Now you may think we’re off our heads to include a whole lemon – peel and all – in this smoothie. But there’s loads of goodness in the peel, including almost your entire RDA of vitamin C, as well as antioxidants and plenty of fibre. And, thanks to the sweetness from the oranges and the creaminess of the yogurt, this drink tastes delicious to boot.
So if you’re feeling in need of a vitamin C boost, this shake is the answer. You’ll need a powerful blender, though, so head over to our list of the best smoothie makers to find one that’s up to the job.
You can substitute this shake for a meal of a similar calorie count if you’re following our weight loss diet plan for men or weight loss meal plan for women. For more delicious ways to drink your five-a-day head over to our best smoothie recipes.
Grapefruit, Orange and Lemon Peel Shake Recipe
Ingredients (Serves One)
- 2 peeled grapefruits
- 2 peeled oranges
- 1 lemon with peel
- 140g live low-fat yogurt
We used Myfitnesspal, one of the best weight-loss apps for calorie counting, to give us approximate nutritional values for this shake. It comes in at 423 calories, and provides 103g of carbohydrates, 19g of fibre, 12g of protein and 6g of fat.
Note that the NHS advises no more than one 150ml serving of smoothie per day, because the natural fruit sugars released by blending can take a toll on your teeth.
Oranges are high in vitamin C, which is necessary for growth and repair as well as helping your immune system function properly. Vitamin C is also the main producer of the amino acid carnitine, which helps flush fatty acids and toxins from the body.
A great source of calcium and protein, yogurt helps you to stay full for longer, as well as promoting a healthy gut.
Lemons are full of vitamin C, which has been shown to counteract free radical damage caused by exercise. Lemon peel is especially high in vitamin C and polyphenols, an antioxidant.
Grapefruit is full of fibre and falls low on the glycaemic index (GI), meaning that it reduces your insulin levels, helping curb snack attacks. Grapefruit is also a storehouse of powerful phytochemicals such as flavonoids, terpenes and limonoids. These naturally occurring substances can help prevent cell damage.
More About Nutrition
- What to eat after a workout and when to eat it to get the most from your training session
- Upgrade your post-workout protein shake: these protein shake recipes use protein powder to make delicious smoothies
- Why you should add healthy seeds and kernels to your food
- Take the hassle out of eating healthily with the UK’s best healthy meal delivery services
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Lucy Miller is an experienced journalist who has worked across a range of health and fitness titles. She was the fitness and nutrition editor at Men’s Fitness UK, and has also been fitness editor of both Health & Fitness UK and Women’s Fitness UK. Lucy qualified as a NASM-certified personal trainer and nutritionist in 2008.
- Camilla ArtaultContent editor