Healthy smoothies?!
Answers: Does anyone know of any recipe for smoothies that have minimal amounts of fat (ie, less than 5 grams/250 ml), good amounts of fibre, and a variety of carbs, proteins, minerals, and vitamins? I was thinking it should generally contain fruits/vegetables, and taste must be decent.
Hopefully these recipes help you out!! I have one of these smoothies every morning before going to work or to the gym!! enjoy!
Blueberry Banana Smoothie:
2 cups frozen blueberries
2 very ripe bananas (not frozen)
8 oz. acai berry juice, such as Bom Dia Acai Berry Cacao
4 oz. low-fat vanilla yogurt
Combine all ingredients in your blender and blend until smooth.
***(265 calories, 3 g fat (1 g saturated), 3 mg cholesterol, 78 g carbohydrate, 8 g fiber, 7 g protein)
Cherry Berry Smoothie:
1-1/2 cups frozen unsweetened blueberries
1 cup frozen pitted dark sweet cherries (unsweetened)
2/3 cup blueberry juice or cranberry juice
1/2 cup nonfat vanilla yogurt
1 Tbsp lemon curd (optional) (I never use)
Add ingredients to your blender in order listed. Blend on high until mixture is smooth (you shouldn't be able to see any chunks of fruit). You may need to stop the blender in order to stir the fruit with a tamper or long spoon if the blender gets stuck.
****(Per serving: 191 calories, 2 g fat, 2 mg choleseterol, 54 mg sodium, 42 g carbohydrates, 3 g fiber, 3 g protein)
Chocolate Banana Smoothie:
2 cups sliced bananas
1 cup chocolate soy milk
1/2 cup vanilla nonfat yogurt
1 Tbsp. peanut butter
Put sliced bananas in a ziploc bag. Freeze until firm, several hours. Put ingredients in a blender and blend until smooth.
****(Per serving: 293 calories, 3 mg cholesterol, 58 mg sodium, 6 g fiber, 10 g protein)
Purple Smoothie:
3 cups raw baby spinach or 2 cups frozen chopped spinach or frozen chopped collard greens
1-1/2 cups fresh or frozen unsweetened blueberries
1 tsp. lemon juice
3-4 Tbsp. water
Directions:
If using raw spinach, wash and dry it thoroughly (even if it's triple-washed, bagged spinach). Bring the spinach and water to a boil in a medium saucepan. Turn the heat down to low and allow to simmer, 10 minutes.
Rinse and drain blueberries. Place blueberries, cooked spinach, lemon juice and 2 Tbsp. of water in the work bowl of a food processor fitted with a metal blad. Process on high until smooth, stopping occasionally if necessary to scrape the bowl. Add the rest of the water if necessary, to make a smooth puree
Strawberry Smoothie:
3 cups frozen strawberries
1-1/2 cups orange juice
1/3 cup lite silken tofu
1/2 cup nonfat vanilla yogurt
2 Tbsp. whipped cream cheese
Blend all ingredients together in a food processor until smooth.
***(Per serving: 202 calories, 3 g fat, 9 mg cholesterol, 39 g carbohydrate, 5 g fiber, 7 g protein)
Pina Colada Smoothie:
1 cup sliced banana
1 cup frozen pineapple chunks
2/3 cup orange juice
2 Tbsp. sweetened flaked coconut
1/2 cup low fat silken tofu
1 tsp. vanilla extract
Put sliced banana in a ziploc bag and freeze until firm, about 2 hours. Put ingredients in a blender or food processor in order shown and blend until well combined.
***(Per serving: 231 calories, 5 g fat, 0 mg cholesterol, 99 mg sodium, 43 g carbohydrate, 3 g fiber, 6 g protein)
Pumpkin Smoothies:
4 whole wheat graham crackers (squares)
1 cup frozen banana slices
1/2 cup ice
3/4 cup canned pumpkin (unsweetened)
1-1/2 cups orange juice
1/2 cup nonfat vanilla soy milk
1/2 cup nonfat vanilla yogurt
1 Tbsp. brown sugar
Put all ingredients in a blender in order listed and blend until smooth. Optional: Garnish with additional graham cracker crumbs.
***(Per serving: 206 calories, 2 g fat, 2 g cholesterol, 4 g fiber, 6 g protein)
Blueberry Smoothie:
2 cups frozen blueberries
1/2 cup blueberry juice
1/2 cup pineapple coconut juice (such as R.W. Knudsen's)
1/2 cup nonfat vanilla yogurt
Combine all ingredients in a food processor and puree until smooth. Serve immediately.
***(Per serving: 186 calories, 2 g fat, 3 mg cholesterol, 41 g carbohydrate, 4 g fiber, 4 g protein)
Peaches and Cream Smoothie:
2 cups unsweetened frozen sliced peaches
1/2 cup skim milk (or 1% milk if desired)
1/2 cup orange juice
1/2 cup non-fat vanilla yogurt
Place all the ingredients in food processor in the order shown and puree until smooth. Serve immediately.
***(Per serving: 161 calories 1 g fat (1 g saturated fat), 4 mg cholesterol, 32 g carbohydrate, 2 g fiber, 7 g protein)
Soya cream made with herbal teas,
or Coconut cream made with herbal teas.
I make such myself.. I'm not concerned with the fat content but I do buy the low fat cans of soya or coconut milk cause they are cheaper! The soya cream isn't decent tasting by itself but mixing herbal teas with it makes it decent you can add fruit too it too. Use stevia instead of regular sugar if you want it sweet but not too much.. I like using a bit of stevia and a bit of regular sugar! It takes practice to get the balance right!
i don't know where to buy the recipes but i know where you can buy the actual healthy smoothie and all that good stuff you could go to JAMBA JUICE! they make the smoothies right in front of you and lists all the ingridients on the menu
5 fl oz pink grapefruit juice chilled
2 tbsp honey
5 oz strawberries, hulled
1 ripe peach, halved, stoned and sliced
ice cubes to serve
Pour the grapefriut juice into the goblet of a smoothie maker or blender. Add the honey, strawberries and peach slices.
Blend and smooth. Pour into 2 glasses adding a few ice cubes to each glass.
I like to make smoothies using skim (fat free) milk and frozen berries. I suppose you could add some plain oatmeal for more fiber, but blueberry and peach smoothies are really great!
Try Banana Milk Shakes.
They contain:
-Skim or Low Fat Milk ( use the amount of cup(s) of Drink you want)
-1 Banana ( depending how much you r making)
-3 Ice Cubes
- A pinch of sugar
Or:
Fruit Punch Smoothie:
-Strawberries
-Oranges
-Water Melon
-Or any type of veggie( like carrots, broccoli, or Celery)
- Ice
Hope I helped :)
I make most of my smoothies with orange juice, yogurt (typically fat free vanilla, but you can use any flavor), and some frozen fruits. This makes a pretty good consistency as well. Adding some protein powder will help with the nutrients and is great as an after-workout drink.
CARROT JUICE...Juice the carrot, add some condense milk to taste, and ice. Full of vitamin A and lots of fiber.