Ingredients
- Ripe Kiwis: 3 large (about 250-300g, peeled and roughly chopped) – The star of the show, kiwis provide a unique tangy-sweet flavour and a beautiful green colour. Ensure they are ripe for the best taste and sweetness.
- Ripe Banana: 1 large (about 120-150g, peeled and preferably frozen in chunks) – Adds creaminess, natural sweetness, and a good dose of potassium. Using a frozen banana makes the smoothie thicker and colder without needing ice.
- Fresh Lime Juice: 1 tablespoon (from about 1/2 a medium lime) – This is the secret weapon! Lime juice brightens all the flavours and adds a zesty kick that complements the kiwi perfectly.
- Liquid Base: 1 cup (240ml) of your choice. Options include:
- Cold Water: For the lightest, most fruit-forward smoothie.
- Unsweetened Almond Milk or Coconut Milk: For a creamier, dairy-free option with a subtle nutty or tropical hint.
- Low-Fat Plain Yogurt or Greek Yogurt: For added protein and an extra creamy, tangy texture (about 1/2 cup yogurt + 1/2 cup water/milk).
- Coconut Water: For extra electrolytes and a naturally sweet, tropical flavour.
- Optional Sweetener (to taste): 1-2 teaspoons of honey, maple syrup, agave nectar, or a pitted date. This is usually unnecessary if your fruits are very ripe.
- Optional Add-ins for a Nutritional Boost:
- Spinach: 1 cup fresh (you won’t taste it much, but it adds nutrients and deepens the green colour).
- Chia Seeds or Flax Seeds: 1 tablespoon (for omega-3s and fibre).
- Protein Powder: 1 scoop of your favourite plain or vanilla protein powder.
- Rolled Oats: 1/4 cup (for added fibre and to make it more filling).
Instructions
- Prepare Your Fruits:
- Kiwis: Wash the kiwis thoroughly. Slice off the ends and peel them using a vegetable peeler or a knife. Roughly chop the kiwi flesh into chunks.
- Banana: Peel the banana. If you’re not using a pre-frozen banana, you can slice it into chunks. For the creamiest texture, using a banana that has been frozen in chunks is highly recommended.
- Lime: Wash the lime. Cut it in half and squeeze out 1 tablespoon of fresh juice. Remove any seeds.
- Consider Your Add-ins (if using):
- If you’re adding spinach, ensure it’s washed.
- If using dates as a sweetener, make sure they are pitted. Soaking them in a little warm water for 10 minutes can help them blend more easily if they are dry.
- Layer Ingredients in the Blender:
- Add the liquid base (water, almond milk, coconut water, etc.) to the blender first. This helps the blades move more freely and prevents thicker ingredients from getting stuck.
- Next, add the softer fruits and ingredients: chopped kiwis and any fresh spinach.
- Follow with the frozen banana chunks (if using) or fresh banana chunks.
- Pour in the fresh lime juice.
- Finally, add any optional sweeteners (honey, maple syrup), seeds (chia, flax), protein powder, or oats.
- Blend Until Smooth:
- Secure the lid on your blender.
- Start blending on a low speed, then gradually increase to high speed.
- Blend for about 45-60 seconds, or until the smoothie is completely smooth and creamy, with no visible chunks of fruit or spinach. If your blender has a smoothie setting, feel free to use that.
- If the smoothie is too thick for your liking or your blender is struggling, add a little more of your chosen liquid (a tablespoon at a time) until it reaches your desired consistency.
- Taste and Adjust:
- Once blended, carefully taste the smoothie.
- If it’s not sweet enough, add a little more of your preferred sweetener and blend again for a few seconds.
- If you want it tangier, a tiny bit more lime juice can be added.
- If it’s too thick, add more liquid. If too thin (unlikely if using frozen banana), you can add a few ice cubes or a bit more frozen fruit and blend again.
- Serve Immediately:
- Pour the kiwi banana lime smoothie into glasses.
- Garnish if desired (see “How to Serve” section for ideas).
- Enjoy straight away for the best taste, texture, and nutritional value.
Nutrition
- Serving Size: One Normal Portion
- Calories: 180-250