Enriched and nutritious Enriched and nutritious

Smoothies are drinks that complement your diet.

Sources: Maximiliano Kammerer – Nutritionist – dietitian
Natalia Zuluaga – Nutritionist – dietitian
David Cardona – Gastronomist and professional chef

Something fundamental that we must understand about smoothies is that they are not magical drinks made to replace meals or lose weight automatically. They are water-rich combinations of fruit and vegetables, with some diuretic and anti-inflammatory properties. These mixtures are based on the taste and needs of each person and are a great way to increase your consumption of fruit and vegetables – the recommendation being 5 servings per day. This is one way to include them in your diet, as it is difficult to achieve the daily recommendation.

Nutritionist Natalia Zuluaga Arroyave recommends “preparing [the smoothies] at the time you’re going to consume them, since conditions such as light, temperature, and air can affect the smoothies’ nutrients”. You should also avoid straining them because you lose part of the fiber and vitamins. The nutritionist states that based on your objective or your caloric requirement you can decide whether to make the smoothie with water or milk, and with or without sugar. For example, you can drink them as part of your morning snack or before or after physical activity. Smoothies can be taken with carbohydrates such as honey and oatmeal to recover energy reserves in exercises of medium intensity and long duration, or with whey protein to help develop muscle tissue.

Some people drink smoothies for detoxification or to lose weight, however, nutritionist Maximiliano Kammerer explains that there is no conclusive evidence that smoothies have these properties. He states that it is risky to use them as a replacement for every meal, since you can lose muscle mass and water in your body as well as experience problems such as fatigue, insomnia, irritability, and decompensation. As defined by gastronomist David Cardona, they are ways to improve consumption of fruit and vegetables – especially with children – and they can include protein, and increase your intake of fiber and antioxidants, and they are also customizable.

Recovery smoothie



Number of servings: 2

Calories: 450 / Protein: 26 g / Carbohydrates: 74 g / Total fat: 6 g


  •  6 egg whites
  • 30 g powdered skim milk
  • 200 ml skim milk
  • 100 ml plain yogurt
  • 50 g  agave syrup
  • 100 g ripe mango
  • 30 g ground oats
  • 100 g  cooked rice


  • Mix the powdered milk with the skim milk and bring to a boil, set aside.
  • In a blender, add the egg whites. Gradually add the hot milk and the rest of the ingredients. Blend for 2 minutes on high.
  • Refrigerate and serve cold.

Egg whites have a high concentration of protein.

Mango is a source of vitamin A, beta-carotenes and antioxidants.

Protein smoothie



Number of servings: 2

Calories: 240 / Protein: 27 g / Carbohydrates: 32 g / Total fat: 1 g


  • 150 ml skim milk
  • 30 g powdered skim milk
  • 30 g strawberries
  • 15 g whey protein
  • Water (for desired consistency)


  • Put all ingredients in a blender.
  • Blend for one and a half minutes, stop and add ice or water to achieve desired consistency.
  • Do not strain.

Best for before or after weight-lifting exercises

Strawberries contain potassium and vitamins C and K.

Refreshing smoothie

Number of servings: 2

Calories: 45 / Protein: 1 g / Carbohydrates: 11 g / Total fat: 0 g


  • 100 g cantaloupe or watermelon
  • 1 mandarin orange
  • 1/4 cucumber
  • 1/2 celery stick
  • 1 tsp ginger
  • 1 g mint
  • 1 tsp honey
  • 125 ml water
  • 1 cup ice


  • Squeeze the juice from the mandarin orange and add all ingredients to a blender, except the ice.
  • Blend for one and a half minutes, stop and add ice. Blend for another minute.
  • Do not strain.

Whey protein is low in fat and does not contain lactose.

Mint relaxes the body.

Cucumber aids digestion and is also a source of vitamin C.