When you're looking to slim down, look no further than the mighty smoothie. These super-simple weight-loss smoothies pack protein and flavor, so you won't feel deprived. Let's get sipping.
Half an avocado per serving makes this smoothie totally worthy as a meal replacement. To make it even more filling (and flavorful), Cassie Johnston—whose new cookbook Chia, Quinoa, Kale, Oh My! is out now—adds peanut butter.
Makes 2 servings
1 avocado, pitted
1 cup fresh spinach
1 large ripe banana
1 tablespoon natural peanut butter
1 cup milk
Handful of ice cubes
Blend all ingredients in a blender on high speed until very smooth.
This smoothie, also from Johnston, might taste like dessert—but with a half a cup of Greek yogurt in each serving, it's a much better alternative to doughnuts and coffee cake.
Makes 2 servings
1 large ripe banana, frozen
1 cup plain, low-fat Greek yogurt
1/2 teaspoon vanilla extract
2 tablespoons honey
1/3 cup unsweetened nut, soy, or cow's milk
Handful of ice cubes
Graham cracker crumbs, crushed, for garnish
Combine banana, yogurt, vanilla, honey, milk, and ice in a blender. Blend on high speed until smooth. Sprinkle graham cracker crumbs on top before serving.
Johnston put together this killer antioxidant duo of dark chocolate and cherries to make this smoothie feel extra decadent. But chia seeds turn it into a nutritional powerhouse—just a tablespoon packs 2 grams of protein and more than 5 grams of fiber to keep you full till lunch.
Makes 2 servings
1 cup unsweetened nut, soy, or cow's milk
2 tablespoons chia seeds
1 tablespoon unsweetened cocoa powder
2 cups pitted, halved cherries
1 medium-size ripe banana
4 to 5 ice cubes
Combine ingredients in the order listed in a blender. Blend on high speed until everything is smooth.
Go for coconut milk in this antioxidant-rich mixed berry recipe by Mimi Kirk, author of the new cookbook The Ultimate Cookbook of Modern Juicing, for plenty of healthy fats to keep you satiated.
Makes 1 serving
1/2 cup almond, hemp seed, or coconut milk
1/2 cup blueberries, fresh or frozen
1/2 cup strawberries, fresh or frozen
1/2 cup blackberries, fresh or frozen
2–3 Medjool dates
Blend all ingredients in order listed until smooth.
Research hints that adding 2 tablespoons of coconut oil—made up of medium-chain fatty acids that may help speed up your metabolism—to your daily regimen will help you burn more calories. In this recipe, Kirk adds 1 teaspoon of the oil for a satiating effect.
Makes 1 serving
1 cup almond or hemp seed milk
1 cup fresh or frozen peaches
1/2 cup fresh pineapple juice
1/2 frozen banana
1 teaspoon coconut oil
Blend all ingredients in order listed until smooth.
Avocado and hemp seeds both deliver protein in this recipe by Christine Bailey, author of this month's smoothie recipe book, Supercharged Juice & Smoothie Recipes. The smoothie also contains raw cacao nibs and wheatgrass, which both deliver magnesium, a chemical element essential for energy production that athletes tend to not get enough of.
Makes 1 serving
1/2 banana, chopped and frozen
1/4 ripe avocado, pitted
1 small handful spinach
1 handful frozen berries
1 1/2 teaspoons shelled hemp seeds
1/4 teaspoon wheatgrass powder
1/4 cucumber, chopped
1 tablespoon raw cacao nibs
Scant 1 cup coconut water or water, plus extra if needed
Chop banana and place in a freezer bag. Seal and freeze overnight until solid. Put banana in blender with remaining ingredients. Blend until smooth and creamy, adding a little more water if necessary.
Another recipe from Bailey's Supercharged, this one offers healthy fats, protein—and a big brain-boosting benefit. Bailey spikes the smoothie with the ancient Chinese herb gingko, which may help improve cognitive function and prevent memory loss.
Makes 1 serving
1 small handful blueberries, fresh or frozen
3 strawberries, stalks discarded, chopped
2 teaspoons shelled hemp seeds
1 teaspoon acai berry powder
1 tablespoon goji berries
1/4 teaspoon gingko powder
1/2 teaspoon flaxseed oil
1/2 teaspoon coconut oil
1/4 ripe avocado, peeled and chopped
Scant 1/2 cup pomegranate juice, coconut water, or green tea
Put all ingredients into a blender and blend until smooth and creamy.
In her new book, Raw Energy in a Glass, Stephanie Tourles has a delicious protein-rich smoothie made of hemp seeds, almond butter, and mango, plus a splash of vanilla extract.
Makes 2 servings
1 1/2 cups purified water
1 cup fresh or frozen mango, pitted, cut into chunks
2 medium or 3 small frozen bananas, cut into 1-inch chunks
1/4 cup raw hulled hemp seeds
2 tablespoons raw almond butter
1 tablespoon raw honey
1 teaspoon natural vanilla
Put water, mango, bananas, hemp seeds, almond butter, honey, vanilla, and salt in a blender and blend on high until very smooth and silky, 60 to 90 seconds.
Excerpted from Raw Energy in a Glass by Stephanie Tourles, used with permission from Storey Publishing
No comments:
Post a Comment