ORANGE BLISS SMOOTHIE

This Orange Bliss Smoothie includes not only the orange flesh, but the peel too. The peel of an orange is packed with fibre to nourish beneficial bacteria in the gut. This drink is quick and easy to make. It contains no added sugar and is a good source of fibre. I’ve used low-fat Greek yoghurt to increase the protein content and reduce the fat content of this recipe. This is a simple and refreshing drink that is full of goodness.

Serves: 2

Dietary: Suitable for vegetarians, tree-nut-free, peanut-free, egg-free, and coeliacs.

Contains: milk (yoghurt)

Total time: 10 minutes

INGREDIENTS

¼ cup (60 g) 0% fat Greek yoghurt

1 medium orange, and half of the peel

1 medium banana. peeled and sliced.

1 tsp grated ginger

METHOD

Combine the orange juice with half of the peel, banana, and ginger in a blender.
Blend until smooth for about 1-2 minutes.
Add the Greek yoghurt and quickly blend for a few seconds.
Divide the mixture between 2 glasses.
Garnish with orange slices.

This recipe has been donated by Jenny Wrafter, Public Health Nutrition student at Atlantic Technological University, Galway.

NUTRITION INFORMATION

Per serving: 1 drink (150 ml)

Total calories: 109 kcal

Fat: 0.5 g
of which saturates: 0.1 g
Carbohydrate: 19 g
of which sugars: 18 g
Fibre: 1.9 g
Protein: 5.6 g
Salt: 0.06 g

NUTRITION FACTS

This recipe is low in fat and saturated fat, and contains no added sugar.
It is also high in vitamin C and Thiamin (B vitamin).
Research suggests ginger has anti-inflammatory properties, which may prevent future heart problems.
Bananas are a good source of potassium. Potassium is a good source for the functioning of the body cells.

VARIATIONS.

Ground ginger can be used instead of fresh ginger.
The flesh of the orange can be used without the addition of the peel.
Use pineapple or mango instead of the banana for variety.

Checked by Kathy Lewis, R.Nutr., Registered Nutritionist