How To Make A Delicious Low Fat Healthy Smoothie

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Low fat, healthy banana mango smoothie

Low fat, healthy banana mango smoothie

My daughter likes smoothies and often makes them. Most of the time she makes raspberry and mango smoothie. It’s sweet, thick and very cold because she uses ice cream and frozen fruits to make it. She uses the liquidiser to make. I like smoothies but to me it is still just second best to my carrot apple juice. But to my great delight, I have discovered a quicker and more delicious smoothie recently, one that is very delicious, low fat and healthy. My family likes it very much. Now I like smoothies just as much as carrot apple juice!

Hand stick blender

Hand stick blender

I thought I discovered a new planet when I bought a cheap hand stick blender recently…..haha. I didn’t know it can be used to make smoothies until I tried it out. It costs £4.15 from Sainsbury which is unbelievably cheap. Sometimes you don’t need expensive kitchen gadget to make good food. Sometimes you don’t even need special kitchen gadgets at all like making the egg noodles at home (check out How To Make Egg Noodles At Home). But in this case, to make smoothie, you do need a blender of some form.

Hand stick blender parts

Hand stick blender parts

Of course you can use a liquidiser or a smoothie maker but they are so many times more expensive. This hand stick blender is really very easy to use and wash. It comes in 2 parts only. You only need to remove the lower part to wash. Just that simple. It’s less work and little storage place compared to the other 2 types of blenders. So, there’s no excuse not to drink smoothies. Everyone can afford and everyone can make smoothies. And even if it ever gets spoiled, it won’t be heart pain. You can afford to buy another one.

Investment into our health is the biggest investment of all. It does take effort but it’s all very worth it in the long run. The greatest love that parents can give their children is providing them with the right, healthy food. Like freshly made juices, smoothies are very important and beneficial to our health. They retain the highest level of nutrients and life enzymes that our bodies can easily digest, absorb and use to build up a strong immune system. When you make your own, you are in control of the quality of the ingredients used. They are clean and you can use organic ones. Do not buy smoothies from the shelf or smoothie shop as the quality is aways compromised and they are very expensive too.

Goat milk, manuka honey and 0% TOTAL Greek Yoghurt

Goat milk, manuka honey and 0% TOTAL Greek Yoghurt

The basic ingredients for my low fat, healthy smoothie are goat milk, manuka honey, 0% Total Greek Yoghurt and banana. Then you can add other fruits to give it extra flavour and taste. I really like adding mangoes or peaches or both. I think these are the best to start off with.

This smoothie is so delicious that I have been drinking it twice everyday. It’s not too thick, not too cold, beautiful fragrance and on top of that, it’s low in fat and jam packed with vitamins and minerals. To me, it’s also a wonder drink before I go for my badminton…..not heavy and yet give me the energy for the game.

I would like to share the awesome health benefits of goat milk, manuka honey and yoghurt here. These are the 3 food that my family takes all the time.

Goat Milk

Goat milk is way more superior than cow’s milk. Goat milk is the closest to mother’s milk in composition, nutrients, and natural chemical properties. It is also low in fat. It is highly nutritious and non-mucus forming unlike cow’s milk. Goat milk is easy to digest, even for babies. You may dislike the ‘goaty’ smell but this is an acquired taste.  Try a little to start with and soon you will come to like it. My children started off by adding Nesquick. Many of my friends have come to like it, too. Initially they didn’t.  Starting with smoothie is good because it hides the smell very well.

Manuka Honey

Manuka honey has many health benefits, both internally and externally. It is different from other ordinary honey. It contains antibacterial properties that surpasses others. All manuka honey comes with a UMF (Unique Manuka Factor) trademark. UMF 10 or higher is more effective against bacteria than other types of honey. I always go for the 10+. Manuka honey is much more expensive than ordinary honey but it is worth every penny.


Yoghurt contains active living organisms, called good bacteria, that is important to our health. It is essential for a healthy digestive system. Yoghurt is pre-digested milk by good bacteria and so it is easily digested. And with 0% fat TOTAL Greek Yoghurt, it is even better. Be selective when you buy yoghurt. Some contain artificial sweeteners and some contain thickeners.

I am really glad to have found a way to combine all the 3 important food above to make a nice drink that my family enjoys. Making smoothie is really simple and easy, even children will be able to do under adult supervision. Smoothies are so delicious that I don’t think any one will ever get bored drinking it.

Here’s my Low Fat Healthy Smoothie recipe for 2 persons. You can vary the amount of the ingredients used.

1 big ripe banana
1C goat milk
3T 0% TOTAL Greek yoghurt
1t manuka honey
1 mango

Banana and mango

Banana and mango

I love to use fresh, ripe mango. It gives the smoothie a very nice flavour. Mangoes are sweet, too, so you don’t need a lot of honey. One teaspoon is enough.

 Banana and peach

Banana and peach

Or you can use peach, too, which is also sweet and has a beautiful favour.

Ingredients in a small pot

Ingredients in a small pot

Peel and cut all fruits. Add to other ingredients in a metal container or even a cooking pot, preferably a deeper pot and a narrower one, like mine here.

Blend everything

Blend everything

Put the hand stick blender into the pot. Make sure the end is beneath the liquid. Blend it by pulses for a start. This is to avoid splashing all over.

Well-blended smoothie

Well-blended smoothie

This is how it looks after it is well blended. It takes less than a minute to do it. That’s really quick. Pour into glasses or mugs and enjoy your freshly made, delicious, low fat and healthy smoothie.

Do you make your own smoothies? What is your favourite combination? Please share, add and comment in the comment box below.

Other healthy drink recipes that you may be interested in:
Carrot Apple Juice - What A Wonderful Drink
Healthy Avocado Drink
Carrot, Apple And Beet Juice For Health
Carrot, Apple And Broccoli Juice For Health
Healthy Lemongrass Drink
Fennel And Apple Juice For Health
Mango Raspberries Smoothie

Quote of the day……

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be encumbered with your old nonsense.”

Ralph Waldo Emerson

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Keep Learning Keep Smiling » How To Make A Delicious Low Fat … | Dessert Recipes  on August 23rd, 2010

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Priya  on August 23rd, 2010

Never thought of using goat milk in smoothie, fabulous looking smoothie..

anncoo  on August 23rd, 2010

I also made healthy smoothies after having the oyster cake..hahaa.. but only used low fat milk instead. Now I know what to add next time, Thanks Mary.

My Restaurants Melbourne  on August 23rd, 2010

I love banana and mango smoothies, there great in the morning after breakfast. I’ve never used goats milk before, I’m sure it would add a different flavour, will have to give it a go. thanks

Angie's Recipes  on August 23rd, 2010

I would possibly need two glasses of them!

Catherine  on August 23rd, 2010

I keep saying I’ll make smoothies once I get a blender, but now I realise I could just use my hand blender! I have a real problem trying to get fruit into my diet, so this is a perfect way to fix that! :)

Mary  on August 23rd, 2010

@Priya - Thanks very much, Priya! :D

@anncoo - That’s a lovely combination, something refreshing after deep fried food :D I had just taken mine….mmmm….so delicious.

@My Restaurants Melbourne - Thanks very much for visiting and lovely comment! Give a try at goat milk…very delicious :D

@Angie’s Recipes - Good for you :D I’m sure smoothies will help us stay healthy and young…hehe :D

@Catherine - I’m sure you will enjoy more fruits now….just blend and drink! Have fun making smoothies :D

Nasi Lemak Lover  on August 23rd, 2010

ya, this sound really healthy and good.

suituapui  on August 23rd, 2010

I’m a coffee person…not into much else. Otherwise, it’s just plain water for me. Once in a while, I may be tempted to try but usually anything with milk makes me sleepy. Guess it’s psychological - used to have a glass of warm milk as a nightcap before turning in for the night when small… Like how I always felt ill when I ate porridge. Got over that already though…..LOL!!!

kristy  on August 23rd, 2010

Mmmmm…. so yummy! I wanna try this out soon. Thanks for sharing. Have a fabulous day.
Cheers, kristy

Sushma Mallya  on August 23rd, 2010

Healthy as well as delicious..

Angie  on August 23rd, 2010

I have one of those stick blenders, but I never thought of making a smoothie with it, great idea!

Belinda @zomppa  on August 23rd, 2010

Immersion blenders are the best. I love your ingredients here, but I still can’t get used to goat’s milk!

Jess @ Bakericious  on August 23rd, 2010

Mary, I need low fat of everything, can spare me a glass? I need to shed some weight :P

petite nyonya  on August 23rd, 2010

banana, mango & peach is something new to me..never thought of these combinations. very creative and i bet it tastes great. i just made avocado milkshake the other day.. i love milkshakes!

Katerina  on August 23rd, 2010

I totally agree with you regarding healthy food. I try very hard to teach my child to eat healthy and be selective regarding what he eats out of home. I was surprised that you have TOTAL yogurt in Scotland. I didn’t know the company was exporting there. I buy the same yogurt in Greece. It has great tatse. Your smoothie looks perfect for everybody in my family.

Mary  on August 23rd, 2010

@Nasi Lemak Lover - Thanks very much, Sonia! :D

@suituapui - Oooops…the word ‘coffee’ is very infectious…haha :D I can’t help but to make a cup now to enjoy…hehe. Milk makes you sleepy?…looks like lactose intolerance. I can feel the heaviness too when I drink cow’s milk. But goat’s milk is fine as it’s easily digested. Psychological?….maybe…haha :D

@kristy - Give a try. I’m sure you will like it. See…I’m so in love with it…2x a day! :D Hope you have a fabulous day too.

@Sushma Mallya - Thanks very much, Sushma! :D

@Angie - Now you can start to enjoy making smoothies like me :D

@Belinda @zomppa - Try the goat milk a little at a time. That’s how my whole family finally fell in love with it. Best if you mix something into it, like cocoa or chocolate. Hope you’ll give it a try again. :D

@Jess @ Bakericious - Come, I’ll make lots for you…all low fat! :D Oh…and we can go for exercise, too. We will lose weight together…cool! :D

@petite nyonya - I love avocado shakes, too. I make it quite often. Give this smoothie a try. It’s very delicious :D

@Katerina - Getting kids to eat healthy is not easy. I’m not through yet. I think sometimes there’s steam coming out from my head….haha :D I think as long as we don’t give up, we are on the winning side but a lot of ‘patience pills’ to swallow :D Total Greek yoghurt is very creamy and delicious. I’m so glad I can find it here.

Umm Mymoonah  on August 23rd, 2010

Manuka Honey I have heard about this a lot, this is definitely a winner smoothie.

busygran  on August 23rd, 2010

Have never tasted goat’s milk. If it has a goaty smell, I’m not sure if it will be well received by me and my daughter. But I like smoothies. Yup, freeze the fruits and blend, don’t have to use ice.

Sophie  on August 23rd, 2010

i always make low fat smoothies because it is healthy & tasty at the same time!! i love your cool smoothies!

Yummmmmmmmm,..but I prefer sheep’s milk!

Swathi  on August 23rd, 2010


I like low fat smoothie always, most of them they are my savior of breakfast. Your version looks delicious.

Treat and Trick  on August 23rd, 2010

Love the ingredients you have used for making this healthy and delicious smoothies but never tried goat’s milk before. Thanks for sharing this wonderful drink and its health benefit to us dear..

Joanne  on August 23rd, 2010

This smoothie really is chock full of nutrition! Love it.

elra  on August 23rd, 2010

A lot of goodness in this drink :)

Mary  on August 23rd, 2010

@Umm Mymoonah - Thanks very much, Umm! :D

@busygran - Lovely to know you drink smoothies, too. As for me, the goat milk and yoghurt are already cold, so I don’t use frozen fruits, otherwise I will be shivering in this cold weather…haha :D

@Sophie - Thanks very much for sharing. I would love to try sheep milk one day. I don’t think I have seen it here. I have to check it out…..must be delicious, too :D

@Swathi - Yeah, we have healthy breakfast…quick, delicious and healthy :D

@Treat and Trick - You are most welcome. Try goat milk. You will acquire the taste. We find it very delicious. :D

@Joanne - Thanks very much, Joanne! :D

@elra - Thanks very much, Elra! :D

Cheah  on August 23rd, 2010

That’s truly healthy, nutritious and delicious! The stick blender looks cute and comes in very handy too!

lequan@luvtoeat  on August 23rd, 2010

“Investment into our health is the biggest investment of all.” I love that, and it’s so true Mary! Your smoothie sounds wonderful and super healthy. I remember my Dad used to make me a not so healthy but delicious smoothie when I was a child. Avocado, milk, condensed milk. It was mm mm good. Now I make it for my kids sometimes when they’re good ;-). Thanks for sharing you lovely healthy recipe!

lequan@luvtoeat  on August 23rd, 2010

thank you so much for the warm words and advice on my back Mary. You’re sweet!

Ananda Rajashekar  on August 23rd, 2010

what a informative and healthy post, love your smoothie, would definitely will give it a try…but still its very cutie the way ur daughter makes smoothie, once a while i would love her version too :)

teresa  on August 23rd, 2010

mmmm, nothing better then a healthy smoothie on a hot summer day!

Mary  on August 23rd, 2010

@Cheah - Thanks very much, Cheah! :D Yes, the stick blender is very useful, so handy.

@lequan@luvtoeat - Thanks very much, LeQuan! Oooh…I love avocado with condensed milk drink. I make it often, too…very delicious :D

@lequan@luvtoeat - You are most welcome. I really hope that you back problem will be completely cured soon :D Please take care.

@Ananda Rajashekar - Thanks very much, Ananda! Haha….I guess everyone likes ice cream his/her the smoothies :D

@teresa - That’s right….very refreshing! :D

Suman Singh  on August 23rd, 2010

Healthy and delicious indeed..looks so refreshing.

tigerfish  on August 23rd, 2010

I have been making smoothie exactly like you. Thanks for your goat milk tips - I shall try it in my next smoothie :)

sweetlife  on August 23rd, 2010

goat milk , how wonderful..I need to find this honey…yummy


Cristina @ TeenieCakes  on August 23rd, 2010

Mary - I could have one of the smoothies for dinner right now. It’s too hot for appetite. I think I need that immersion blender. What a great tool!

Recipe Ideas for the South Beach Diet | Diets That Work With Easy Diet Plans  on August 23rd, 2010

[...] Keep Learning Keep Smiling » How To Make A Delicious Low Fat Healthy Smoothie [...]

Faith  on August 23rd, 2010

These are great tips, Mary! Smoothies are always a healthy and delicious treat!

Juliana  on August 23rd, 2010

Smoothie with goat milk…sounds interesting :-)

Jeannie  on August 23rd, 2010

That smoothie sure sounds healthy and delicious with all the goodness you’d added to it. I have seen that useful gadget on TV but don’t think I have seen it in shops, or I am too outdated lol!

Reeni  on August 23rd, 2010

I drink smoothies everyday too Mary! My favorite combo right now is banana, peach and Greek yogurt. I put spices in mine too like ginger and cinnamon. I like your little hand blender! Thanks for all the great info - never saw that kind of honey before.

Blackswan  on August 23rd, 2010

What a healthy drink! I’m sure your daughter takes after your steps. Wish my son will enter the kitchen more often :)

5 Star Foodie  on August 23rd, 2010

Don’t you just love the stick blender - I couldn’t live without one! A very unique smoothie with goat’s milk & manuka honey - will be sure to try!

Jen Cheung  on August 23rd, 2010

Interesting Mary!

Just what I need :) Have to keep the calories low!!

have a good day!!

Mary  on August 23rd, 2010

@Suman Singh - Thanks very much, Suman! :D

@tigerfish - Lovely to hear that you drink smoothies too! :D Hope you like the goat milk.

@sweetlife - Thanks very much, Bonnie! Hope you get the manuka honey soon. Have fun making smoothies :D

@Cristina @ TeenieCakes - Totally agree with you that smoothies is a very good replacement for loss of appetite. It’s cold here so I have too good an appetite always…haha :D

@Faith - Thanks very much, Faith! :D

@Juliana - Thanks very much, Faith! :D

@Jeannie - Thanks very much, Jeannie! I’m sure the hand blender is available in all electrical shops. I have only just discovered it. I was outdated, too….haha :D

@Reeni - Lovely to hear that you drink smoothies everyday, too. I’m catching up on you :D Wow…you add spices in your smoothies! Wonder how it tastes like. Would love to try.

@Blackswan - Looks like you have to make for yourself and also for your son :D My daughter doesn’t make everyday but with this stick blender I hope she will make more often as it is so easy to use and wash.

@5 Star Foodie - I have only discovered the stick blender….so slow to learn but glad I’m picking up…haha :D

@Jen Cheung - This smoothie is definitely much lower in calories than my daughter’s ones :D

Julie  on August 24th, 2010

Looks like a fabulous way to start the day!

penny aka jeroxie  on August 24th, 2010

Mango smoothie. Avocado smoothie. Love them so much

Von  on August 24th, 2010

I saw a stick blender in a shop once for a really really low price but didn’t end up buying it because I had no idea what to use it for. Now I’m regretting it =[

Your smoothie looks really delicious! What’s the difference between a smoothie and a milkshake??

Mary  on August 24th, 2010

@Julie - Thanks very much, Julie! It’s truly a fabulous way to start the day. It’s the breakfast I love :D

@penny aka jeroxie - Thanks very much, Penny! Lovely to know that :D

@Von - Oh no….hope you are lucky the next time. I have gone through such experiences before, too :( Hope you get to make smoothies soon. To me, smoothies are a blend of fruits, yoghurt and ice though I add goat milk so that it’s less thick while milk shakes are a blend of milk and ice cream.

pete  on August 24th, 2010

This would be good when I am into serious exercising….LOL!

Cooking Gallery  on August 24th, 2010

That’s an interesting recipe, Mary! Thanks for sharing it:)!

noobcook  on August 24th, 2010

This is very healthy indeed and guilt free. must be very yummy :)

Drick  on August 24th, 2010

boy, I could use one of these right now, just came in from outside for lunch - still working on the side of our house and it’s ‘cool’ today, heat index in only 101… did not know about Manuka honey, gonna go find some, I need all the help I can get……

Mary  on August 24th, 2010

@pete - That sounds like you have not been exercising….caught you!….LOL :D

@Cooking Gallery -Thanks very much! :D

@noobcook - Give a try. It’s very yummy and also healthy :D I just had a glass after coming back from badminton.

@Drick - Looks like you have fun there, Drick…..lunch outside the house. I wish I can do it here….just too cold and windy :( I probably have to give up cos Autumn will be here soon and it’s going to be worse. I should move over to your place :D Hope you can get manuka honey there. It tastes very nice. Sometimes I lick it from the spoon…mmm….makes me smile :D

Chef Dennis  on August 24th, 2010

what a wonderful smoothie! I have never had goat milk before, I do like goat cheese….I could definitely go for the peach smoothie!

Arnold  on August 24th, 2010

This looks just marvelous. The fruit is not a problem here in my neck of the woods but the goat’s milk is very scarce (and very expensive). I will have to settle for cow’s milk. Thanks for the recipe.

Roti n Rice  on August 24th, 2010

The immersion blender is a very useful. I have had mine for years. I used it to make baby food for my boys and now for smoothies.

I do take a little goat’s cheese but never tried goat’s milk. The cheese does have a pretty strong flavor and so I use it sparingly. Maybe it’s time to give the milk a try. I do like the idea of a banana peach smoothie.

Mary  on August 25th, 2010

@Chef Dennis - Thanks very much, Dennis! I love goat milk but find goat cheese too strong. I need to slowly acquire the taste. Maybe have to learn new way of using it :D

@Arnold - May be would be fun keeping a few goats :D I would love to if I live in the countryside. I have to keep dreaming…haha. Have fun making smoothies :D

@Roti n Rice - I sure have lots to catch up using my hand blender. I think I’m really going to abuse it everyday making smoothes and thick soups…haha :D have fun making smoothies!

Cool Hand Made Chocolates images | Belgian Chocolate Truffles  on August 25th, 2010

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Thas  on August 25th, 2010

Ohh I am loving this healthy smoothie, no doubt this must have tasted yummy. I’ve had fresh goats milk back home when I was young, after that I never had it, your recipe is inspiring me to grab goats milk during my next grocery shopping :)

Shirley  on August 25th, 2010

The immersion blender is a great kitchen appliance! I’ve got mine recently too. Have you tried beating egg with it? You can make great omelettes with it.

Mary  on August 25th, 2010

@Thas - Thanks very much, Thas! You are very lucky to get to drink goat milk when you were young. I only started drinking it a few years ago after I came to Scotland. Have fun making smoothie with goat milk :D

@Shirley - We are surely learning quite fast……though I am slower…..haha :D I have to try beating eggs with it. Have just learned to use it for smoothies only. I think it’s already been well abused…haha.

Kathy Gori  on August 25th, 2010

Mary, that looks so refreshing..yesterday it was 110 degrees here. I have one of those wand blenders and I use it almost every day for something as mine has several’ve inspired me to make a mango smoothie as I have a mango that’s just going bad as I write.
Beautiful drink!!

Poonam  on August 29th, 2010

goat milk is also very good for skin, great recipe…

Mary  on September 4th, 2010

@Kathy Gori - I sure look like lots to catch up on you…haha! So thankful I have finally bought the hand blender. It’s like magic to me :D I have to learn to use it more to make other types of food. I’m sure you had a wonderful mango smoothie :D

@Poonam - Thanks very much for sharing, Poonam! :D

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