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Nutrishakes are a smart and convenient means to a healthy body. Nutritionist Kavita Devgan tells us how to whip up a few varieties fresh in the kitchen and stay cool this summer

Think health in a glass. Think nutrishakes. The perfect balance of protein, carbohydrates, healthy fats and other nutrients blended, chilled and served, is the best way to start your day. While there are several varieties of readymade nutrishakes available in the market, we suggest a fresh homemade one. Call them smoothies or nutritional shakes, they are great for weight loss or weight gain, whichever you desire. They are also a smart option when you are on the go and can meet specific nutritional needs. In summer, they will also keep your body hydrated, boost immunity, keep infections at bay and keep you cool if you choose your ingredients carefully, in consultation with a certified dietician. Here are five nutritious shakes that you can easily whip up in your kitchen!

Banana strawberry

deconstruct Blend together 1 ripe banana, 5 gm ginger, 5 gm fresh mint leaves, 1 green chilli and 1 tbsp maple syrup. Blend 50 gm strawberries separately. Whisk 200 gm low-fat yoghurt in a bowl till light and fluffy. In a tall, chilled glass, first pour the strawberry blend, then add yoghurt and finally the banana mix on top. This is a quick, delicious and healthy meal in a glass.

USP: You score protein, multiple nutrients, calcium and a hefty dose of probiotics to keep your gut in shape. Plus, it is satisfying and will keep you full for a while.

Fruity smoothie

Want to keep your lunch light? In a blender, take a cup of fresh straw-berries, a quarter cup each of red grapes, peaches, chopped carrots and chopped bell peppers. Add 1 tbsp yoghurt and 1 tbsp chia seeds. Blend and serve immediately.

USP: This is an antioxidant-loaded drink, low in calories, yet satisfying enough to help you feel energised and keep you full for a long time. Chia seeds add the necessary protein.

Red delight

Puree half a cup of watermelon along with 2 cups of orange juice and 1 diced cucumber in a blender. Add 3 tbsp fresh lime juice and season with salt and pepper to taste.

USP: Low in calories, this drink hydrates like no other. It contains the B vitamins necessary for energy production, particularly B6, and is a good source of magnesium and potassium.

Tofu smoothie

This is for those who crave something unusual. Take half a cup of soft tofu, 1 cup of vanilla soya milk, 1 frozen banana and half a tablespoon of peanut butter. Put everything in a blender and mix until smooth.

USP: Tofu delivers high quality protein; banana is rich in potassium (essential in summer) and fibre; soya milk is a good source of lactosefree calcium; and peanut butter adds good fats and an amazing flavour to the smoothie, which will keep you full for a while.

Mango tango

Blend 2 ripe mangoes, 1 banana, 1 cup yoghurt, 2 tbsp maple syrup, 6 ice cubes and 1 tbsp vanilla extract until smooth. Chill and enjoy!

USP: Besides being a comfort food, mango is packed with fibre, vitamins and antioxidants, along with Vitamin A, which keeps the skin moisturised during summer. Also, being an alkaline drink, it will keep your gut happy in the hot months ahead.

The author is a nutritionist and the views expressed in this article are her own


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