While weight watchers are constantly whining about difficulty in shedding a few kilos, it is important to also bear in mind that weight gain is difficult for many people also. Weight gain smoothies are a great way to include extra calories in your daily diet and that too without compromising on the nutritional quotient. Though fruits and smoothies aren’t usually the first group of foods that comes to mind when trying to bulk up, several types of fruits can provide the extra calories your body needs to gain weight.
What’s more, they pack important vitamins and minerals to support your health. These are the list of fruits for healthy weight gain smoothies that will also give you your daily dose of fiber, vitamins and minerals, in the most natural way possible.
Bananas smoothies
Bananas smoothies are an excellent choice if you’re looking to gain weight. They’re not only nutritious but also a great source of carbs and calories. In addition, bananas smoothies pack many other micronutrients. Green bananas, in particular, are high in resistant starch, which passes through your digestive tract undigested. Research has linked resistant starch to improved gut health. Bananas can be added to smoothies made with other high-calorie ingredients, such as nut butter or full-fat yogurt to help you gain weight.
Avocado smoothies
Avocados boast an impressive nutrient profile. Plus, they’re high in calories and healthy fats, making them an excellent choice for people looking to gain weight. Avocados smoothies are a good source of many other micronutrients, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine) What’s more, creamy avocado banana smoothie is easy to make, requiring just 5 ingredients, 1 blender, and 5 minutes. The base is frozen banana, which creates a creamy, naturally sweet base. Next comes the star ingredient: avocado! Full of fiber and healthy fats, avocado makes this smoothie creamy and dreamy and thick, almost like a milkshake.
Coconut meat smoothie
Coconut is a versatile fruit that has gained popularity for its many health benefits. It’s also a great source of calories, as it’s high in fat and moderate in carbs. Coconut flesh is also high in many important minerals, including phosphorus and copper. Best of all, blending coconut meat into smoothies increase the calorie content of your meals making you gain weight.
Mango Smoothies
Mango is a delicious, sweet fruit that boasts an impressive nutrient profile. Like bananas, mangoes are a good source of calories — mostly from carbs. In addition, mango is a good source of copper, several B vitamins, and vitamins A and E. Mango is delicious on its own but also a great addition to smoothies, try pairing fresh mango with higher-calorie ingredients like nuts or coconut if weight gain is your goal.
Dates Smoothies
Date is an amazing natural sweetener. Using these instead of sugar will give your banana date smoothie a delicious, natural sweetness. Dates are the small, cylindrical fruits of the date palm, which grows in tropical areas. They’re typically sold dried in most Western countries and loaded with nutrients. These fruits are also a good source of copper, manganese, iron, and vitamin B6.
Prunes Smoothies
Prunes are dried plums that pack a nutritional punch. Prunes are also known for their ability to alleviate constipation. Their fiber content can help add bulk to your stool and speed its transit through your gut. Prunes have a long shelf life and are easy to add to your diet, making them a simple way to increase your calorie intake and assist healthy weight gain. They taste great on their own, but you can also enjoy them in your favorite smoothies.
Are Weight Gain Smoothies healthy for Children?
According to Healthy children, children can get vitamins, minerals, protein, and fiber from a smoothie. Parents can “sneak” nutrient packed foods into a smoothie that a child may otherwise not eat. Blended smoothies can, however, contain too much sugar if too many fruits are added to the smoothie. Babies can start drinking smoothies as soon as they can suck out of a straw sippy cup (this is our favorite straw sippy cup), which is usually around 9 months of age. You can also put a thin smoothie into a regular sippy cup but, from personal experience, this gets real messy real quick.
How to Make a Healthy Weight Gain Smoothie Step-by-Step
Calling all creative types! There are very few rules when it comes to how to make a smoothie at home. Just about any fruit works, so choose based on your favorite flavors, seasonality, and any food intolerances or preferences.
Just remember this simple formula: Weight gain Fruit + Juice + Dairy/Dairy Substitute + Ice = Easy Smoothie Recipe Win.
Follow our Test Kitchen pro tips below to design your own smoothie recipe, then learn how to transform it into a smoothie bowl and how to give it an über-rich and creamy consistency. Sweet!
Step One: Choose the Weight Gain Fruit
Obviously, picking the fruit is an essential part of how to make a fruit smoothie. For two servings of your custom smoothie recipe, measure 2 cups peeled and sliced fruit into your blender. Feel free to mix fruit flavors or stick to just one favorite. (By the way, learn which fruits to store in the fridge and which to leave on the counter as you stock up on produce for your smoothies at home.)
Step Two: Add the Liquid and Dairy
For the liquid in your smoothie recipe, use 1 cup of:
- Fruit juice
- Juice blend
- Coconut water
- Water
Then add 1 cup of:
Milk or dairy-free milk substitute (plain or flavored)
Yogurt (plain or flavored)
Kefir
Buttermilk
Even though all types of milk are rich in protein and beneficial nutrients, remember that the higher the fat content, the greater the number of calories.
Step Three: Optional Add-Ins to Make a Smoothie Thicker
Just like at the smoothie shops, you can add bonus bulk-ups to make the consistency of your smoothie more luxurious and offer additional satisfying protein and fiber. Try these:
- ¼ cup protein powder or another powdered supplement
- 1 to 2 teaspoons wheat germ or flaxseed
- ¼ cup silken tofu
- ¼ cup cooked white beans or chickpeas
- 2 tablespoons nut butter (check out this Protein-Packed Smoothie recipe for inspiration)
Step Four: Add Ice and Blend
The amount of ice you use depends on how thick you want your smoothie recipe to be. Start with about 1 cup crushed ice for a fairly thick smoothie that is still drinkable with a straw. Omit the ice if using frozen fruit or if you want the smoothie to be thinner and less cold. Cover and blend until nearly smooth. (Then use these tricks to clean a blender in a flash.) Pour into a cup or thermal to-go drink container and slurp up every last drop. SEE: Cucumber Nutrition: Cucumber Juice Benefits
