Smoothies, glorious smoothies!
If a song was ever written about smoothies, I would imagine those lines would form part of the corny chorus that you’d never be able to get out of your head.
But I digress…
It’s a well-documented fact that smoothies are absolutely amazing addition to any healthy nutrition plan. And their benefits increase if your goal is weight or even fat loss (read about the difference here).
Reason for their awesomeness? They make the perfect vehicles for relatively low-calorie, yet nutrient-rich ingredients that are capable of keeping you full for a long time. And staying full means less munching on those high-calorie, high-fat, high-sugar and zero-benefit snacks.
But unfortunately, not all smoothies are created equally. Those store-bought brands tend to be full of preservatives and high in unnecessary sugar so be sure to read the nutrition label before chugging those down.
The best solution is always to just make your own- you are in control of the ingredients and can make sure you avoid all the baddies. All you need is a blender and a variety of your favourite fruits and vegetables to begin with.
Here’s a guideline I used to create this tasty wonder in the recipe below:
- Any kind of berry, strawberry, blueberry, blackberry, and raspberry for instance, adds a ton of flavor to a smoothie without adding very many calories or sugar. Additionally, berries are high in fiber, which helps to keep you full, and antioxidants for your overall health.
- Dairy products like milk, ice cream, or frozen yogurt are common ingredients in smoothies, but they are chock full of extra calories. There are exceptions, such as raw milk and plain, Greek yogurt, which is high in protein and low in sugar, but most dairy should be avoided.
- Coconut oil is another fantastic smoothie ingredient. Adding healthy fats in your smoothies and overall nutrition plan is imperative if you’re serious about losing weight and achieving optimal health. The fats in coconut oil are used by the body for energy as opposed to being stored as fat. This superfood keeps you satiated, energized, and feeling good. I prefer going with an organic virgin coconut oil for smoothies and overall consumption.
Using these ingredients and a few extra healthy foods, I created this low-fat, low-sugar and gluten-free beauty.
Be sure to give it a try and let me know what you think – or just thank me. You’ll probably just want to thank me.
- Calories: 366.6
- Fat: 14.3g
- Saturated fat: 7.2g
- Unsaturated fat: 5.2g
- Trans fat: 1.5g
- Carbohydrates: 53.1g
- Sugar: 23.0g
- Sodium: 115.9mg
- Fiber: 17.4g
- Protein: 11.9g
- Cholesterol: 5.0mg
- 1 cup blueberries (washed)
- 1 ½ cup raspberries (washed)
- 1 cups plain low-fat yogurt (preferably Greek yogurt)
- ½ cup water
- 1 Tbsp Coconut oil
- 1 large banana, cut into thirds
- ¼ cup flaxseeds
- 2 scoops vanilla protein powder (optional)
- In a blender, combine berries, yogurt, water, coconut oil, banana and flaxseeds as well as optional protein powder.
- Puree until smooth.
- Serve immediately.