and tissues, normal development of the embryo, hematopoiesis processes. She takes part in the formation of erythrocytes, leukocytes and platelets, i.e., all blood cells. In this regard, a sufficient content of folic acid in the diet of a pregnant woman is also very important. This is especially important in the first trimester of pregnancy, when the main structures of the fetal nervous system are formed, the correct laying of which is largely provided by folic acid.

You should try to exclude fatty foods and sweets from your diet to prevent early toxicosis.

3 weeks.

There is a need for calcium. The best way to get calcium from food is dairy and sour-milk products. And if you didn’t exhaust yourself with all kinds of diets before pregnancy, then you shouldn’t use calcium tablets, two glasses of kefir a day will be enough, or a glass of milk and one hundred grams of cottage cheese, or yogurt, in general, there are many options. If diets have taken place, then in your body, there is a lack of nutrients and vitamins. Be sure to consult your doctor about this, and he will advise which drug is better to start taking.

Zinc and manganese are also needed. To get these elements, eat turkey meat, lean pork and beef, carrots, spinach, raisins, nuts.

4 weeks.

On the fourth week you need to give up coffee. The thing is that coffee contains caffeine, the use of which doubles the likelihood of a miscarriage. But if you really really want to, then sometimes you can afford a cup of natural coffee, but only natural, not instant, and only sometimes.

5-8 weeks.

During this period, early toxicosis may begin, in this state, pregnant women cannot eat anything, but it is still necessary to eat, so continue to eat in small portions, do not make sudden movements after eating. To reduce nausea, eat sour apples, cranberries, kiwi, currants, but if nausea caught you in a crowded place, mint candies will help you.

Train yourself to start with crackers or crackers, and before bed, fortify yourself with a handful of raisins or nuts. Avoid gas-producing foods such as cabbage, fried potatoes, soda, chips. To reduce toxicosis, drink tea with ginger.

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9-12 weeks.

You need to reduce your sugar intake. Instead of white bread, pasta, white rice, eat wholemeal flour products and brown rice. Listen to your body, it will tell you exactly what it needs right now. Continue to consume dairy and sour-milk products, fresh fruits and vegetables, poultry, lean pork and beef, and fish.

13-16 weeks.

At this stage of the development of the baby, growth begins. For full growth, you need to increase your diet by 300 kcal. To do this, add an apple or wholemeal toast to your diet and be sure to drink a glass of milk. If constipation begins to torment, then drink kefir.

17-24 weeks.

The child's hearing and vision begin to develop. This requires vitamin A, Beta-carotene. But with this product you need to be careful, because it can both be beneficial and its overabundance can be harmful. It is necessary to find a middle ground, for example, a glass of carrot juice with a tablespoon of cream per day will be enough, or one grated carrot with a spoonful of sour cream.

24-28 weeks.

There is a feeling that something is pressing on the stomach, a feeling of heaviness after eating, heartburn. This is due to the fact that the uterus is constantly growing. To avoid these unpleasant sensations, do not overeat, even if after eating there will not be a great feeling of hunger, just reduce the time between meals. Do not eat fatty, spicy, sour foods. Do not eat later than three hours before bedtime.

28-34 weeks.

At this time, the baby receives from you even more calcium, which contributes to the development of teeth and bones, even more fatty acids, without which brain development is impossible, as well as a sufficient amount of iron, which will protect the child from anemia after birth. If you are concerned about proper nutrition during pregnancy, add nuts, oily fish, red meat, seeds, yogurt and dark green vegetables to your menu. Do not get carried away with cakes and other fatty sweets. In order not to deliver problems to your baby in the future in the form of obesity. If you want to have a snack, give preference to porridge, nuts or fresh fruit.

35-40 week

It's time to strengthen your body, because very soon it will have a hard job - the birth of a child. You need complex carbohydrates, which are your body's main sources of energy. Eat wholemeal bread, cereals, vegetables - raw or stewed.

Finally - one more piece of advice: as our grandmothers said, if you can’t, but really want to, then you can! This, of course, does not mean that you can fill up plenty of pickled tomatoes, boiled pork and smoked legs. Everything should be in moderation. Undoubtedly, the proper nutrition of pregnant women for weeks makes a woman want to eat something salty, smoked or fried. Indulge yourself, give your body this little joy - eat a fried wing, a piece of bacon or a pack of chips. But - only sometimes!

Everyone knows about the benefits of vitamins, especially about the benefits of those that enter the body not in a synthetic form, but in a natural form, along with food. Vegetables and fruits are recognized as the best suppliers of vitamins to the body. And the best way to get the most benefit is to make a vitamin shake.

Vitamins during pregnancy: a solid benefit

The main advantage and difference between vitamin cocktails and juices is in fiber. This makes them more satisfying compared to juices. Surely, it was possible to experience an increase in appetite after drinking natural vegetable or fruit juice: fruit acids cause the production of digestive juices in the stomach. Vitamin cocktails give the stomach food - fiber, giving satiety for a long time.

Vitamin cocktails are light and quickly absorbed without overloading the digestive tract. It is difficult to eat 100 g of celery or beets at a time, and it is easy to drink a vitamin cocktail with so many healthy foods without experiencing discomfort. In addition to vegetables, fruits and greens, sour-milk products may be included in vitamin cocktails.

Vitamin cocktails: choose according to the situation

Pomegranate-based cocktails improve blood composition, help to cope with anemia, increase the level of iron in the blood.

With a tendency to thrombosis, with high blood viscosity, cocktails based on cherry juice will help.

A mixture of melon and watermelon juices, and each of these juices separately, has diuretic properties, removes excess fluid from the body, which means it helps to get rid of edema.

Apple juice as a base for vitamin cocktails will improve digestion, the functioning of the gastrointestinal tract, and replenish iron needs.

1. You can adjust the consistency of the fruit smoothie by diluting it with orange juice, and it will also saturate the cocktail with vitamin C.
2. If you have a need to prevent weight gain, then do not use sweet fruits and starchy vegetables for cooking.
3. Understand which group of vitamins and microelements you are missing and select the appropriate components for your cocktails, then they will become even more effective.

Vitamin cocktail to improve the elasticity of the skin and blood vessels

Compound:

• 3 carrots
• 3 oranges
• 1 tsp grated ginger root

Cooking method:

Pass three large carrots and 2 oranges through the juicer. In the resulting juice, add the pulp of 1 orange, one teaspoon of finely grated ginger root. Blend everything in a blender until smooth.

Vitamin Cocktail to Eliminate Toxins

Compound:

• 2 beets
• 2 carrots
• 2 cucumbers
• 200 g natural yoghurt

Cooking method:

Run a medium-sized beetroot through a juicer. Put the resulting juice in the refrigerator for 2 hours. Squeeze juice from cucumber and carrot. Mix juices and add natural yogurt.

Vitamin Nutritional Shake

Compound:

• 2 oranges
• 1 banana
• 100 g natural yoghurt

Cooking method:

Squeeze the juice of two oranges and mix it in a blender with banana pulp, add fat-free natural yogurt, beat everything until smooth.

Tomato vitamin cocktail

Compound:

• 5 tomato
• bunch of cilantro
• juice of half a lemon
• salt, black pepper

Cooking method:

Remove the skin from the tomatoes, grind in a blender, add cilantro, lemon juice, spices. Whisk everything until smooth.

Whether you suffer from morning sickness or are hungry all the time, smoothies are great food for pregnant women. They're loaded with fiber, healthy fruits, vegetables, and other essential nutrients. Our recipes are perfect for breakfast, a light lunch or a nutritious snack.

Pregnancy Cocktail Recipes

pineapple basil

Drinking this cocktail will take you to a beautiful sandy beach... in Thailand thanks to basil and ginger. While it may seem unusual for you to add greens to a cocktail, a little basil adds a seductive, exotic taste. Feel free to skip it if you prefer your tropical drinks to be more traditional.

Cooking time: 5 min.

• 1 cup coconut milk
• 1 banana
• 1 1/2 cups frozen pineapple chunks
• 2 basil leaves, torn
• 1/8 teaspoon peeled and grated ginger, optional

Blend in a blender for about 30 seconds.

Mega green smoothie

Spinach, Avocado and Cucumber Smoothie is an ultra-healthy drink with a fresh and revitalizing taste. A drop of ginger will help to cope with bouts of nausea, in addition, the cocktail is rich in fiber and will be just a storehouse of useful elements.

Cooking time: 5 minutes

• 1 1/4 cups coconut milk
• 1/2 cup spinach
• 1/2 ripe avocado, cut into pieces
• 3/4 cup cucumber
• 1 cup frozen green grapes
• 1/4 teaspoon peeled and grated ginger

Add all ingredients to a blender, starting with coconut milk. Cover and blend until smooth, about 30 seconds.

Honey peach smoothie

This ground flaxseed smoothie is a true superfood high in fiber and omega-3 fatty acids. Bonus: With cow's milk and Greek yogurt, this shake provides you with 15 grams of protein.

Cooking time: 5 minutes

Ingredients:

• 1 cup low fat milk
• 2/3 cup fat-free plain Greek yogurt
• 1 1/3 cups frozen peach slices
• 1/4 cup flaxseed
• 1 teaspoon lemon juice
• 2 tablespoons honey

Add all ingredients to a blender, starting with milk. Cover and blend until smooth, about 30 seconds.

Raspberry-orange punch

It is difficult to say what is brighter - this taste of a cocktail or its bright pink hue. Perfect with breakfast, lunch or light snacks, this smoothie is rich in fiber and vitamin C.

• 1/2 cup coconut water
• 1/2 orange juice
• 1 cup chopped strawberries
• 1 banana
• 1 cup frozen raspberries

Add all ingredients to blender, starting with liquids. Cover and blend until smooth, about 30 seconds.