Rainbow Smoothie

By Nmami Agarwal     11-Jul 2018

Rainbow Smoothie

Making a few adjustments to your meals can make them look appetizing to even picky eaters. For instance, you can give your kids this delicious glass of Rainbow Smoothie. Enriched with plums, peaches, mangoes, blueberries, blackberries, and milk, this smoothie will help your kids to get an array of nutrients. So, go through the recipe and surprise your kids with this colorful smoothie in breakfast or evening.

Nutritional Values

An assortment of healthy components is comprised in plums, peaches, mangoes, blueberries, blackberries, and milk such as vitamin A, C (ascorbic acid), E (alpha-tocopherol), K (phylloquinone), beta-carotene, antioxidants, and folate.  They are also a naturally rich source of vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B6. Minerals found in them include potassium, phosphorus, fluoride, magnesium, calcium, iron, zinc and nonetheless protein. Also, they are a good supply of dietary fiber that offers very low calories (except mangoes) with zero harmful fats.


  •       Plums (For pink shade) – 1
  •       Peach (For yellow shade) – ½
  •       Mango (For orange shade) – ½
  •       Blueberries (For dark blue shade) –3-4
  •       Blackberries ( For purple shade)- 3-4
  •       Milk – 150 ml

Calories: 135-137 kcal

Preparation time: 10-15 minutes


  •        Blend blackberries for the purple layer with milk and spread evenly in the glass for the first layer.
  •        Blend peach for the yellow layer with milk and spread evenly in the glass for the second layer.
  •        Blend mango for the orange layer with milk and spread evenly in the glass for the third layer.
  •        Blend blueberries for the blue layer with milk and spread evenly in the glass for the fourth layer.
  •        Blend plumps for the pink layer with milk and spread evenly in the glass for the fifth layer.
  •        Place in the freezer for 15-20 minutes before serving.

          (Take 30ml of milk for each fruit to blend)

Over to you

One glass of Rainbow Smoothie will pump your kid’s body with vital nutrients enabling them to perform better in their day to day activities. You can add more fruit options depending upon your kid’s favorite fruits. Serve this recipe chilled and let them enjoy this versatile drink.


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Nmami Life - Diet & Nutrition
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Nmami Life - Diet & Nutrition
Recipe Alert
Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple sweet dish is easy to make yet high in nutrient value.

Nutritional value
Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.


40 grams Goan rice flour
¼ fresh coconut
1 tablespoon Jaggery
1 tablespoon desiccated grated coconut
Pinch of cardamom powder
Nuts (optional)
Coconut water (optional)

Calories- 217 kcal
Carbs- 28.6 grams
Protein- 1.9 grams
Fats- 10.3 grams

Course- Dessert


First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder.

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for your near and dear ones.
Know more:
1) https://bit.ly/2MZfjJr
2) http://www.nmamilife.com/recipes/
3) Highlights section in BIOS under Recipes
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Your safe bet- consult a nutritionist!
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