Build a Better Smoothie
Here are the four things you need to create your own tasty, healthy smoothies.
Soy Milk – Soy is naturally high in essential fatty acids, proteins, fiber vitamins and minerals.
Lean Protein – By getting Protein at every meal helps you maintain lean muscle mass, which means you burn more calories throughout the day. Options such as whey protein or non fat yoghurt, and Tofu are good.
Healthy Fats – These give you energy and make sure you are getting the essentials required for optimum energy every day. They also make your smoothie satisfying and help hormone synthesis and vitamin absorption. Options include avocado, Nuts and seeds. Monounsaturated fats.
High fiber Carbohydrates – Any fruit with their skin on is good, however Raspberries and blue berries deliver the most fiber and the LEAST SUGAR. As for vegetarians, spinach and cucumber have the mildest, easiest to mask Flavours
Delicious Smoothie Recipes
Your daily intake of Foods should be a variety of colors. The more colorful the fruit and vegetables consumed the better vitamin intake.
For each smoothie add the Yoghurt first, then add the solid ingredients and blend until smooth. If the smoothie is a little too thick add some water or more Milk.
Peanut butter, Strawberry and Banana Smoothie
4 ounces of plain nonfat Greek Yoghurt
2 cups chopped fresh strawberries
1 Banana
2 teaspoons smooth Peanut butter and ½ cup of ice
250ml Soy milk or water
Nutrition facts per smoothie: 327 calories, 18g protein, 55g carbohydrate, 7g fat (1.4g saturated), 9g fiber, 94mg sodium
Tropical Morning Smoothie
6 ounces plain nonfat Greek yogurt
1/2 cup fresh or frozen mango chunks
1/2 cup fresh pineapple chunks
1 banana chopped
2 tablespoons ground flaxseed
250ml Soy milk or water
Nutrition facts per smoothie: 368 calories, 22g protein, 60g carbohydrate, 7g fat (0.9g saturated), 9g fiber, 68mg sodium
Sweet Spinach Smoothie
6 ounces plain nonfat Greek yogurt
2 cups spinach leaves,
1 ripe pear chopped
15 green or red grapes
2 tablespoons chopped avocado
1 to 2 tablespoons freshly squeezed lime juice
250ml Soy milk or water
Nutrition facts per smoothie: 316 calories, 21g protein, 52g carbohydrate, 6g fat (0.9g saturated), 9g fiber, 115mg sodium
