“Madhurasa” is a collection of recipes of natural and healthy smoothie concoctions devised by Maria Wills Thomas. These magical health concoctions will help you reinvigorate and rejuvenate holistically.

1. madhurasaNatural & Healthy Smoothie Recipes
by
MARIA WILLS THOMAS
www.swasthy.com

2. Swasthy is derived from the Sanskrit work स्वास््य (svāsthya) i.e. “to be in a state of Good Health”.
Swasthy is the journey of coming to one's own self, realizing one's own self & getting rooted in the self.
Swasthy the Wellness Start-up was founded by Maria Wills Thomas who hails from India. She is a
doting mother of two, a loving wife and a Nutritionist by profession. Swasthy is the result of Maria’s
personal quest to achieve a state of “True Wellness” and to achieve this state of well-beingshe
embraceda lifestylewhich was deeply rooted in wisdom and practicespromulgated by Ancient Indian
Health Systems. “Madhurasa” is a collectionof recipesof natural and healthy smoothie concoctions
devisedby Maria. These magical health concoctions will help you reinvigorateand rejuvenate
holistically.
e. swasthyme@gmail.com
w. www.swasthy.com
t. +91. 9811870252 2

3. Table of Content
• Cantaloupe Mango Smoothie Recipe Pg. 4
• Cherry Banana Smoothie Recipe Pg. 6
• Banana Watermelon Smoothie Recipe Pg. 8
• Mixed Melon Smoothie Recipe Pg. 10
• Apple Dates Smoothie Recipe Pg. 12
• Litchi Watermelon Smoothie Recipe Pg. 14
• Spiced Apple Banana Coffee Smoothie Recipe Pg. 16
• Spinach Watermelon Smoothie Recipe Pg. 18
• Spinach Banana Mango Smoothie Recipe Pg. 20
• Mango Peach Turmeric Smoothie Recipe Pg. 22
• Mango Papaya Smoothie Recipe Pg. 24
• Wood Apple Smoothie Recipe Pg. 26
• Mango Kale Smoothie Recipe Pg. 28
3

4. Cantaloupe 1/2
Mango (Ripe) 1 No.
Flaxseeds 1 Teaspoon
Turmeric 1/4
Teaspoon
Almond
milk/coconut milk
1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Cantaloupe Mango Smoothie
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5. Health Benefits of Cantaloupe Mango Smoothie
• Good source of Vitamin A, Vitamin C, Folate, Potassium, Fiber;
• Rich in Antioxidants and helps to fight infections;
• Improves digestion and hair and skin health;
• Helps boosts immunity.
5

6. Cherries 8-10 No.
Banana (Ripe) 1 No.
Flaxseeds 1 Teaspoon
Collagen powder 1
Tablespoon
Almond
milk/coconut milk
1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Cherry Banana Smoothie
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7. Health Benefits of Cherry Banana Smoothie
• Good source of Antioxidants, Vitamin C, Potassium, Magnesium, Iron
and fiber;
• Contains Carbohydrates which provides energy and also helps to
restore the electrolyte balance in our body;
• Improves digestive health;
• Tryptophan in Bananas help in the production of serotonin which
regulates mood, sleep pattern, memory and learning;
• Cherries contain Melatonin which may play a role in preventing
memory loss.
7

8. Watermelon 1 cup
chopped
Banana (Ripe) 1 No.
Sunflower seeds 1 Teaspoon
Yoghurt/almond
milk
1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Banana Watermelon Smoothie
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9. Health Benefits of Banana Watermelon Smoothie
• Good source of Vitamin C, Lycopene, Carotenoids and other Vitamins
and Minerals;
• Improves Heart health and lowers Inflammation;
• Helps relieve muscle soreness;
• Helps improve Digestion;
• Improves Skin and Hair health.
9

10. Watermelon 1/4 wedge
(scooped)
Cantaloupe 1/4 wedge
(scooped)
Honeydew melon 1/4 wedge
(scooped)
Sunflower seed
butter
1 Teaspoon
Almond milk/
Soymilk
1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Mixed Melon Smoothie
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11. Health Benefits of Mixed Melon Smoothie
• Contains Vitamin A, Potassium, Vitamin C, Fiber and other Vitamins
and Minerals;
• Packed with Antioxidants;
• Helps reduce Blood Pressure;
• Boosts immunity;
• Improves skin health.
11

12. Apple 1 No.
Dates 3-4 No.
(Seedless)
Flaxseeds 2 Teaspoon
Cinnamon 1 Teaspoon
Dryginger powder 1/2 Teaspoon
Almond milk/Oat
milk
1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Apple Dates Smoothie
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13. Health Benefits of Apple Date Smoothie
• Contains Vitamin C, Fiber, Antioxidants, Calcium, Iron, Magnesium as
well as other Vitamins and Minerals;
• Aids in Weight loss;
• Improves heart health and support lung function;
• Helps relieve constipation and intestinal disorders;
• Helps improve Bone Health.
13

14. Litchi 7-8 No.
Watermelon 1 Cup
Scooped
Chia seeds 1 Teaspoon
Mint Leaves 3-4 No.
Almond
milk/coconut milk
1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Litchi Watermelon Smoothie
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15. Health Benefits of Litchi Watermelon Smoothie
• Good source of Vitamin C, Lycopene, Carotenoids, B Vitamins, Copper
and Potassium;
• Improves digestive health;
• Boosts Immunity and fights free radicals;
• Improves blood circulation;
• Aids in weight loss;
• Improves skin health.
15

16. Banana 1 No.
Apple 1 No.
Coffee 1 Teaspoon
Cinnamon 1/2
Teaspoon
Nutmeg 1/4
Teaspoon
Coconut oil 1 Teaspoon
Almond
milk/coconut milk
1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Spiced Apple Banana Coffee
Smoothie
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17. Health Benefits of Spiced Apple Banana Coffee Smoothie
• Packed with antioxidants, Potassium, Fiber, Vitamin C, Carbohydrates
and other Vitamins and Minerals;
• Helps in weight loss;
• Improves Digestion;
• Improves Heart health;
• Improves skin health;
• It reduces Inflammation;
• Good for Brain health.
17

18. Spinach leaves 1 Cup
Watermelon 1/4 wedge
scooped
Moringa powder 1 Teaspoon
Organic honey 1 Tablespoon
Sunflower seeds 1 Teaspoon
Almond
milk/coconut milk
1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Spinach Watermelon
Smoothie
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19. Health Benefits of Spinach Watermelon Smoothie
• Good source of Vitamin K, A, C, Manganese, Potassium, Folate, and
other Vitamins and Minerals;
• Rich in Antioxidants;
• Improves Bone Health;
• Good source of energy;
• Lowers Blood Pressure;
• Has Anti-Inflammatory Properties.
19

20. Spinach leaves 1 Cup
Banana 1 No.
Mango (Small) 1 No.
Chia seeds 1 Teaspoon
Almond butter 1 Teaspoon
Yoghurt/coconut
milk
1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Spinach Banana Mango
Smoothie
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21. Health Benefits of Spinach Mango Smoothie
• Good source of Vitamin K, A,C, E, Manganese and other Vitamins and
Minerals.
• Improves Digestive Health.
• Improves Eye health.
• Improves Hair and Skin Health.
• Improves Immunity.
21

22. Mango Ripe
(Small)
1 No.
Peach 1 No.
Turmeric 1 Teaspoon
Dryginger powder 1/2Teaspoon
Flaxseeds 1 Tablespoon
Coconut milk 1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Mango Peach Turmeric
Smoothie
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23. Health Benefits of Mango Peach Turmeric Smoothie
• Good source of Vitamin C, A, E, Lycopene, Lutein, Potassium, Fiber
and Antioxidants;
• Good for Heart Health;
• Aids in Digestion;
• Improves skin Texture;
• Reduces Allergy Symptoms.
23

24. Mango Ripe
(Small)
1 No.
Papaya 1 Bowl
Chopped
Flaxseeds 1 Teaspoon
Chia seeds 1 Teaspoon
Yoghurt/coconut
milk
1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Mango Papaya Smoothie
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25. Health Benefits of Mango Papaya Smoothie
• Good source of Vitamin A, E,C , Folate, Fiber, Potassium and other
Vitamins and Minerals;
• Promotes Digestive Health;
• Anti-inflammatory Properties;
• Improves Skin and Hair Health;
• Aids in weight loss.
25

26. Wood apple
(Bael)
1/2 No.
Flaxseeds 2 Teaspoon
Organic honey 1 Tablespoon
Almond/cow milk 1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Wood Apple Smoothie
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27. Health Benefits of Wood Apple/ Bael Smoothie
• Good source of Protein, Beta- carotene, Vitamin C, Thiamine,
Riboflavin and other Vitamins and Minerals.
• Helps control Cholesterol.
• Relieves Constipation.
• Acts as Coolant.
• Has Antimicrobial Properties
• Helps control Blood Sugar.
27

28. Kale 3-4 No.
leaves
Mango Ripe
(Small)
1 No.
Chia seeds 1 Teaspoon
Chai masala
peanut butter
1 Teaspoon
Yoghurt/almond
milk
1 Cup
Put all the above ingredients together in a
blender and blend for approximately 2-3
minutes or till you achieve a smooth
consistency.
Mango Kale Smoothie
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29. Health Benefits of Mango Kale Smoothie
• Good source of Vitamin K,C,A, B6, Calcium, Copper, Potassium,
Manganese and other Vitamins and Minerals.
• Good source of Antioxidants.
• Lowers Cholesterol.
• Aids in Weight Loss.
• Improves Skin and Eye health.
29

30. madhurasa
www.swasthy.com