In the days we spend at home we can spend time cooking something good and healthy. For example, taking better care of breakfast and snacks, which can be key moments to introduce more vitamins and minerals, with a small amount of sugars and proteins to reduce the sense of hunger. Today we see 5 smoothie recipes that are low in calories but help us support the immune system.

Three of these can be used in place of breakfast, they are suitable for everyone and we can involve the children in making them. Two, on the other hand, are versatile smoothies, which we can also make in an instant ice cream spoon version or as a sweet cream.

These smoothies contain magnesium, potassium, vitamin C, calcium, vitamin A and vitamin D.

In brackets the substitutions that allow us to have these same nutrients even if we are intolerant or do not take certain foods (for example vegan substitutions).

5 SMOOTHIE RECIPES TO SUPPORT IMMUNE DEFENSES

The 3 recipes for breakfast smoothies.

These smoothies are complete and balanced, offering around 250 calories. If we are still hungry we can combine them with 8 grams of dark chocolate or 7 almonds to complete with monounsaturated fats. Or with 15 grams of muesli with dried fruit or a level spoonful of grated coconut. The ingredients are for one person.

Sunshine smoothie. 
100 grams of orange / kiwi or 120 grams of strawberries, 125 grams of Activia zero yogurt or half a glass of kefir milk or kefir water, 100 grams of carrots (normal, not baby), 1 teaspoon of oat germ or seeds chia, 100ml skimmed milk Happened or soy drink with calcium.
Blend all the ingredients and serve immediately. 250 kcal.

Creamy milkshake.
50 grams of ripe banana, one teaspoon of barley malt, molasses or two teaspoons of pollen, 100 grams of whole Greek yogurt or 125 grams of Creamy White Yosoi , one teaspoon of dehydrated goji berries or cranberries or a pitted prune , a sprinkle of ground ginger (optional), a sprinkle of cinnamon. 273 kcal.

Draining smoothie. 
100 grams of raspberries or currants or strawberries, 150 ml of blond or red orange juice with no added sugar (preferably not from concentrate), 100 grams of cottage cheese with yogurt or skimmed quark or Alpro Natural with coconut, 2 Brazilian nuts, a tip of a teaspoon of matcha tea. Kcal 254.