Winter melon or green pumpkin is a common food that contains many nutrients that help cool the body, beautify the skin, and support weight loss. Today, TasteVN will share with you 4 delicious and healthy winter melon smoothie recipes that are easy to make. Let’s get cooking to make smoothies right away!
1. Winter Melon Smoothie
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Preparation
5 minutes
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Processing
5 minutes
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Difficulty
Easy
Ingredients for Winter Melon Smoothie Serves 1 person
Winter melon 1 fruit (small type) Sugar/salt A little Filtered water 300 ml
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How to make Bottle Gourd Smoothie
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Prepare the bottle gourd
Wash the bottle gourd thoroughly with water and let it drain. Then, peel the skin, cut it in half lengthwise, remove the seeds, and cut the gourd into quarters.
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Blend the bottle gourd smoothie
Place the prepared bottle gourd into the blender and add 300ml of water.
Add 1 teaspoon of salt and 3 tablespoons of sugar into the blender, close the lid, and blend for about 1 minute.
You can adjust the amount of sugar according to your taste.
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Finished Product
Making winter melon smoothie is extremely simple, quick, and still provides enough nutrition for health. This winter melon smoothie is very refreshing, easy to drink, and extremely suitable for hot summer days!
2. Winter Melon Yogurt Smoothie
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Preparation
10 minutes
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Cooking
10 minutes
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Difficulty
Easy
Ingredients for Winter Melon Yogurt Smoothie For 2 – 3 people
Winter melon 1 fruit Yogurt 750 ml Palm sugar 250 gr (crushed) Cardamom powder 1 teaspoon
What is Cardamom? Where to buy?
- Cardamom is a type of spice that originates from India, with a strong aroma and a slightly sweet taste similar to that of cardamom, so it is often processed into powder and commonly used in cooking or mixing drinks.
- You can find the powder at stores selling imported products or buy it on e-commerce sites. If cardamom powder is not available, you can substitute it with cardamom powder or cinnamon powder as well.
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Tools required:
Blender, spoon, knife, cutting board, glass…
How to make Bitter Melon Yogurt Smoothie
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Prepare the bitter melon
Wash a bitter melon thoroughly with water and let it drain. Then, peel the skin, remove the seeds, and cut it into small bite-sized pieces.
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Blend the bitter melon yogurt smoothie
First, add the prepared bitter melon to the blender, then gradually add 250g coconut sugar, 750ml yogurt, and 1 teaspoon of ground cardamom.
Cover the lid and blend for about 2 minutes until the mixture is smooth and the ingredients are well combined.
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Final product
Bitter melon smoothie is refreshing with the sweet and sour blend of bitter melon and yogurt mixed with a touch of sweetness from palm sugar and a light aroma of cardamom powder, making this smoothie perfect, delicious, and healthy!
3. Bitter melon mango banana smoothie
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Preparation
20 minutes
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Processing
10 minutes
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Difficulty level
Easy
Ingredients for Mango Banana Winter Melon Smoothie Serves 2
Winter melon 1 piece Mango 2 pieces (small type) Banana 1 piece Buckwheat 150 gr Roasted cashew nuts 50 gr (unsalted) Dried dates 2 pieces Grated coconut 100 gr Palm sugar 20 gr Salt 1 teaspoon
How to Choose Fresh Ingredients
How to Choose Fresh Ripe Mangoes
- Fresh ripe mangoes will have an attractive fragrant smell, shiny and smooth skin, and tiny black spots.
- You should choose mangoes that feel firm when lightly pressed, not soft or bruised.
- Avoid buying mangoes that are darkened or have an extremely appealing appearance, as they may have been treated with chemicals or artificially ripened.
How to Choose Fresh Ripe Bananas
- Good bananas will have a thin outer skin, with slightly spotted darkened areas, indicating they are ripe and will create a smooth texture when blended.
- You should prioritize bananas with evenly ripened stems, bodies, and bunches, of moderate size, and strong aroma.
- Avoid buying bananas that are bruised and are either too large or too small, as these may be growth hormone-treated or artificially ripened.
What is buckwheat? Where to buy?
- Buckwheat is a type of herbaceous plant, cylindrical in shape, green or red in color, belonging to the family Polygonaceae and is also known by various other names such as triangular buckwheat, three-cornered buckwheat, black wheat.
- The fruit of the buckwheat plant has a two-layered husk, sharp three corners and is brown-black or gray in color. The seeds have a powdery endosperm.
- You can find buckwheat leaves directly at markets, supermarkets, or buy online on reputable e-commerce websites. Buckwheat seeds are priced at about 150,000 VND/500g (price updated in August 2021)
Tools needed:
How to make Melon Mango Banana Smoothie
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Prepare the ingredients
Wash the melon thoroughly with water and let it drain. Then, peel the skin, remove the seeds, and cut it into small pieces.
Wash the mango and let it drain. Next, peel the skin and cut it into square pieces about 1 finger thick.
Peel the banana, remove the ends, and cut it into pieces.
Soak the buckwheat seeds in water for 15 minutes. After that, drain them in a colander, rinse under water, and let them drain.
Roasted cashew nuts (unsalted) that you bought should be crushed into small pieces.
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Melon Mango Banana Smoothie
Add the melon to the blender, then successively add the mango, 150g of buckwheat seeds, and the prepared banana.
Next, add 100g of grated coconut and 2 dried dates to the blender, then add 1 teaspoon of salt and 20g of palm sugar.
Close the lid and blend for about 2 minutes until the mixture is smooth and the ingredients are well combined.
Pour the mixture into a bowl, sprinkle with 50g of crushed roasted cashews, and add a few slices of mango to enjoy right away.
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Finished Product
The melon mango banana smoothie is made from ingredients rich in nutrients for the body, bringing a delicious, appealing, and extremely refreshing flavor, perfect for breakfast or as a snack!
4. Cucumber and Pistachio Smoothie
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Preparation
20 minutes
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Cooking
10 minutes
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Difficulty
Easy
Ingredients for Cucumber and Pistachio Smoothie Serves 2 people
Cucumber 1 piece Pistachios 150 gr Banana 1 piece Shredded coconut 100 gr Dried dates 3 pieces Mint 5 leaves Ground cardamom 1 teaspoon Buckwheat a little (for serving) Salt 1 teaspoon
How to Choose Good Pistachios
- You should choose American pistachios as they will have a sweeter taste and more fragrant aroma compared to other types of pistachios.
- American pistachios usually have a more natural color, as they are not bleached, the surface of the nut is not eye-catching but still very safe.
- If choosing pre-roasted pistachios, select those that are unsalted, with evenly opened shells, the inside nut should not be wrinkled, and have a light green color covered by a brownish husk.
- Fresh pistachios will have a light fragrant smell and not have a rancid oil odor.
See more: Health benefits of pistachios
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Tools needed:
How to make Gourd Smoothie with Pistachios
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Prepare the ingredients
Wash the gourd you bought with water and let it dry. Then, peel the skin, remove the seeds, and cut it into small pieces.
Next, peel the banana and cut it into small pieces.
Pick the mint leaves, discard any wilted ones, and wash them clean.
Finally, peel the pistachios, wash them under water, and let them dry.
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Blend the winter melon and pistachio smoothie
Add the winter melon to the blender, then add the pistachios and pre-peeled bananas.
Next, add 100g of grated coconut, 3 dried dates, and 1 teaspoon of ground cardamom to the blender.
Then, add 1 teaspoon of salt and 5 mint leaves into the blender. Finally, cover the lid and blend for about 2 minutes until the mixture is smooth and the ingredients are well combined.
Pour the smoothie into a bowl and sprinkle some quinoa, crushed almonds, or cashews on top to enhance its nutritional value!
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Final Product
The gourd smoothie with pistachios after completion will have a light fragrance, a refreshing taste from the gourd, gentle sweetness from bananas and dates, combined with the creamy flavor of pistachios, creating a very pleasant taste.
Both gourd and pistachios are foods that provide many nutrients beneficial for the body, so just one glass of this smoothie can be enough to replace a breakfast!
How to Choose Fresh and Delicious Gourd
- A good gourd will have a bright green color, the skin is firm and plump, with a thin, smooth fuzz; when held, it feels heavy.
- Additionally, choose those with a thick stem and moderate size as these are young gourds, just right for eating.
- Avoid buying gourds that are wilted, with soft skins or strange black spots, as these have been around for too long and are about to spoil.
See more: 8 benefits of gourd for health
With simple recipes, you can easily make bitter melon smoothie that helps cool the body at home during hot summer days. Wishing you success!
